2021 Fitness & Weight Loss Challenge

[P30]

And I do it on the day after a longer run.

Sorry, I meant: I do these stretching exercises after a longer run but on the same day. Then I feel better the next day.

(I can't edit my quoted post anymore.)

[0ddl0t]

Week 38: average daily calorie deficit of about 250

-- JAN 06 Dexa scan: 28.6% body fat --
Week___Weight_highBIA_lowBIA_NavyBF_Lean_Fat_ Calories
JAN 01-07: 244.5__31.9%__N/A____30.9%__167.8_76.8__1811
JAN 08-14: 239.9__32.6%__27.4%__28.8%__169.3_70.6__2190
JAN 15-21: 236.3__31.9%__27.3%__27.4%__169.0_67.3__1834
JAN 22-28: 234.4__30.6%__26.0%__26.4%__170.3_64.1__1883
JAN 29-F4: 231.4__30.3%__25.9%__25.5%__169.5_61.9__2103
FEB 05-11: 229.1__29.1%__24.7%__25.3%__169.3_59.8__2268
FEB 12-18: 226.8__27.9%__24.0%__25.4%__168.6_58.2__2489
FEB 19-25: 225.3__27.4%__23.4%__24.9%__168.7_56.6__2704
FEB 26-M4: 221.1__27.6%__22.9%__24.0%__166.7_54.5__2384
MAR 05-11: 220.0__26.9%__23.9%__23.0%__166.9_53.1__2713
MAR 12-18: 216.9__26.3%__23.1%__22.6%__165.6_51.3__3086
MAR 19-25: 220.2__25.6%__21.9%__22.9%__168.8_51.4__3880
MAR 26-A1: 217.5__25.6%__21.6%__22.1%__167.9_49.6__3080
-- APR 02 Dexa scan: 21.0% body fat --
Week___Weight_highBIA_lowBIA_NavyBF_Lean_Fat_ Calories
APR 02-08: 215.6__25.7%__21.7%__21.0%__167.4_48.2__3086
APR 09-15: 214.7__25.4%__21.4%__20.5%__167.5_47.2__3363
APR 16-22: 212.6__24.8%__21.3%__19.5%__167.3_45.2__3430
APR 23-29: 212.4__24.1%__20.9%__19.4%__167.8_44.6__3761
APR 30-M6: 210.3__24.1%__20.6%__18.8%__167.0_43.3__3835
MAY 07-13: 209.5__24.0%__20.4%__18.2%__167.2_42.3__3776
MAY 14-20: 206.9__23.9%__20.6%__18.1%__165.2_41.7__4261
MAY 21-27: 210.3__23.6%__20.1%__18.6%__167.7_42.5__3857
MAY 28-J3: 207.3__23.4%__19.6%__18.0%__166.3_41.0__3184
JUN 04-10: 203.6__22.5%__19.4%__16.4%__165.5_38.0__3547
JUN 11-17: 202.6__22.5%__19.4%__15.9%__165.4_37.3__3789
JUN 18-24: 201.8__22.5%__19.5%__15.7%__164.8_37.0__3637
JUN 25-J1: 200.0__21.8%__18.4%__14.5%__165.4_34.6__2977
JUL 02-08: 199.8__20.3%__17.1%__14.4%__166.7_33.1__3247
-- JUL 08 Dexa scan: 15.0% body fat --
Week___Weight_highBIA_lowBIA_NavyBF_Lean_Fat_ Calories
JUL 09-16: 199.9__20.5%__18.4%__15.3%__165.2_34.8__3629
JUL 17-24: 197.6__19.1%__16.9%__15.5%__164.5_33.1__2362
JUL 25-31: 195.4__20.4%__17.6%__15.0%__162.2_33.2__4552
AUG 01-07: 198.5__20.5%__17.1%__15.2%__164.8_33.7__3441
AUG 08-14: 195.9__20.1%__17.7%__15.5%__162.3_33.7__3712
AUG 15-21: 197.5__20.3%__17.9%__15.4%__163.4_34.1__4469
AUG 22-28: 199.0__20.2%__17.1%__15.0%__165.5_33.5__4224
AUG 29-S4: 201.6__20.6%__17.6%__14.8%__167.4_34.2__5030
SEP 05-11: 201.5__20.4%__17.4%__15.4%__166.9_34.5__4085
SEP 12-18: 199.7__20.4%__17.6%__14.8%__166.0_33.7__3442
SEP 19-25: 197.9__20.2%__17.3%__15.5%__164.0_33.9__4306

I'm quite pleased to have hit a new VO2 max this week (49 relative, ~4400 absolute - up from 48/4300). I also continue to linearly progress with the squat, dead lift, and power clean, but I'm stalling on the overhead and bench presses. Upper body isn't all bad news though, tonight I was able to do 10 chin-ups for the first time ever. I'm a little surprised the body fat numbers haven't move substantially - I'm clearly leaner & stronger than I was 2 months ago.

[trailrunner]

About 6 months ago I posted here that I was going to make some significant dietary changes. I've been pretty good with this, and the results have paid off. I have lost about 35 pounds, from the mid 220s to the mid 180s. My blood pressure had been around 130/85, but my reading last week was 106/58. My pants waist went from 38 to 36 and I could probably fit into 34s if I wanted, and I could probably start buying size M shorts. My XL shirts are now too baggy. I'd like to lose another 10-15 pounds.

[0ddl0t]

Week 39: average daily calorie deficit of about 500

-- JAN 06 Dexa scan: 28.6% body fat --
Week___Weight_highBIA_lowBIA_NavyBF_Lean_Fat_ Calories
JAN 01-07: 244.5__31.9%__N/A____30.9%__167.8_76.8__1811
JAN 08-14: 239.9__32.6%__27.4%__28.8%__169.3_70.6__2190
JAN 15-21: 236.3__31.9%__27.3%__27.4%__169.0_67.3__1834
JAN 22-28: 234.4__30.6%__26.0%__26.4%__170.3_64.1__1883
JAN 29-F4: 231.4__30.3%__25.9%__25.5%__169.5_61.9__2103
FEB 05-11: 229.1__29.1%__24.7%__25.3%__169.3_59.8__2268
FEB 12-18: 226.8__27.9%__24.0%__25.4%__168.6_58.2__2489
FEB 19-25: 225.3__27.4%__23.4%__24.9%__168.7_56.6__2704
FEB 26-M4: 221.1__27.6%__22.9%__24.0%__166.7_54.5__2384
MAR 05-11: 220.0__26.9%__23.9%__23.0%__166.9_53.1__2713
MAR 12-18: 216.9__26.3%__23.1%__22.6%__165.6_51.3__3086
MAR 19-25: 220.2__25.6%__21.9%__22.9%__168.8_51.4__3880
MAR 26-A1: 217.5__25.6%__21.6%__22.1%__167.9_49.6__3080
-- APR 02 Dexa scan: 21.0% body fat --
Week___Weight_highBIA_lowBIA_NavyBF_Lean_Fat_ Calories
APR 02-08: 215.6__25.7%__21.7%__21.0%__167.4_48.2__3086
APR 09-15: 214.7__25.4%__21.4%__20.5%__167.5_47.2__3363
APR 16-22: 212.6__24.8%__21.3%__19.5%__167.3_45.2__3430
APR 23-29: 212.4__24.1%__20.9%__19.4%__167.8_44.6__3761
APR 30-M6: 210.3__24.1%__20.6%__18.8%__167.0_43.3__3835
MAY 07-13: 209.5__24.0%__20.4%__18.2%__167.2_42.3__3776
MAY 14-20: 206.9__23.9%__20.6%__18.1%__165.2_41.7__4261
MAY 21-27: 210.3__23.6%__20.1%__18.6%__167.7_42.5__3857
MAY 28-J3: 207.3__23.4%__19.6%__18.0%__166.3_41.0__3184
JUN 04-10: 203.6__22.5%__19.4%__16.4%__165.5_38.0__3547
JUN 11-17: 202.6__22.5%__19.4%__15.9%__165.4_37.3__3789
JUN 18-24: 201.8__22.5%__19.5%__15.7%__164.8_37.0__3637
JUN 25-J1: 200.0__21.8%__18.4%__14.5%__165.4_34.6__2977
JUL 02-08: 199.8__20.3%__17.1%__14.4%__166.7_33.1__3247
-- JUL 08 Dexa scan: 15.0% body fat --
Week___Weight_highBIA_lowBIA_NavyBF_Lean_Fat_ Calories
JUL 09-16: 199.9__20.5%__18.4%__15.3%__165.2_34.8__3629
JUL 17-24: 197.6__19.1%__16.9%__15.5%__164.5_33.1__2362
JUL 25-31: 195.4__20.4%__17.6%__15.0%__162.2_33.2__4552
AUG 01-07: 198.5__20.5%__17.1%__15.2%__164.8_33.7__3441
AUG 08-14: 195.9__20.1%__17.7%__15.5%__162.3_33.7__3712
AUG 15-21: 197.5__20.3%__17.9%__15.4%__163.4_34.1__4469
AUG 22-28: 199.0__20.2%__17.1%__15.0%__165.5_33.5__4224
AUG 29-S4: 201.6__20.6%__17.6%__14.8%__167.4_34.2__5030
SEP 05-11: 201.5__20.4%__17.4%__15.4%__166.9_34.5__4085
SEP 12-18: 199.7__20.4%__17.6%__14.8%__166.0_33.7__3442
SEP 19-25: 197.9__20.2%__17.3%__15.5%__164.0_33.9__4306
SEP 26-O2: 199.8__20.8%__17.8%__13.9%__166.7_33.1__4353

My waistline has dipped below 32 the last couple days (hence the lower navy body fat numbers), but otherwise there isn't much new to report. I'm now 3 weeks out from the Ironman so this upcoming week will be the peak training load (I'm already looking forward to the ensuing 2 weeks of taper).

[0ddl0t]

Week 40: average daily calorie deficit of about 775

-- JAN 06 Dexa scan: 28.6% body fat --
Week___Weight_highBIA_lowBIA_NavyBF_Lean_Fat_ Calories
JAN 01-07: 244.5__31.9%__N/A____30.9%__167.8_76.8__1811
JAN 08-14: 239.9__32.6%__27.4%__28.8%__169.3_70.6__2190
JAN 15-21: 236.3__31.9%__27.3%__27.4%__169.0_67.3__1834
JAN 22-28: 234.4__30.6%__26.0%__26.4%__170.3_64.1__1883
JAN 29-F4: 231.4__30.3%__25.9%__25.5%__169.5_61.9__2103
FEB 05-11: 229.1__29.1%__24.7%__25.3%__169.3_59.8__2268
FEB 12-18: 226.8__27.9%__24.0%__25.4%__168.6_58.2__2489
FEB 19-25: 225.3__27.4%__23.4%__24.9%__168.7_56.6__2704
FEB 26-M4: 221.1__27.6%__22.9%__24.0%__166.7_54.5__2384
MAR 05-11: 220.0__26.9%__23.9%__23.0%__166.9_53.1__2713
MAR 12-18: 216.9__26.3%__23.1%__22.6%__165.6_51.3__3086
MAR 19-25: 220.2__25.6%__21.9%__22.9%__168.8_51.4__3880
MAR 26-A1: 217.5__25.6%__21.6%__22.1%__167.9_49.6__3080
-- APR 02 Dexa scan: 21.0% body fat --
Week___Weight_highBIA_lowBIA_NavyBF_Lean_Fat_ Calories
APR 02-08: 215.6__25.7%__21.7%__21.0%__167.4_48.2__3086
APR 09-15: 214.7__25.4%__21.4%__20.5%__167.5_47.2__3363
APR 16-22: 212.6__24.8%__21.3%__19.5%__167.3_45.2__3430
APR 23-29: 212.4__24.1%__20.9%__19.4%__167.8_44.6__3761
APR 30-M6: 210.3__24.1%__20.6%__18.8%__167.0_43.3__3835
MAY 07-13: 209.5__24.0%__20.4%__18.2%__167.2_42.3__3776
MAY 14-20: 206.9__23.9%__20.6%__18.1%__165.2_41.7__4261
MAY 21-27: 210.3__23.6%__20.1%__18.6%__167.7_42.5__3857
MAY 28-J3: 207.3__23.4%__19.6%__18.0%__166.3_41.0__3184
JUN 04-10: 203.6__22.5%__19.4%__16.4%__165.5_38.0__3547
JUN 11-17: 202.6__22.5%__19.4%__15.9%__165.4_37.3__3789
JUN 18-24: 201.8__22.5%__19.5%__15.7%__164.8_37.0__3637
JUN 25-J1: 200.0__21.8%__18.4%__14.5%__165.4_34.6__2977
JUL 02-08: 199.8__20.3%__17.1%__14.4%__166.7_33.1__3247
-- JUL 08 Dexa scan: 15.0% body fat --
Week___Weight_highBIA_lowBIA_NavyBF_Lean_Fat_ Calories
JUL 09-16: 199.9__20.5%__18.4%__15.3%__165.2_34.8__3629
JUL 17-24: 197.6__19.1%__16.9%__15.5%__164.5_33.1__2362
JUL 25-31: 195.4__20.4%__17.6%__15.0%__162.2_33.2__4552
AUG 01-07: 198.5__20.5%__17.1%__15.2%__164.8_33.7__3441
AUG 08-14: 195.9__20.1%__17.7%__15.5%__162.3_33.7__3712
AUG 15-21: 197.5__20.3%__17.9%__15.4%__163.4_34.1__4469
AUG 22-28: 199.0__20.2%__17.1%__15.0%__165.5_33.5__4224
AUG 29-S4: 201.6__20.6%__17.6%__14.8%__167.4_34.2__5030
SEP 05-11: 201.5__20.4%__17.4%__15.4%__166.9_34.5__4085
SEP 12-18: 199.7__20.4%__17.6%__14.8%__166.0_33.7__3442
SEP 19-25: 197.9__20.2%__17.3%__15.5%__164.0_33.9__4306
SEP 26-O2: 199.8__20.8%__17.8%__13.9%__166.7_33.1__4353
OCT 03-09: 198.7__20.3%__17.6%__12.9%__167.0_31.7__3539

It was a good week: I consistently dipped into the 12's for Navy body fat percentage, my Garmin VO2 max hit a new best (50 cycling), and I ran my best adult mile (7:14).

Weight Lifting:
Squat:
195 (3 sets of 5 reps)
Deadlift:
235 (3 sets of 5 reps)
Overhead Press:
115 (3 sets of 5 reps)
Bench Press:
155 (3 sets of 5 reps)
Power Clean:
135 (5 sets of 3 reps)
Chin Ups:
3 sets of 10 reps

[0ddl0t]

Week 41: average daily calorie deficit of about 345

-- JAN 06 Dexa scan: 28.6% body fat --
Week___Weight_highBIA_lowBIA_NavyBF_Lean_Fat_ Calories
JAN 01-07: 244.5__31.9%__N/A____30.9%__167.8_76.8__1811
JAN 08-14: 239.9__32.6%__27.4%__28.8%__169.3_70.6__2190
JAN 15-21: 236.3__31.9%__27.3%__27.4%__169.0_67.3__1834
JAN 22-28: 234.4__30.6%__26.0%__26.4%__170.3_64.1__1883
JAN 29-F4: 231.4__30.3%__25.9%__25.5%__169.5_61.9__2103
FEB 05-11: 229.1__29.1%__24.7%__25.3%__169.3_59.8__2268
FEB 12-18: 226.8__27.9%__24.0%__25.4%__168.6_58.2__2489
FEB 19-25: 225.3__27.4%__23.4%__24.9%__168.7_56.6__2704
FEB 26-M4: 221.1__27.6%__22.9%__24.0%__166.7_54.5__2384
MAR 05-11: 220.0__26.9%__23.9%__23.0%__166.9_53.1__2713
MAR 12-18: 216.9__26.3%__23.1%__22.6%__165.6_51.3__3086
MAR 19-25: 220.2__25.6%__21.9%__22.9%__168.8_51.4__3880
MAR 26-A1: 217.5__25.6%__21.6%__22.1%__167.9_49.6__3080
-- APR 02 Dexa scan: 21.0% body fat --
Week___Weight_highBIA_lowBIA_NavyBF_Lean_Fat_ Calories
APR 02-08: 215.6__25.7%__21.7%__21.0%__167.4_48.2__3086
APR 09-15: 214.7__25.4%__21.4%__20.5%__167.5_47.2__3363
APR 16-22: 212.6__24.8%__21.3%__19.5%__167.3_45.2__3430
APR 23-29: 212.4__24.1%__20.9%__19.4%__167.8_44.6__3761
APR 30-M6: 210.3__24.1%__20.6%__18.8%__167.0_43.3__3835
MAY 07-13: 209.5__24.0%__20.4%__18.2%__167.2_42.3__3776
MAY 14-20: 206.9__23.9%__20.6%__18.1%__165.2_41.7__4261
MAY 21-27: 210.3__23.6%__20.1%__18.6%__167.7_42.5__3857
MAY 28-J3: 207.3__23.4%__19.6%__18.0%__166.3_41.0__3184
JUN 04-10: 203.6__22.5%__19.4%__16.4%__165.5_38.0__3547
JUN 11-17: 202.6__22.5%__19.4%__15.9%__165.4_37.3__3789
JUN 18-24: 201.8__22.5%__19.5%__15.7%__164.8_37.0__3637
JUN 25-J1: 200.0__21.8%__18.4%__14.5%__165.4_34.6__2977
JUL 02-08: 199.8__20.3%__17.1%__14.4%__166.7_33.1__3247
-- JUL 08 Dexa scan: 15.0% body fat --
Week___Weight_highBIA_lowBIA_NavyBF_Lean_Fat_ Calories
JUL 09-16: 199.9__20.5%__18.4%__15.3%__165.2_34.8__3629
JUL 17-24: 197.6__19.1%__16.9%__15.5%__164.5_33.1__2362
JUL 25-31: 195.4__20.4%__17.6%__15.0%__162.2_33.2__4552
AUG 01-07: 198.5__20.5%__17.1%__15.2%__164.8_33.7__3441
AUG 08-14: 195.9__20.1%__17.7%__15.5%__162.3_33.7__3712
AUG 15-21: 197.5__20.3%__17.9%__15.4%__163.4_34.1__4469
AUG 22-28: 199.0__20.2%__17.1%__15.0%__165.5_33.5__4224
AUG 29-S4: 201.6__20.6%__17.6%__14.8%__167.4_34.2__5030
SEP 05-11: 201.5__20.4%__17.4%__15.4%__166.9_34.5__4085
SEP 12-18: 199.7__20.4%__17.6%__14.8%__166.0_33.7__3442
SEP 19-25: 197.9__20.2%__17.3%__15.5%__164.0_33.9__4306
SEP 26-O2: 199.8__20.8%__17.8%__13.9%__166.7_33.1__4353
OCT 03-09: 198.7__20.3%__17.6%__12.9%__167.0_31.7__3654
OCT 10-16: 197.8__20.2%__17.4%__13.3%__166.1_31.7__3753

Weight Lifting:
Squat:
185 (3 sets of 5 reps)
Deadlift:
235 (3 sets of 5 reps)
Overhead Press:
115 (3 sets of 5 reps)
Bench Press:
155 (3 sets of 5 reps)
Power Clean:
135 (5 sets of 3 reps)
Chin Ups:
3 sets of 12 reps

Weight lifting stalled, but I'm not really pushing the lifts because I'm tapering for the Ironman. My calorie deficit also declined last week (and will probably disappear this week as I carb load). On the plus side, my garmin VO2 max jumped again to 53 cycling (48 running).

[pooty]

allright its a wrap so how'd every body do?

since august i lost 25 lbs quitting alcohol then doing a few 3-5 day fasts (zero carb liquids)
minimal exercise (lazy)

@ op you could probably get some youngin to put all your pics and data together to sell it as a weight loss guide. astonishing results man

[0ddl0t]

Losing wasn't too bad, keeping it off has been much much harder. I've ballooned from ~195 @ <15% bodyfat in mid October to ~215 @ ~20% bodyfat today. I was still setting various cycling & lifting PRs at ~205lb, but those have stalled in December as I gained another 10lb. And my running times have been getting a lot slower...

Refined carbs are the devil for me - once I start eating them they seem to make me crave them more and more while doing little/nothing to sate my appetite. Even harder to resist this time of year when they are always lying around.

But I'm back to whole foods/clean eating - still aiming for 180-185 @ ~10% bodyfat in 2022...

[P30]

Refined carbs are the devil for me - once I start eating them they seem to make me crave them more and more while doing little/nothing to sate my appetite. Even harder to resist this time of year when they are always lying around.

Wow, even you, superman, have the same problem as me mere mortal. But my advantage: I can eat anything in all amounts but just don't gain much weight. Don't know why. But I feel weak the next day and have a slight headache. Reason: Lots of refined carbs produce lots of Candida albicans (fungus) in the gut, which produce lots of mycotoxins in the body. As I've understood it, this results in "silent inflammations", a soft-killer.

My tricks to avoid or master the craving:

• Not buying crap food that contains lots of refined carbs.
• The old wisdom: "This too shall pass." I observed several times that the craving is gone in about 1/2 or 1 hour, I suppose because then my metabolism switches into another mode.
• If I stay clean for one or two weeks, the craving does not show up anymore at all. Because then the fungus is gone (has starved to death). I suppose the fungus produces some chemicals that command my brain to crave for refined carbs.
• I've read and feel that green vegetables and turmeric help with the fungus. I like spinach.
• I feel peppermint tea also helps.

These tricks do not always work but at least sometimes.

[BehindBlueI's]

Losing wasn't too bad, keeping it off has been much much harder. I've ballooned from ~195 @ <15% bodyfat in mid October to ~215 @ ~20% bodyfat today. I was still setting various cycling & lifting PRs at ~205lb, but those have stalled in December as I gained another 10lb. And my running times have been getting a lot slower...

Refined carbs are the devil for me - once I start eating them they seem to make me crave them more and more while doing little/nothing to sate my appetite. Even harder to resist this time of year when they are always lying around.

But I'm back to whole foods/clean eating - still aiming for 180-185 @ ~10% bodyfat in 2022...

Rebounds are normal. I had plenty on my journey downward. Wavering between 198-215 is a lot better than wavering between 265-283.