2021 Fitness & Weight Loss Challenge

[0ddl0t]

Week 20: average caloric deficit of -32 (32 calorie surplus)


-- 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 (maintenance week)
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

Despite the lost pounds it was not a good week. I ate a bit more than planned on one day and had a late night ~2500 calorie blow up binge on another - the combined effect ruined the rest of the week's diligence. I didn't feel like I made any progress physically/athletically either - I've been feeling pretty tired and run down for a while now.

I'm looking forward to next week's relaxed training - my ironman training plan basically does a 3 week progression followed by 1 recovery week, then another 3 week progression... Hopefully it won't be hard to adjust my calories back down to more normal activity levels.

Other things that may help: my TSH was high again so the doctor increased my thyroid dosage 25%. I also noticed my hemoglobin & ferritin levels were borderline so I've started taking iron supplements. I have never, ever, had a problem with iron, but it is apparently common with endurance athletes and with the price of beef lately I haven't been eating nearly as much red meat.

[0ddl0t]

Week 21: average caloric deficit of -343 (343 calorie surplus)


-- 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 (maintenance week)
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

Despite the gained pounds it was a better week. Unfortunately I still ate quite a bit more than planned, especially considering my reduced exercise during this recovery week, but I felt 10x better and observed my performance metrics rebounding (e.g. my running VO2 max went up from 44 to its prior peak of 46). Now that I'm feeling close to normal physically, it's time to buckle back down on the diet side of things...

[RJ]

Back in six weeks.

Six weeks ago, I was at 180.0...5/22 I weighed in at...180.4.

Geez.

Some excuses possible reasons: Exercise: Transitioned from 3 day a week barbell-focused training to hit-or-miss cardio only, as I didn't have access to my Apartment's gym and the only thing the hotel has is a few cardio machines and some dumbells. Diet: Lost the bubble on diet; for example we had family visiting and I fell off the wagon (carrot cake: Mmmmm; Single Malt: Yummm...) on a few days. Stress: Our new house had some issues we had to work through, but now due to supply shortages we are looking at a month delay in closing, so I'm not happy with that.

Those are probably the big reasons. I take some comfort in the fact I've not gained more, and my waistline is still such I can AIWB all day without issue. My G48 came back from milling and the 507k is working out really well on a Specialist 36" belt. I have a few size L shirts that work if I'm not carrying on my belt, and the 32" shorts are still good.

So, six or more weeks of no change. I need to get off this flat period and somehow change my body's set point. I'm going to reset for the next sprint for a few things: Add a probiotic (I had one of these daily before), eliminate the liquid stevia I bought (I think this might be triggering an Insulin spike despite having 0 cal), trying to figure out some kind of dumbbell routine that can simulate barbells, adding swimming (the long-term hotel I'm at has a nice pool) and continue to reduce carbs, focusing on higher protein and moderate fat. Since the rate of change has decreased noticeably since I dropped the initial 30 lbs, I'll adjust my weight loss per week to 0.5 lbs, and waist reduction to 1/8".

See ya in another six weeks.

[TheNewbie]

Six weeks ago, I was at 180.0...5/22 I weighed in at...180.4.

Geez.

Some excuses possible reasons: Exercise: Transitioned from 3 day a week barbell-focused training to hit-or-miss cardio only, as I didn't have access to my Apartment's gym and the only thing the hotel has is a few cardio machines and some dumbells. Diet: Lost the bubble on diet; for example we had family visiting and I fell off the wagon (carrot cake: Mmmmm; Single Malt: Yummm...) on a few days. Stress: Our new house had some issues we had to work through, but now due to supply shortages we are looking at a month delay in closing, so I'm not happy with that.

Those are probably the big reasons. I take some comfort in the fact I've not gained more, and my waistline is still such I can AIWB all day without issue. My G48 came back from milling and the 507k is working out really well on a Specialist 36" belt. I have a few size L shirts that work if I'm not carrying on my belt, and the 32" shorts are still good.

So, six or more weeks of no change. I need to get off this flat period and somehow change my body's set point. I'm going to reset for the next sprint for a few things: Add a probiotic (I had one of these daily before), eliminate the liquid stevia I bought (I think this might be triggering an Insulin spike despite having 0 cal), trying to figure out some kind of dumbbell routine that can simulate barbells, adding swimming (the long-term hotel I'm at has a nice pool) and continue to reduce carbs, focusing on higher protein and moderate fat. Since the rate of change has decreased noticeably since I dropped the initial 30 lbs, I'll adjust my weight loss per week to 0.5 lbs, and waist reduction to 1/8".

See ya in another six weeks.

When I couldn't hit the gym for a bit due to the lockdowns, I improvised at home. Even with light weights, you can do a great workout.


You will have to up rep ranges and intensity, but I really didn't loose much strength, or gain much weight. This was done using lawn mower ramps, part of a cut down tree, 20 pound dumbells, 20 pound kettle bell and whatever else.


The other thing is to embrace the misery of saying no to sweets, and enjoying the delayed reward of not having a sugar crash.


I do drink diet soda (a lot) and would probably be better without it in theory, but it beats eating crap food or sweets. My wife tells me it's bad for me, and she gets most medical calls correct. Just hope she is wrong this time!

[CSW]

Went to the Dr. for my 3 mos. diabetic checkup on Wednesday.
197 in street clothes and 'equipment'.

More importantly, my sugars are below 100 most days, and the a1C has gone from 8.5!!!!! in February, to 5.3!!! on Wednesday.
90% of this is a diet change to eating a)less, and b)healthier. Voluntarily gave up drinking as well. The insulin injection daily has surely regulated my body.
Solid 34 waist now, and the most important, I feel better. Sleep better.

My goal is to get to 180 pounds, and I'm realistic that I may never reach that goal, and that it will take a while. That was my high school/college weight. For my height, the experts claim I should be closer to 165... That'll never happen.

[RJ]

The other thing is to embrace the misery of saying no to sweets, and enjoying the delayed reward of not having a sugar crash.

I do drink diet soda (a lot) and would probably be better without it in theory, but it beats eating crap food or sweets. My wife tells me it's bad for me, and she gets most medical calls correct. Just hope she is wrong this time!

Yeah, I've heard diet soda is a big problem for some people. If I wasn't a big coffee drinker, I'd be mainlining Diet Coke. This is what I have been using lately:

https://www.amazon.com/Sweet-Drops-S...2287252&sr=8-5

Do you think this could spike insulin?


Some more random thoughts while I'm thinking about this; hope ya'll don't mind.

When I started eating lower amounts of carbs, I was trying out a few "low carb" alternatives; low-carb pizza, low-carb cookies, etc. The taste and texture was similar but it just didn't satisfy. 9 months in to mostly being under 40g of carbs (sometimes well under) a day, I've decided those "fake" carb substitutes aren't going to work for me, so I just eliminated them. Fat+carbs in e.g. doughnuts and crackers and bread and cake and so forth must have some kind of addictive affect, but once I got out of the habit I don't miss them.

I've noticed that when I fall off the wagon, it's not so much my body wanting fat+carbs, its the social atmosphere (eating out with family, self-felt pressure to "have a drink", everybody else is having dessert) more. I can't live like a hermit, but I need to do a better job at regulating my intake, despite being around people who aren't doing keto-friendly meals all the time...but it's hard. I really the occasional glass of Merlot, and it's hard not to imbibe while I'm cooking, or enjoying a sunset with my wife.

I mean, I'm happy with a -30 lbs weight loss, no doubt, but it's just a bit frustrating to be on essentially the same calorie/macro plan as the last 90 days, and seeing absolutely no results over the last month. I'm consistently below 1,900 a day, with macros near 10% carbs, 30% protein and 60% fat, according to MyFitnessPal. With numbers like that, last fall was an easy 1 lb or more loss a week. Now, zilch. But like I said, I am probably to blame for most of it, so I need to redouble my efforts and get back with the program "for real" again.

[P30]

I've noticed that when I fall off the wagon, it's not so much my body wanting fat+carbs, its the social atmosphere (eating out with family, self-felt pressure to "have a drink", everybody else is having dessert) more. I can't live like a hermit, but I need to do a better job at regulating my intake, despite being around people who aren't doing keto-friendly meals all the time...but it's hard. I really the occasional glass of Merlot, and it's hard not to imbibe while I'm cooking, or enjoying a sunset with my wife.

Take advantage of the Pareto principle. Find one thing with a big negative (lots of industrial sugar in this case) and only a small positive (not much fun). Eliminate it.

You know, according to Signor Pareto, this small change will give you a notable advantage.

[0ddl0t]

First time seeing the 190's since high school, albeit dehydrated after a 1 hour run a 1 hour ride (I started the morning at 203.8).

[0ddl0t]

Week 22: average daily caloric deficit of 791

-- 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 (maintenance week)
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

It was a good week: my (Garmin) VO2max is back up to 46 from 42-43 and I feel a lot stronger & more energetic than I have in recent weeks. The scale swung wildly though: from a high of 213.8 on the 28th to a low of 201.2 on the 2nd (with unofficial -dehydrated- weights after work outs twice below 200). It also looks like lean mass is starting to decline again, but at least I'm able to lift as heavy as ever so I have some hope that it isn't muscle mass that's going.

[Joe in PNG]

Up to 202- which, considering I weighed in after lunch, isn't too bad. I thought I'd at least be over 205.

Hopefully I can get back to normal weigh ins shortly.

Back to my normal weekly weigh ins, and we're still at 202.