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Thread: 2021 Fitness & Weight Loss Challenge

  1. #101
    Site Supporter 0ddl0t's Avatar
    Join Date
    Feb 2019
    Location
    Jefferson
    Week 11:

    -- 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__3087

    I've been losing lean mass a bit too rapidly, in large part due to not eating enough, so I'm going to take a maintenance week. It'll be very strange eating 4000-5000 calories, but hopefully that'll make eating 3500-4500 feel more normal going forward.

  2. #102
    Site Supporter
    Join Date
    Feb 2016
    Location
    In the desert, looking for water.
    I’m finally shaving some weight again. Not a lot, but it’s the right direction.

    I was about 190# when the COVID shutdown started. Instead of all the walking at school I normally did, and instead of working out with the tennis team every day, I sat in my recliner and worked from home for six months, and ballooned up to >210#. I don’t have a good record of my top weight, but I was 210# on Jan 8, and was just stuck in that range. 211# on Feb 21. Tennis season and in-person students on campus started 1 March, and I was 206# this morning, so ~5# in 18 days!! Pretty stoked.

  3. #103
    Site Supporter
    Join Date
    Feb 2011
    Location
    Texas
    Top weight of 189, was down to 180 last week. This happened over the last couple of months. *May* have put on a little weight this week, ate kind of crappy.



    It seems I might have lost just a bit, not much, of my top end strength. In one session, I did bench press, OHP, a set of 20 rep squats and finished the day with deadlifts. Was able to hit 365 x 3 on my last set, and I might have been able to get 6 if I really wanted to destroy myself.



    So I am pretty happy with losing weight and staying pretty decent, for me, in the gym.



    Still nothing compared to the crazy amounts and dedication most of you are putting in.


    For those trying to lose weight, do you find it easier to do so in the cooler or warmer months?

  4. #104
    Modding this sack of shit BehindBlueI's's Avatar
    Join Date
    Mar 2015
    Location
    Midwest
    Quote Originally Posted by TheNewbie View Post
    For those trying to lose weight, do you find it easier to do so in the cooler or warmer months?
    Didn't notice a real difference, but dryer weather sure helps.
    Sorta around sometimes for some of your shitty mod needs.

  5. #105
    Site Supporter
    Join Date
    Feb 2011
    Location
    Texas
    Quote Originally Posted by BehindBlueI's View Post
    Didn't notice a real difference, but dryer weather sure helps.

    I am a total cold wuss. My body just wants to shut down. Is it possible that I am a shape shifter?


    When summer rolls around, I come alive. Even when it is 90-100 degrees outside, I enjoy working outside and doing outside workouts.

  6. #106
    Site Supporter 0ddl0t's Avatar
    Join Date
    Feb 2019
    Location
    Jefferson
    Quote Originally Posted by TheNewbie View Post
    For those trying to lose weight, do you find it easier to do so in the cooler or warmer months?
    I don't mind the cold, but cold + wet is demotivating. I prefer it to 110+ summer heat, but I can usually just avoid the heat of the day...

  7. #107
    Site Supporter 0ddl0t's Avatar
    Join Date
    Feb 2019
    Location
    Jefferson
    Week 12:

    -- 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 is over and I'd call it a success from a lean mass perspective. I gained 7 lbs the first 3 days - obviously mostly water - and then held steady at a ~5lb gain from my low. For next week I'll be targeting a smaller ~750 calorie deficit (down from ~1000 2 weeks ago)
    Last edited by 0ddl0t; 03-25-2021 at 10:38 PM.

  8. #108
    March update


    Cooper test (= 12 min running)
    Date Distance [m] Heart rate [bpm] Remark
    02/27/2021 2060 130 relaxed jogging
    03/28/2021 2500 146 this was earnest (see heart rate)
    Goal: 2700 m


    Push-ups in 2 min
    Date Repetitions Remark
    02/27/2021 31 did not fight for my life but gave pretty much
    03/19/2021 33 did not train it often, running has higher priority for me because it is very healthy (see article below)
    Goal: 40


    Effort this month

    Name:  Effort march.jpg
Views: 175
Size:  28.8 KB


    Review

    I'm fine with the progress (Cooper test: 2060 m -> 2500 m in one month). Earned it because I put pretty much effort into running training.
    Learned: I read this very interesting article. According to Mayo clinic, jogging can significantly increase life expectancy:
    The Mayo Clinic Proceedings article finds that it takes little running per week to reach the optimal benefit for improved longevity. The authors pin the numbers at about six miles per week, or about 52 minutes of running, achieved in just one or two workouts per week. This amount of running is associated with a lifespan three to six years longer than that of non-runners.

    Higher mileage provides no more longevity benefit, according to the research summary. In fact, running more than 20 miles a week may erase some of the gain. “The low-dose runners had lower levels of fitness than higher-dose runners but appeared to get maximal protection against cardiovascular and all-cause mortality,” Lavie told Runner’s World by email.

    Plan

    I think, I can shift one gear down. I'm not in a hurry.
    Running: 3 times a week, each time at least 30 minutes, heart rate avg 130.
    Cooper test: once every 2 weeks

  9. #109
    Site Supporter 0ddl0t's Avatar
    Join Date
    Feb 2019
    Location
    Jefferson
    Week 13:

    -- 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__3061

    Happy to report I had no issues returning to a calorie deficit after that maintenance week. I'll be getting another DXA scan tomorrow to check against my at home body fat estimates (and to compare against the January & October scans). I do expect to see some loss in lean mass this time (a category that includes blood volume, water weight, etc), but I'm really hoping to see zero loss in skeletal muscle mass (which was 84.8 lb in October and 84.7 lb in January).

    I'm also getting another cycling VO2max test and hoping to see at least 4.25 L/min (vs 3.93 in January and 3.33 in October). That absolute VO2 works out to about 43 ml/kg/m which is in line with Fitbit's current running estimate of 42-46 and Garmin's 45. Cycling and running VO2s are usually pretty close, but it isn't unusual for running to be a little higher since it uses more muscle groups (which is why cross country skiers and rowers have the highest VO2s). But I'm also looking to verify my heart rate training zones since I've noticed my max heart rate has gone done (normal when your heart increases stroke volume after weeks/months of endurance exercise)

  10. #110
    Four String Fumbler Joe in PNG's Avatar
    Join Date
    Feb 2011
    Location
    Papua New Guinea; formerly Florida
    In case anyone is wondering why I'm not updating, well, the PNG Covid spike means I can't get into our clinic to get proper weight done, as they've gone into a precautionary, urgent needs only kind of shutdown. However, I am keeping up with my daily 4k walks, sometimes even more if the weather permits.
    "You win 100% of the fights you avoid. If you're not there when it happens, you don't lose." - William Aprill
    "I've owned a guitar for 31 years and that sure hasn't made me a musician, let alone an expert. It's made me a guy who owns a guitar."- BBI

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