Weekly Weigh In

[Move.It.Move.It]

I am weighing myself every Monday morning and I am going to log my results each weigh for accountability and support. Please feel free to join in.

Start weigh                   125.5 kg 14/12/2015

Now                              124.2 kg 11/01/2015

Loss this week             200g

Loss to date                 1.3kg

"Slow and steady wins the race"

[BillyD3711]

YOU can do this! Make a plan and share it.

[Bionicwoman71]

im 161.6. Im trying to reach 160 as my mini goal. Next major goal is 155 and my final goal.

[marge8ac]

you are doing great !!

[marge8ac]

here is my weekly weigh-in:   Start weight 265 lbs (8/1/2008) Now 206.4 lbs (6/11/2018) Goal 150 lbs. LOSS this week 1.8 Loss to date 58.6 lbs Next Mini weight goal 195 lbs

[Jerson213]

I gotta get in on this! 

Start: 223 lbs (04/29/18)

Now: 206 lbs (06/12/18)

Goal: I wanna cut fat and build muscle. The goal is to stay under 200 lbs w/ muscle. The exact figure I have set as my goal is 190 lbs. That's just my first goal. I don't know what I wanna reach afterwards. Any suggestions? 

[HisDudeness]

Down -1.6 pounds for the week for a total of -30.6 pounds. Hopefully next weigh in I will be below 240 for the first time in quite a while. It is kind of nice starting to get "hey have you lost weight?" questions from people.

Date/Starting Weight/New Weight/Net

1-15-18/271/271/+0

1-22-18/271/269/-2

1-29-18/271/266/-5

2-02-18/271/265/-6 (pre-vaction)

2-11-18/271/271/+0 (post-vaction)

2-12-18/271/268/-3

2-13-18/271/267/-4

2-19-18/271/264/-7

2-26-18/271/263/-8

3-05-18/271/261/-10

3-12-18/271/259/-12

3-19-18/271/257/-14

3-26-18/271/255/-16

4-02-18/271/254/-17

4-09-18/271/252.6/-18.4

4-16-18/271/250.4/-20.6

4-23-18/271/249.7/-21.3

4-30-18/271/248.7/-22.3

5-07-18/271/246.9/-24.1

5-13-18/271/245.3/-25.7

5-21-18/271/244.2/-26.8

5-28-18/271/243.2/-27.8

6-04-18/271/242/-29

6-11-18/271/240.4/-30.6

Short Term Goal: 234

[Dominique]

---

@Jerson213 wrote:

Start: 223 lbs (04/29/18)

Now: 206 lbs (06/12/18)

Goal: I wanna cut fat and build muscle. 

---

@Jerson213: first of all, congrats for the 17 lbs lost so far! Losing fat and building muscle is what most of us want. However, it’s only going to happen at the same time under the following special conditions:

1. You’re currently carrying a lot of extra fat
2. You’re entirely new to resistance training (or haven’t lifted weights for a long time)
3. You’re following in a proper resistance training programme based on progressive overload
4. You’re eating an adequate amount of protein

If you meet all these conditions, you may experience "body recomposition" (losing fat & gaining muscle at the same time), for a limited period of time. Otherwise, you will have to focus on these goals one at a time. This is because the necessary condition for losing fat is being in a caloric deficit, while the optimal environment for gaining muscle is being in a caloric surplus.

This doesn’t mean you shouldn’t engage in resistance training while trying to lose fat: you definitely should, but the goal will be to minimize muscle loss (as opposed to gaining a lot of it).

[Jerson213]

@Dominique I appreciate your feedback! I'm on a 46 day healthy eating and workout streak. I'm sure I have to start focusing on cutting the fat and losing as little muscle as possible before I start focusing on muscle. 

[Jotex]

June 16

SW 78k

CW 66.4

GW 60k

[almost_where]

CW: [ 336 ] 334-332-334-330-332-337-337-340-336-333-331-326-333
+ 2 lb

[jshaf]

down 3 lbs this week, 287 lbs, so have lost 163 lbs to date 

[Baltoscott]

My current goal is to lose 1/2 to 1 lbs of fat/week, moving to about 155 lbs, the bottom of my new maintenance range. Hopefully this time most of the drop will come from fat stores and not LBM.  On average I think I need to eat around 2200 cal/day to do this.  That did not happen.  In fact, I only dropped about 20 calories/day over the previous week.  Part of the reason was a fancy social dinner, followed by two vacation days so we could go to a U2 concert out of down.  I expect it to be a little better this week.  

Initial starting weight: 202.3 lbs - Jan. 6. 2017

Lost 42 lbs (to around 160 lbs) by Aug. 2017.

Started Bulking Phase Dec. 2017 (SW 159.3 lbs)

Stopped Bulking Phase May 13, 2018 (168.3 lbs)

                                             Ave. daily calories in last week.

• Sun, 12/17   159.3 lbs           (start of bulk)
• Sun, 5/13:    168.3 lbs  3073  (end bulk/begin maint)
• Sun, 6/3 :     167.8 lbs  2728  (maint)
• Sun, 6/10:    167.3 lbs  2901  (end maint/begin cut)
• Sun, 6/17:    167.5 lbs  2883 (+0.2 lbs)

Goal Range: 155-165 lbs

[Dominique]

Week 2/12 of cutting phase during which I’am trying to lose between 0.25 and 0.50 kg per week in average:

Week 0, ending 4-Jun-18: 64.4 kg, 14.2k steps, 2819 cal.

Week 1, ending 11-Jun-18: 64.7 kg, 20.2k steps, 3162 cal. -> +0.29 kg

Week 2, ending 18-Jun-18: 63.6 kg, 21.8k steps, 3098 cal. -> -1.17 kg

I’m now back on track:

 

I quite like monitoring my progress graphically (rather than with a table), and also having a range as a goal, rather than a single set of values: it’s easier to fall in between two lines than to try matching a single line.

[Dominique]

@Baltoscott: looks like we’re synced again . We also have similar goals with regards to the more aggressive ends of our cutting: both 155 lbs and 58 kg for me would be our absolute low in our weight history for the past five years. Do you have a time frame for this cutting phase, or is it open-ended? I’ve decided to cap mine at 12 weeks. To go from 167 to 155, you would need 12 weeks at 1 lb/week and 24 weeks at 0.5 lb/week.

[Baltoscott]

Open-ended for me @Dominique, though I will probably try for 1 lb rate.  I am really curious as to whether I can maintain LBM and just lose fat in this cut.  

This week may show an exaggerated LBM loss.  I did a 75 mile bike ride yesterday in 90+ degree weather and my morning weigh-in today showed a 5 lb drop, which is about the same as what I weighed right after the ride.  I know it is mostly water loss, but thought I would recover more weight after dinner last night and plenty of fluids since getting home.  TrendWeight should mostly sort it out, but it was a much bigger 1-day drop than my typical 1 to 2 lbs fluctuations.

[Dominique]

@Baltoscott: I try not to pay too much attention to LBM vs. FM as reported by the scales, but rather trust the process: if I gain/lose a reasonable amount of weight at a reasonable pace, stick to my weight lifting program, hit my protein targets and otherwise maintain good eating habits, I feel I’m doing all the right things for body composition, regardless of what the scales say my BF% is.

[HisDudeness]

-1.5 pounds for the week, for a total of -32.1. Had a busy social (grad party, birthday party and Father's Day) weekend. I know I was a bit over on Saturday with the graduation party but hopefully the rest of the week I can make it up.

I just realized I've been at this for 6 months!

Date/Starting Weight/New Weight/Net

1-15-18/271/271/+0

1-22-18/271/269/-2

1-29-18/271/266/-5

2-02-18/271/265/-6 (pre-vaction)

2-11-18/271/271/+0 (post-vaction)

2-12-18/271/268/-3

2-13-18/271/267/-4

2-19-18/271/264/-7

2-26-18/271/263/-8

3-05-18/271/261/-10

3-12-18/271/259/-12

3-19-18/271/257/-14

3-26-18/271/255/-16

4-02-18/271/254/-17

4-09-18/271/252.6/-18.4

4-16-18/271/250.4/-20.6

4-23-18/271/249.7/-21.3

4-30-18/271/248.7/-22.3

5-07-18/271/246.9/-24.1

5-13-18/271/245.3/-25.7

5-21-18/271/244.2/-26.8

5-28-18/271/243.2/-27.8

6-04-18/271/242/-29

6-11-18/271/240.4/-30.6

6-18-18/271/238.9/-32.1

Short Term Goal: 234

[Jerson213]

I'm at 203 lbs this week (weighed in on Sunday). I weighed myself yesterday, because I was curious, and the scale said 201.3, so hopefully I'll be under 200 lbs this coming Sunday. I weigh in every Sunday, if you couldn't tell...

[BillyD3711]

Way to go! Keep up the good work! Bill

[Jerson213]

I DID IT. I'm at 199.4 lbs and under 200 lbs for the first time in like 7 years. This is going down as my greatest accomplishment. Still a long way to go.