Weight / Fat loss

You probably did best bailing out at 4 minutes 😂 it was confusing as hell.

But we don't know anything about the people he mentioned and their stats so it's too vague for me to draw conclusions

Around 8min 50 he finally elaborates that his main client base is people who have been on various diets and already eating very little. So probably going "clean eating " with very low calories, and ending up missing loads of micro nutrients. Raiding the cupboards when the cravings start. So yeah they probably need to eat more, but more varied food... There's no point in forgetting about the calories, if those extra calories are empty and still don't include the nutrients your body needs and the cupboard raiding continues.

Being around 7%body fat, apparently I'm one of the bookends to his broad group of people, so I need to count count calories to loose weight. Ironically I'm only tracking them out of curiosity and I can usually quite instinctively hit my protein gramms macro and most nutrients whilst balancing 50% carbs and the remainder of fat, to be 100-400 calories short when updating my fitness pal at the end of the day. I've just updated today's food including what's for tea and it's looking like-
140g protein
444g carbs 😂 53%
111g fat
Total 3434 calories which will almost balance out a 21 mile offroad run and leave me 296 calories short.

I'd just stay where I am body fat wise but my last powerlifting cycle I had to stop counting I simply didn't eat enough to bulk up more. There calorie counting actually didn't work for me.

With trying to add body mass, your the bookend at the other end of his spectrum. So he's saying you need to count cals to make sure your eating enough.

So everyone except us skinies gets to eat more, yet the lifters will gain weight and everyone else will loose weight. What a load of shit! 😕

3500 cals is a pound of fat is sometimes wrong and you need more exercise, sometimes eating strictly set calories fails and you need to hoof the rice etc. into you.

Famine eating or a bad diet low on fruit, veg and other "real" food always fails. But I don't see myself eating boring af bodybuilding food all year either... Blegh.

7% body fat.. wow that's very low :)

I guess runners and cycling physique? I wouldn't mind more muscle but after near a year of bulking...Well.. ;)

I think you miss read the 111g of fat, as 1lb and that being the (Total) 3434 calories scoffed. Im certainly not starving and probably couldn't eat much more... unless it was chocolate but that went last night 😦

Ive got the Glasgow to Edinburgh ultra in 5 weeks time, which is my springtime 'A' race. Knowing how much difference it makes, wearing my hydration pack with hill kit and 1.5ltr of water in, I'm tempted to loose another Kg or so, over the next three weeks. It will probably be 7 hours 30min running and around 6500 calorie expenditure for the day. Ultras are just an eating competition whilst moving.

Thinking I'll easily clear 2000 miles this year.

I feel like I'm on the final push now, 3 more months and I might make it.

04/01/16 122.8
10/10/16 90.0
09/01/17 96.9
16/01/17 94.1
23/01/17 93.3
30/01/17 90.6
06/02/17 90.4
13/02/17 89.2
20/02/17 86.2
27/02/17 85.0

Amazing :)

time to get the lemond out

Greg makes running shoes?

This is incredible - well done!!

Weight Loss:
31/01: 125KG (29.8% BF) //Starting Weight
08/02: 120.07KG (28% BF)
13/02: 120.06KG (29.9% BF)
15/02: 119KG (30.2% BF)
28/02: 118KG (28.3% BF)

Is that on an accurate scale?

It means you've gone from 87.75 lean body mass to 84.61
So 4 kg of fat loss and 3 kg of lbm which isn't a great ratio if you don't want to lose muscle

But if it's one of those scales where fat percentage/lbm fluctuates a lot due to water intake/water in muscle 1-2 kg difference is easily explained :)

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81.4 this morning, I'm doing this wrong.

81.4 this morning, I'm doing this wrong.

Still doing your w/kg target?
I've gone from 3.3w/kg to 3.4w/kg (71.4kg today) in 2 weeks.

Giving up chocolate, cake and biscuits for lent.

Hopefully having the rest of the office doing a similar thing at the same time will be somewhat encouraging.

81.4 this morning, I'm doing this wrong

Maybe yes, maybe no.
You put 81.5 two weeks ago. However was that a one off weigh in and today is another one off weigh in? If so, it's possible that the last one happened to be one of your especially low days and today was one of the heavy ones. So your natural weight variations could be masking any overall loss.

Weigh in every morning and keep an eye out for a new weekly low... which could appear in 5 to 10 days.

no idea. not really fussed either. only focused on downward trend over time.

i'm currently not as active as I'd like so some muscle loss may be inevitable until I can drop about another 10-15kg and get back into running properly (aka 3+ times a week for 10k at least)

I have not tested in this period, I'll update when I do. I almost bought a very nice suit yesterday but could not fit into the trousers, tempted to buy it and shame myself into them. 36" waist according to the tape measure this arvo against a life long average of 32". Fatty fatty fat fat as they say.

The last two pairs of jeans I bought were 36” waist. If that's not enough to shame you I don't know what is.

Although, they are the smallest I've ever bought so that was a win for me. One pair was even slim fit! I'm pretty much a super model now.

Even I wear 36" though my thighs often try to escape. Best get on the gastro bands @Dammit.

30"and a belt or loose fit 28" 😂

Needing 32 was the decision to start running again or stop eating chocolate

Fair enough :)

Muscle has memory so it should come back fairly quick if you ensure you eat the right things to put it back on.

Clothing sizes are weird though, I can't get in a size 12 slim fit, but can in a regular fit.

But only in some brands, the hipper the brand, the tighter the cut.

1 month in
68.5 kg to 66.9
2 cm off belly and 2.5 cm off hips
27% fat according to callipers...Yikes

Powertips: Thin base pizzas over normal
Skyr / Fage low fat high protein yoghurts are a get base for snacks with fruit and granola, go easy on that though due to sugar and fat content

Loosing an inch 😀

Skyr yoghurt is great. I recently started eating it instead of muller rice pots or light yogurts. For the same amount it's got twice the amount of protein. But only half the calories compared to the rice, or the same cals as the pot of light yoghurt.