Weight / Fat loss

Strength/weight training thread

at 5'7 and 78.5kg my BMI is 27. I'm not morbidly obsese and I ran 10 miles today (65% pretty muddy offroad) in 2hrs, which while nothing great, is ok.

i've got a ton of stomach fat, presumably back fat too, but i cant look round. i rarely see my junk.
hopefully regular postings on here will help me fix up: more exercise, less bad eating is the plan.

This is worth reading -

https://www.muscleforlife.com/skinny-fat-solution/#comment-3636671066

In 2017 I lost weight through a combination of stress, living in a country where I can't eat most of the food, going to the gym, etc. My diet has a substantial amount of biscuits (hello oreos) and I ate my advent calendar in one gluttonous day so I'm not exactly starving myself, and outdoor exercise is currently limited by the poisonous air outside.

My BMI is 20.3 right now so I should probably try to keep at this ballpark weight - although my personal trainer thinks I can get down to 12% body fat, LOL. Too hungry for that shit. Goals for 2018 are to not get fat when I visit the UK, master one measly pull up and to run a marathon (though this is air quality dependent...).

I should move to a Bungalow- 84.9kg peak, over Christmas.

same height and weight. not going well

After working really hard to lose 10kg before getting married a couple of years ago, I'm now 12kg heavier than on my wedding day.

A horrendous work / life balance in the late couple of months has contributed to at least 4kg of that but still...

Need to really knuckle down in the next couple of months and get back to around 75kg ahead of 7 weddings in 7 weeks from May.

Thumped back up to 107kg.

Grrr...

Turkey is 'mostly' water, right?

I think I need to switch over to kg for 2018...

09/11/2017 – Weight: 66.7kg. BMI = 21.0
02/01/2018 - Weight: 69.9kg. BMI = 22.1

3.2kg weight gain over Christmas :( - I think this will probably take at least two weeks to shed. Got a decent enough ride in this morning, but this bloody storm that's on the way is going to take me out of my stride from the start, which is incredibly annoying, but next week looks like I'll be able to do 30 miles a day.

My objective for 2018 is to get back to a BMI of 21 and then stay there for starters, then work towards being able to do some more serious training from spring. The spanner in the works is that I will have to start dropping mini-me off at nursery in the mornings soon, but once that routine has been established, I'll plan my riding around it.

I got into a decent routine last year (as I've mentioned here before) so back to that for this year to get back to pre-xmas weight/composition. I've put on nearly 2kg of fat apparently!
My plan:
16:8 intermittent fasting, no calories from 8pm til 12pm, BCAA tabs in the morning
Huel for lunch and afternoon
Normal tea
Daily commutes on bike (might start walking occasionally)
5x5 strength training in gym
Intervals on spin bike
Runs when I can squeeze them in
Beery weds night ride with manchester fixed guys
Weekend road ride

Here we go!

More beers.

Oh.

More food, obviously. Food that you like so you'll eat more of it happily.

I added a nice 3kg extra over xmas/nye. That's on top of my 8kg above race weight gym build. So my plan to be lighter before next year failed miserably. Was fun though. :)

I gained about 1.5 lbs. Clearly, I must try harder next time :p

We had way too much food. I was just doing everyone a favour by helping "clear up"...

Back up to 118kg. :-/

Threw out all the shit in the house at 00.10am NYD

MyFitPal for 1600kcal/day plus extra on days I work out if needed
Started running for marathon training but the extra weight is making it harder than it should be so going to throw a day or two of bike commuting in while I get my legs under me in the running to help shave some weight.

I've given up - I'm just going to concentrate on being beautiful on the inside and 32 tooth rear sprockets.

Also a fair bit heavier now than I was in August. 71-78kg. Most of that seems to be in my legs from deadlifts but it's calorie deficit and running time now. Felt much better at 71...

Also, ran out of sugary snacks so that's all good. No more beer, just whisky - but only after Jan, if that.

How selfless of you...you clearly got into the Christmas spirit :P

I always found this very helpful on how to set goals for leanness (as weight is only a part of it)

https://www.precisionnutrition.com/cost-of-getting-lean

My diet is already quite good, but to get leaner I need to exercise more. Due to the schoolrun cycling isn't happening as often as it did, and I don't feel like going to the gym 6 times a week cos I have other priorities.

Now this graph does not use calorie counting as PN doesn't like that system (bollocks to that for me) but if I look at how "good looking people" exercise, they do exercise more than I do. So, I accept that and accept I won't be that much leaner unless I prioritize.

(25% fat for a female is however healthy so I don't have a reason either to exercise more than I do now just to get leaner...weights 2 a week, walking/cycling 2-3 a week, that could be a bit better! Stupid car school run combined with the rainy NI weather...)

How far is the school? Get the kids cycling to school to free up your time (or maybe cycle with them). Or use a cargo bike to drop them off. As for rain... that's what waterproofs and mudguards are for.

Chase the kids to school.

You’ll probably need to do more stuff, such as:

get more exercise and daily-life movement, and perhaps make that exercise more intense
eating more vegetables and lean protein
choosing more whole foods
doing more meal planning
getting serious about rest and recovery
learning your physical hunger and fullness cues

You’ll probably need to do less stuff, such as:

drinking less alcohol and other high-calorie beverages
eating fewer processed foods
not eating when you’re not physically hungry

That's me fucked then.

8 miles, so a 16 mile roundtrip. In theory a cargo bike/tandem might work but:

I have done this during holidays, t takes me 45 mins to get to the school and an hour and a half to get back. So that's 2 hours 15 minutes. [the road is not flat everywhere and some areas are on the road, cos The Netherlands this ain't...]

The car it takes 1h15 minutes and unfortunately, I have work to log back into.

Agree on the waterproofs, and I have no problems cycling to work but going out for fun on the weekend when it's pissing down just ain't gonna happen. I dug the kettlebells back out, no excuse there :)

Well you win races, as long as you are in good health/your joints aren't suffering, suck it up 6pack crowd? :)