Congratulations on the weight loss and welcome to the thread! I've added you to the spreadsheet so you can follow along with us.I wish i had seen this thread back in january when i started my weight loss journey.
I went to the doctor for my yearly physical at the end of january and stepped on the scale to see a number i didnt expect. I knew it was going to be bad, but it was somehow worse than imagined (377lbs). Doctor rightfully gave me a scolding and said id be dead by 50 if i didnt start taking action. He gave me a few pointers on how to get started and probably figured all this advice was falling on deaf ears.
After leaving the doctors i went to a local bike shop and picked up a mountain bike. I didnt go crazy, just a low-mid end trek mountain bike, something to make being active a little easier. i started getting up at 5AM everyday during the winter months to bike 2-3 miles. It was *cold*. As ridiculous as this sounds, i felt like torturing myself would be the only way to change how i approached weight loss. Ive tried diets and whatnot in the past only to fail spectacularly. Either way, after about 8 or 9 days of riding i felt like i was getting into a routine. Stepped on the scale and saw i was down 6 pounds. Progress! but it seemed slow. went back to the drawing board to take a look at my diet. I didnt eat completely unhealthy, but i eat big portions. Likely my biggest problem with my weight (especially when you take my activity level -or lack thereof- into consideration). Total revamp. Became a vegetarian and traded my morning bowl of cereal and milk for an egg on sprout toast. Lunch went from a sandwich or somekind to a bowl of fruit or a bowl of pumpkin seed and flax. Dinner went from some kind of carb (mostly pasta) and chicken breast to 2 cups of spinach and 2 ounces of salmon. Snacks are a banana, apple, or handful of nuts. I have this condition (my wife calls it a condition) where i can eat the same thing everyday and not get sick of it. Ive had the above every single day for the last 7 months and when i stepped on the scale this morning i was 271. I have a followup doctors appt next week and i look forward to his reaction. Ill post pics in the coming days but i wanted to share my story/progress. im really happy to see the progress everyone else in the thread is making and im upset i didnt see this thread sooner!
The plan is to get down to 240 or so (im 6'4, and the doctor agreed that weight should get me to an optimal waist).
Well done on your weight loss so far and welcome! You're in the spreadsheet too.I'm gonna join the journey, my weight has been up and down over the last few years, getting up to 93kg and down to 83kg.
I've recently been made redundant at work so i've been spending time in the gym.
29th July i was 85.6kg
Today i'm 84kg so i'm making some progress.
My aim is to get 76kg by year end.
Height 5"7
Pic on the left was taken on 29th July, pic on the right was taken 21st August.
Down to 235lbs. Not sure how, as I haven't been exercising much. But I'll take it. Lowest I've been in a while.
It must be. I've been doing really well in that department. Can hopefully keep it up.
It must be. I've been doing really well in that department. Can hopefully keep it up.
Probably depends just how many cups of tea a day. Even those of us that have 'cut out' sugar eat a little bit of the stuff. Hard to avoid completely. I love 90% cocoa chocolate for example and even that has some sugar in it.I hear about people cutting out sugar entirely, but is 2 teaspoons of sugar in tea + 13 grams in a Belvita breakfast biscuit a day hurting me more than I realize?
Probably depends just how many cups of tea a day. Even those of us that have 'cut out' sugar eat a little bit of the stuff. Hard to avoid completely. I love 90% cocoa chocolate for example and even that has some sugar in it.
Sparkling water is good for that. I keep a few litres in the fridge at all times.I've had to (painfully) cut it down to just one. I usually try to have it to stave off my body's fake ass hunger whenever it crops up, lol.
Sparkling water is good for that. I keep a few litres in the fridge at all times.
Welcome to the thread! You're on the spreadsheet.I want to log my current weight and try and keep up with this thread, as I'm at a loss on how to really tackle losing weight at this point, and maybe joining a social group could help me;
Height: 5'7
Weight: 190.2
Frankly, this is the biggest I've ever been, and I've always felt like shit about my appearance due to being overweight since at least 13-14 years old (I used to be a skinny kid, too!). I'm beyond tired of feeling so unattractive and self-cautious, so I really want to say goodbye to this excess weight once and for all.
I've been lazy about cataloging my calorie intake, but I've recently downloaded the My Fitness Pal app, in addition to just not eating so shittily all the time, and cutting out every beverage that isn't water since the beginning of this year.
I hear about people cutting out sugar entirely, but is 2 teaspoons of sugar in tea + 13 grams in a Belvita breakfast biscuit a day hurting me more than I realize?
No. It's not a considerable amount at all. It really comes down to what your daily intake is, and you can fit little things like that without issue generally. You could always try using Stevia as its taste is pretty similar to actual sugar to see if you like it.I want to log my current weight and try and keep up with this thread, as I'm at a loss on how to really tackle losing weight at this point, and maybe joining a social group could help me;
Height: 5'7
Weight: 190.2
Frankly, this is the biggest I've ever been, and I've always felt like shit about my appearance due to being overweight since at least 13-14 years old (I used to be a skinny kid, too!). I'm beyond tired of feeling so unattractive and self-cautious, so I really want to say goodbye to this excess weight once and for all.
I've been lazy about cataloging my calorie intake, but I've recently downloaded the My Fitness Pal app, in addition to just not eating so shittily all the time, and cutting out every beverage that isn't water since the beginning of this year.
I hear about people cutting out sugar entirely, but is 2 teaspoons of sugar in tea + 13 grams in a Belvita breakfast biscuit a day hurting me more than I realize?
I got quite a lot of similar comments from family members. All of the ones I'm now thinner than in fact :DSomeone at work told me that I've lost too much weight. I've lost about 23ibs. I'll admit I haven't done it in the healthiest fashion.
Someone at work told me that I've lost too much weight. I've lost about 23ibs. I'll admit I haven't done it in the healthiest fashion.
Thanks for the heads up. I'll check it against the formula they use (it's published online).viciouskillersquirrel I think the calculator you link to for body fat calculations is just straight up broken. You can change the weight and nothing else and the value doesn't change.
https://bmi-calories.com/body-fat-percentage-calculator.html does the US navy thing and seems to be accurate.
On a separate note, I think I was measuring my neck wrong and the calculator being off was making me think I was at 20%ish fat rather than 15% or below with margin of error. The new result is giving me very close to 15% and I am still not sure if I measured the neck completely right.
Thanks for the heads up. I'll check it against the formula they use (it's published online).
EDIT: Actually, the calculator is working as intended. If you look at the formula:
BFP = 495 / {1.0324 - 0.19077×log10(waist-neck) ) + 0.15456×log10(height)} - 450
You'll notice that there is no reference within the formula to your weight. This makes sense since what the equation is doing is estimating your body fat as a proportion using your body shape as the input parameter. Basically, for men, the smaller the ratio of your stomach circumference to your neck circumference, the less fat you have as a proportion of the whole.
Try changing the weight on the other calculator you linked and the same thing happens. Your body fat % stays the same regardless of your weight, but your lean mass (and your fat mass, by inference) will both go up. This makes sense since someone built like Arnold Schwarzenegger at his peak has more places for the fat to "hide", so to speak, than someone who spends all their time on the couch.
Does anyone else struggle with getting enough protein? I love fatty meats like salami, luncheon meat, parma ham, etc but those high protein food like greek yogurt and chicken breasts are difficult for me to eat. Like they seriously destroy my appetite for some reason. I'm trying to keep within 100-120g of protein a day (weight is 162lbs) but once i actually hit my 100g mark, i never want to eat more. I tested it out, if i get about 120g of protein and eat that first, i don't feel hungry even if im eating under 1200 cals (1750 is my tdee) for the day. Is it ok if i feel full, if im getting enough protein even if i eat under 1200? Or should i force myself to try to eat more?
It's been almost a week since my biopsy and no exercise since but somehow ive dropped the weight back to my end July weight despite little to no exercise and not tracking my eating. I had a health checkup at my company and everything was good except my liver results. My ast and alt were around 150 and 255 (cant remember which was which) when the normal range was under 60. Reading around it seems most likely its pre-fatty liver or maybe its already fatty liver and i don't drink alcohol at all! Losing weight seems like it might help so now i have an even bigger reason to drop the weight.
I did tabata twice and the first time i thought i was seriously going to have a heart attack based on how fast my heart was beating. The instructor was shouting bootcamp style so i was definitely pushing beyond my limits, even though it felt good after. Definitely keep to do it again once i get much fitter.
Does anyone else struggle with getting enough protein? I love fatty meats like salami, luncheon meat, parma ham, etc but those high protein food like greek yogurt and chicken breasts are difficult for me to eat. Like they seriously destroy my appetite for some reason. I'm trying to keep within 100-120g of protein a day (weight is 162lbs) but once i actually hit my 100g mark, i never want to eat more. I tested it out, if i get about 120g of protein and eat that first, i don't feel hungry even if im eating under 1200 cals (1750 is my tdee) for the day. Is it ok if i feel full, if im getting enough protein even if i eat under 1200? Or should i force myself to try to eat more?
Got down to 66. Halfway there.Although my main focus right now is not to lose weight, I'm in.
Height: 1.65m
CW: 67KG
Goal: 65KG
Welcome to the thread! I've added you to the spreadsheet.I should probably get in here and post what results I've had.
Originally I was 330 back in high school. I started working out and lost about 136 lbs. at my lightest I was 196, but after my girlfriend moved into town I stopped focusing on the gym. Eventually we got married and my weight kept going up.
At the end of July I weighed in at 264, I didn't want to be an overweight dad (we're trying to have a kid), but that was the course I was on. So I made a commitment to get back to 196 by June 2020.
31st July 2019 - 264
29th August 2019 - 250
This is the first time in a long time I've actually been able to lose weight again. Having a job that allows me the freedom to buy whatever healthy food I want is helping a ton.
I'll probably just post once a month with an update, but I look forward to reading everyone else's progress!
Your protein intake is probably fine as long as you're getting above 100g. True, you get maximum gainz at 1.6g per kg of body weight (~120g for you as of last check in), but there are people in the Fitness thread who've gotten absolutely jacked on 1.3g per kg (~100g for you).It's been almost a week since my biopsy and no exercise since but somehow ive dropped the weight back to my end July weight despite little to no exercise and not tracking my eating. I had a health checkup at my company and everything was good except my liver results. My ast and alt were around 150 and 255 (cant remember which was which) when the normal range was under 60. Reading around it seems most likely its pre-fatty liver or maybe its already fatty liver and i don't drink alcohol at all! Losing weight seems like it might help so now i have an even bigger reason to drop the weight.
I did tabata twice and the first time i thought i was seriously going to have a heart attack based on how fast my heart was beating. The instructor was shouting bootcamp style so i was definitely pushing beyond my limits, even though it felt good after. Definitely keep to do it again once i get much fitter.
Does anyone else struggle with getting enough protein? I love fatty meats like salami, luncheon meat, parma ham, etc but those high protein food like greek yogurt and chicken breasts are difficult for me to eat. Like they seriously destroy my appetite for some reason. I'm trying to keep within 100-120g of protein a day (weight is 162lbs) but once i actually hit my 100g mark, i never want to eat more. I tested it out, if i get about 120g of protein and eat that first, i don't feel hungry even if im eating under 1200 cals (1750 is my tdee) for the day. Is it ok if i feel full, if im getting enough protein even if i eat under 1200? Or should i force myself to try to eat more?
Congrats on the milestone!Been a bit since I checked in.
August 19th: 195.4
August 29th: 192.4
That marks 60lbs lost since I started in January.
Been a rough couple weeks too pushing through it. Plus the world is crap and I feel like total shit and it would be so fucking easy to just eat my feeling away and feel better.
Fuck it's hard.
Back, years ago, when I lost a ton of weight (albeit over a slow period of time), I got this a lot. I was not. I was perfectly healthy. I think some of it is people just comparing you to your past self. I think a some (perhaps very small) of it is jealously. I experienced real anger from my overweight co-workers, for example, in other areas. They even canceled our office lunches making rude comments about how I never got fast food with them, "so it doesn't feel like a group thing."Someone at work told me that I've lost too much weight. I've lost about 23ibs. I'll admit I haven't done it in the healthiest fashion.
Wow, that sounds rough. On the whole, the people in my life have been mostly supportive. The only time I got the "you're getting too skinny" comments were from my wife and from my mum, both of whom were just used to me being chubby. I blame my cheekbones showing up when those had been MIA since I was in uni.Back, years ago, when I lost a ton of weight (albeit over a slow period of time), I got this a lot. I was not. I was perfectly healthy. I think some of it is people just comparing you to your past self. I think a some (perhaps very small) of it is jealously. I experienced real anger from my overweight co-workers, for example, in other areas. They even canceled our office lunches making rude comments about how I never got fast food with them, "so it doesn't feel like a group thing."
Oh man, did I ever get that. It was particularly weird to me, because I lost it slow and steady. No diet of any sort, just healthy eating and exercise. It was about an 18 month period. So when people said that to me, I'd be like "No, this is me now." It's been 10 years, and I never gained it all back. Right now I'm heavier than I want to be (but down 10 pounds from a month ago), but I'm still 45 pounds lighter than I was back when I started, and I'm roughly 15 years older to boot.Wow, that sounds rough. On the whole, the people in my life have been mostly supportive. The only time I got the "you're getting too skinny" comments were from my wife and from my mum, both of whom were just used to me being chubby. I blame my cheekbones showing up when those had been MIA since I was in uni.
Oh, and there was that one guy who predicted that eventually I'd just gain it all back. That seemed a little rude at the time.
Do you supplement before bed? You could get a chunk of protein in before bed to help support recovery.
Also, if you're progressing in strength, are seeing growth and recovering well enough, don't sweat the protein levels so much. You may find your appetite for protein increasing naturally as you put on muscle mass.
I typically hit my protein goal daily which is around 125g of protein. Ever since I raised my protein to 125g (from 100g), I've been getting 25-50g of it from a whey protein supplement. I intend to go with a pea protein supplement in the future since apparently it has less of a insulin response. I prefer lean meats for the higher protein content. I add fats via oils, like butter, coconut oil, and olive oil. Makes it taste great. It does feel much harder to hit 125g than 100g. My macros are based on ketogain's reddit... roughly.
Is your TDEE really 1750? Seems kinda low. I'm similar weight and my BMR is ballpark there.
Welcome to the thread! I've added you to the spreadsheet.
Your protein intake is probably fine as long as you're getting above 100g. True, you get maximum gainz at 1.6g per kg of body weight (~120g for you as of last check in), but there are people in the Fitness thread who've gotten absolutely jacked on 1.3g per kg (~100g for you).
As long as you're training correctly and sleeping enough, you won't go backwards.
I put my weight, age and height to the tdee calculators and its all around there. Sadly im a measly 5'3, female and sedentary, so i dont expect my tdee to be much higher tbh. Definitely thinking of getting some whey protein, do you recommend any for taste? Ive tried 2 protein powders before but couldnt stomache how weirdly artifical they tasted. Going to try the optimum (the black bottle) next, hopefully it taste better since it seems pretty popular.
I'm a guts, so ingesting a lot of protein is easy for me and helps me with hunger management. I'm also not a very picky eater, which helps. I do like a protein bar before bed, as it helps me sleep - maybe it's not going to bed on an empty stomach, maybe it's like drinking a glass of milk is supposed to make you sleep better. It's generally the only "meal" I'll have after lunch, so it does address the empty stomach feeling at bedtime.
Casein (another milk protein) is supposedly better than whey for bedtime supplementation as it's supposed to be a slower release. I do some have Inc vanilla casein, which is delicious and more creamy than all the whey I've tried, but as I said, I've switched to a protein bar before bed. I'm not sure if this brand (Inc) would be available in areas outside of Australia/New Zealand though and I don't know if the creaminess I mentioned is specific to the brand or to casein in general as it's the only one I've ever tried.
I tend to like a big lunch, and work the rest of my nutrition around that, so I'll have around 60-80g of protein from chicken breast at lunch at least 4 times a week. Batch cooking it in a pressure cooker in a tomato based sauce makes it very soft/pull-apart/moist and tasty compared to grilled chicken breast and it is much easier to consume and cook. I divide the rest of my nutrition around a smaller breakfast, which may include supplementation, and the afore mentioned protein bar at bed and maybe a handful of nuts mid-afternoon. I tend to aim for around 100-150g of carbs a day.
Research is mixed on how much protein you can ingest in a meal and have it available for muscle growth, but there are plenty of examples of people doing IF and OMAD getting solid growth from their intake of protein, so I'm not sure spreading it out into 6 meals a day is necessary for most people's goals. I do generally have at least 20g-30g of protein within an hour or so after a workout with some fruit or something, but I typically workout before breakfast, so it fits in naturally with that.