Weight / Fat loss

The 90s have been back for a while in fashion, just on time! ;)

Ah wicked, I've been nailing it then!

1.5kg down since lockdown began, hoping it'll be 2kg by end of this week.

0.5kg/week is going well, eating so much less now that I'm having regular meals with my family.

same - i think ive realised my downfall is the once or twice a week ill have a ridiculous meal feel sick for the rest of the day after because im so full, basically combats any 'normality' of the rest of my diet

Beer intake is down by about 15 units/week. A pint of 4% lager is about 180kcal, so that's 80kcal per unit.

15 units * 80kcal/unit = 1200kcal. That's about 1/3 of a pound weight loss per week just from reduced lager intake.

My total exercise is down (have lost 2h cycling, 2h swimming, 1h40m 5-a-side) but running/walking about the same as before. Food intake is definitely down (never bothered to log it so don't have any specific figures).

Bingey days are where I mess up too. Amazing how many days of deficit a large pizza, crisps, stella and galaxy caramel can destroy

Let’s give this intermittent fasting thing a go.
30 minutes or so of zone 1/2 butter burning on the Wattbike each morning before I start the day.

Start with 16/8 and see how you’re feeling. I’ve been doing it for around 4 years now for various health/longevity reasons and use 16/8 as a baseline. Often ends up being 18/6 or 20/4.

Am I going to do myself any damage if I do a FTP building plan (up to 1h workouts) including sweet spot and some intervals during the fasted period in the morning?

From my understanding, you can do endurance and sweet spot during a fast, although sweet spot can feel really tough when your glycogen stores are depleted. I would do it at the end of your fast though and eat afterwards, not eating after is where you will likely do damage.

I did intermittent fasting (16-8) whilst doing a Trainerroad low volume plan, but tried to do my workouts in the afternoon, 3-4hrs after my lunch. If you are actually trying to build your ftp then properly fuelled workouts will be much more effective.

New lockdown regime seems to be working...

Thats fantastic progress!
Just lager reduction?

Lockdown pretty much coincided with a new baby for me, so weight went up quite a bit prior and during, and now getting back into a rhythm.

IF has gone pretty well for a week, approx. 1800-2000 calories intake a day. Last week was 30 minutes turbo a day, and 100 burpees, 76.6 to 75kg today. Now on 1h turbo a day, and intermittent chinups.

That’s a nice steady drop right there! I’m struggling with snacking at the moment as I work in the kitchen but have at least managed to stay steady.

Good to hear IF is going well so far. I have weeks where it kinda goes out the window a bit and I break early but other weeks have no problem either hitting 16hrs or going to 20.

Mostly it’s nice not always feeling bloated and get a bit of mental clarity.

Mental clarity gets a bit foggy after some sneaky anaerobic efforts in the morning FTP boost plan!

I have been having post meal tiredness though, kinda like the post Christmas snooze.

Have now shed 33 kg since 8th March. That curve has flattened out , so I'm now on a 1.5 to 2.5 kg a week gradient. That said, now I'm eating a bit more I'm going to exercise more, so the curve will hopefully steepen some again.

Time-restricted eating has been the foundation and mostly not drinking alcohol has been crucial. Bingey days, since the topic has been a thing, I mostly handle by reducing them to binge-ish, with some indulgent food surrounded by healthy food. Helps there that I'm cooking for two, so my partner can eat the rest. So when she pestered me to make lasagne, I didn't skimp on the recipe and I did have a few glasses of wine, but her plate was mostly lasagne and my plate was some lasagne and a lot of picked veg. Lockdown has been a big motivator to use the time to make pickled veg and other healthier food items.

Im progressing reasonably, not like the above^ though. Very impressive will power.

I have found that my weight is fluctuating more and more as I lose a bit. When I was around 95kg i was within half a kilo whenever I weighed myself, however now I'm finding that my weight varies from 88 down to 86.5kg. The general trend is down, so I'm not worried or anything, just strikes me as a bit weird.

The general trend is down, so I'm not worried or anything, just strikes me as a bit weird.

Hydration levels mostly. The more active I am the more they seem to vary.

Looking at the spreadsheet of my daily weights and it seems similar (big variations and sometimes looks like I've plateaued for a week), but as soon as I graph it (as above) it becomes clear there's a good continued downward trend, and that's all I worry about.

Yeah my graph looks flat over a week, sometimes with an upward spike, but a nice downward trajectory over a couple of months. Since lockdown the graph is shallower as my exercise is hugely reduced, but i drink less and eat better the more time i spend in my flat. Im not parsimonious but find that I cook less for myself than when I'm entertaining, or if I was ordering in a restaurant.

Well done!

Meh, shouldn't have had that far to come back from, even injuries were the original cause. Won't feel like an achievement till I'm closer to my normal weight (another 12 kg away).

Yeah, but still very good to hear, and great that you've done it.

I hit 99.8kg this morning. first time under 100kg for me in about 15 years.

Was stagnating at 109kg at the start of the year and up to and through most of the lockdown so far. The last couple of weeks have seen me lose about 4 kilos.

Big personal achievement for me so wanted to shout about it

Nice. well done

Currently I am somewhere in the 86-84.5 range. Still dropping slowly, Im losing some muscle, but reckon my spare tyre is down from car, to motorbike size. More or less hit my target, but having no trouble losing weight figure I should drop into the mean distribution for my height. With the loss of muscle mass I probably haven't actually shifted as much chub as I wanted. My revised goal is to drop to 79-80kg, Ill aim for achieving that by mid September.