2020 Weight Loss Challenge Thread

[0ddl0t]

Nov 1: 271.8 lbs, 37.5% BF (goal 273.0 lbs, 37.5% BF)
Nov 7: 266.4 lbs, 37.8% BF (goal 270.7 lbs, 37.0% BF)
Nov 15: 264.6 lbs, 36.3% BF (goal 267.6 lbs, 36.4% BF)
Nov 22: 261.2 lbs, 34.7% BF (goal 264.9 lbs, 35.9% BF)
Nov 30: 258.2 lbs, 33.1% BF (goal 261.9 lbs, 35.4% BF)

Nov total: 13.6 lbs, 4.4% BF (goal 11.1 lbs, 2.1% BF)


Other November goals:
No longer morbidly obese (now "just" severely obese)
...but:
Failed to complete 1 pull-up - I am not even close.
Failed to run 10 minute mile - came up quite a bit short (10:42)



December goals:

Dec 1: __________ (258 lbs, 33.9% BF)
Dec 8: __________ (255.4 lbs, 33.2% BF)
Dec 16 __________ (252.5 lbs, 32.4% BF)
Dec 24 __________ (249.6 lbs, 31.6% BF)
Dec 31 __________ (247.1 lbs, 31.0% BF)

Run a < 10 minute mile
Complete 1 pull-up

[RJ]

Nov 1...

Good work! Keep it up!

[0ddl0t]

Date......Weight...Tanita BF%...Navy BF%...Lean....Fat.....Calories...Mile Time
Nov 28....259.2..........N/A..............34.4..........170.0.....89.2.....15 55........10:42
Nov 29....257.2..........37.0.............33.4..........171.2.....86.0.....1589
Nov 30....258.2..........36.5.............33.1..........172.7.....85.5.....1667
Dec 01....258.0..........36.0.............33.1..........172.6.....85.4.....1541
Dec 02....257.8..........36.0.............33.1........ ..172.5.....85.3.....1549
Dec 03....255.4..........36.0.............33.1..........170.9.... .84.5.....1707
Dec 04....255.6..........36.5.............33.8........ ..169.3.....86.3.....1639
Dec 05....255.4..........35.5.............33.4..........170.0.....85.4.....1674
Dec 06....258.2..........33.5.............34.4..........169.3.....88.9.....1652 ........10:18
Dec 07....255.2..........35.0.............33.8..........169.0.... .86.2.....1655
Dec 08....253.2..........36.0.............32.4..........171.1.....82.1.....TBD

[ffhounddog]

Outstanding!

[0ddl0t]

I'm having a lot more fluctuation since increasing my calories, but still generally trending in the right direction. A <10 minute mile seems doable by year's end, especially since I should have fully recovered from recently donating blood by then, but doing 1 pull-up will be tough (at the moment I can only pull myself up maybe 1-2 inches).

Date___Weight_BIA BF%_Navy BF%_Lean___Fat__Calories__1 Mile__3 Miles
Nov 15___264.6_____________36.3____168.6___96.0___1576 ____11:20
Nov 21___261.4_____________35.4____168.9___92.5___1557____11:13
Nov 28___259.2_____________34.4____170.0___89.2___1555____10:42

Dec 01___258.0___36.0______33.1____168.9___89.1___1541
Dec 02___257.8___36.0______33.1____168.7___89.1___1549
Dec 03___255.4___36.0______33.1____167.2___88.2___1707
Dec 04___255.6___36.5______33.8____165.8___89.8___1639
Dec 05___255.4___35.5______33.4____167.4___88.0___1674
Dec 06___258.2___33.5______34.4____170.5___87.7___1652____10:18
Dec 07___255.2___35.0______33.8____167.5___87.7___1655
Dec 08___253.2___36.0______32.4____166.6___86.6___1697_____________38:39
Dec 09___252.0___36.5______33.4____163.9___88.1___1701
Dec 10___252.2___35.5______33.4____165.3___86.9___1700_____________38:40
Dec 11___252.0___35.0______32.4____167.0___85.0___1701
Dec 12___252.6___35.0______32.4____167.4___85.2___1701 ____10:35
Dec 13___252.4___34.0______32.8____168.1___84.3___1700
Dec 14___253.4___34.5______33.1____167.7___85.7___1701 _____________37:20
Dec 15___252.4___34.0______34.1____166.5___85.9___1701
Dec 16___251.6___34.5______32.9____166.8___85.8___TBD___________ __37:25


The real progress for the month is that I've been able to stop taking blood pressure medication with my bp only being slightly elevated one day so far:

108/52 69
106/58 60
109/68 65
120/64 54
109/68 63
121/64 55
113/58 64

[Guerrero]

Outstanding!

[RJ]

10/30/20: 191.8

tl;dr: on 10/1 I made a switch to Healthy Keto (don't eat like an asshole) and focused weight training/HIIT,

Additional commentary in my training journal here.

189.0.

Struggled through November but kept on the healthy Keto, despite being stalled on a plateau. Plus three days of falling spectacularly off the wagon at Thanksgiving did not help.

Anyway, I am noticing my middle is getting smaller. I bought some new 34” shorts and they are basically falling off. I ordered a size L T-shirt, which would be a big deal for me. It fits but is tight. Way to snug to carry IWB. I am going to Costco to see if they have some 32” shorts. Mrs RJ bought me a new belt because my old one is too loose even at the last hole. I may have to get a new smaller CR Speed belt for USPSA because the current one I have (40) is at the limit with my gear on it.

[TheNewbie]

I'm having a lot more fluctuation since increasing my calories, but still generally trending in the right direction. A <10 minute mile seems doable by year's end, especially since I should have fully recovered from recently donating blood by then, but doing 1 pull-up will be tough (at the moment I can only pull myself up maybe 1-2 inches).

Date___Weight_BIA BF%_Navy BF%_Lean___Fat__Calories__1 Mile__3 Miles
Nov 15___264.6_____________36.3____168.6___96.0___1576 ____11:20
Nov 21___261.4_____________35.4____168.9___92.5___1557____11:13
Nov 28___259.2_____________34.4____170.0___89.2___1555____10:42

Dec 01___258.0___36.0______33.1____168.9___89.1___1541
Dec 02___257.8___36.0______33.1____168.7___89.1___1549
Dec 03___255.4___36.0______33.1____167.2___88.2___1707
Dec 04___255.6___36.5______33.8____165.8___89.8___1639
Dec 05___255.4___35.5______33.4____167.4___88.0___1674
Dec 06___258.2___33.5______34.4____170.5___87.7___1652____10:18
Dec 07___255.2___35.0______33.8____167.5___87.7___1655
Dec 08___253.2___36.0______32.4____166.6___86.6___1697_____________38:39
Dec 09___252.0___36.5______33.4____163.9___88.1___1701
Dec 10___252.2___35.5______33.4____165.3___86.9___1700_____________38:40
Dec 11___252.0___35.0______32.4____167.0___85.0___1701
Dec 12___252.6___35.0______32.4____167.4___85.2___1701 ____10:35
Dec 13___252.4___34.0______32.8____168.1___84.3___1700
Dec 14___253.4___34.5______33.1____167.7___85.7___1701 _____________37:20
Dec 15___252.4___34.0______34.1____166.5___85.9___1701
Dec 16___251.6___34.5______32.9____166.8___85.8___TBD___________ __37:25


The real progress for the month is that I've been able to stop taking blood pressure medication with my bp only being slightly elevated one day so far:

108/52 69
106/58 60
109/68 65
120/64 54
109/68 63
121/64 55
113/58 64

Dude your work is beyond impressive and inspiring.


What is your calorie intake like?

[0ddl0t]

Dude your work is beyond impressive and inspiring.


What is your calorie intake like?

Thanks!

As I've lost weight I've been ratcheting up my calories from about 1,200 per day in June to 1,700 today with 40% coming from protein, 40% carbs, & 20% fat with the overall goal of losing as much fat as possible without losing lean mass (as your body gets leaner, it is not able to burn fat as quickly).

Today that means a 1,250 daily calorie deficit to lose about 2.5 lbs of fat per week, but by December 2021 that daily calorie deficit will be down to 250 to target 0.5 lb of body fat loss. If all goes according to plan, I should hit my goal of 185 lb @ 10% body fat by February 2022 so I'm almost halfway there...

[RJ]

206.2.

Looks like I am going to come in around...188.4.

Since early October, I've been doing both healthy Keto and weight training/cardio.

Key changes in diet included: Regular monitoring of all intake via MyFitnessPal. Focus on controlling total carbs to 50g or below; and net carbs to 30g or below. I don't achieve this every day. I've increased fat and protein, but lately emphasize protein, over both fat and carbs. My calories range from 1,500 to 1,800 a day.

I have added a couple supplements to make sure I get essential vitamins and minerals; this chiefly is a electrolyte formula that has the RDA of potassium (the RDA of which is a surprisingly large amount, 4,700mg if I recall correctly). I gave up coffee cream, stevia, nuts; pretty much all breads and crackers etc; it's been weird getting used to not having something sweet in my mouth every 1/2 hour.

No alcohol. I do miss the social part of wine though. We haven't had to buy anything for months. Lots of fish; salmon and tuna mostly. Some chicken, always grilled, never breaded. Less beef and hamburger, but some. Going out to eat is hard; I do better if I cook at home. I've found a couple less-bad options at our restaurants we go to, though.

In addition to overall calorie restriction, I've been doing intermittent fasting. Some weeks I can do a 24 hour fast but most of the time I am doing an 18/6 plan (fasting 18 hours, then eating in a 6 hour window). No snacking. It's also weird, not eating a meal. I hear "eat when you are hungry" and the unexpected thing is I'm not hungry. "For me" the protein and especially fat increases my satiety, so I can get through the day.

All this seems to be helping me get, and stay, in ketosis, and manage/reverse my insulin resistance. I got some Keto strips at the chemist and I seem to be around 40 mg/dL, on average, which is "in ketosis" afaik.

I have a simple weight training routine. I'm 61, and I don't want to buy my orthopaedic surgeon a new Mercedes. I take it easy and go every other day, or every third day. I have five basic movements (squat on the Smith's, standard bench press, low row, lat pull down, standard push up) that I work in a 3 set x 8 rep routine. I also work in a set of 4 "belly fat" floor exercises (e.g. plank, bird dog, etc.)

None of the weights I load onto the bars are impressive, but I can do them consistently, without injury or a lot of soreness. It requires some effort. Since beginning, I have added some weight, and feel stronger, doing the little stuff you do every day around the house.

I've noticed My waist has shrunk. I started the year in 38" shorts and belt. I bought some 32" shorts at Costco the other day and while snug they fit me now. Actual waist measurement is 36.5", so my waist to height ratio is not yet at the ideal 50%, but getting there. I need a 33" waist, actual, to do that, which I think is achievable next year with work.

My weight program takes about 20 minutes. I then follow with a 20"+ cardio routine, usually on the elliptical machine. My knees and ankles can't stand the pounding of running, after many years playing soccer and turning my ankle in my yute. This gets my heart rate up to 125-130, and I am sweating a good bit. I listen to music or watch YouTube videos. I like EDM music, like Deadmau5 or similar. It kind of puts me in a rhythmic mindset.

So that's how my year is ending up. Frankly though, with the pandemic, I'm glad to put 2020 behind me and am looking forward to 2021.



How did you do this year?