Weight / Fat loss

71.3kg today, been eating about 1600kcals a day, intermittent fasting.

66kg aim by May which seems achievable, as I am now reaching my post covid exercise ban.

88kg to 80kg to 90kg over the past 2 years.

The difference this time round, though, is that it's all fat gained, and I've lost a lot of muscle mass.

As well as my overall cardio dropping off a cliff.

Dadding, lockdown, mental health, injury, under exercising and overeating.

Solid effort. Those are the kind of gains I can respect.

Smash on the keto and it’ll fly off. If I get bored of 5-2, or it’s going too slowly, I might just fire back on to keto anyway.

76kg - 96kg yoyo here.

Last time I was 76kg I was a few months off fatherhood.

After becoming a father I just wondered what the hell I used to do with all of my free time. It seems it was, amongst other things, "exercise with carefree abandon".

I'm ripped.

That’s that’s the graph says but it’s firmly contradicted by the mirror. I was pretty shredded in my PT’s opinion, but I didn’t look as extreme as your photo- most of a six pack and striated larger muscles.

After becoming a father I just wondered what the hell I used to do with all of my free time. It seems it was, amongst other things, "exercise with carefree abandon".

haha so much this.

2012 - 77kg, March 2020 - 83kg, March 2021 - 95kg (I'm 35 and 1.89m)
Daughter was born in 2014 and I also wondered what exactly I done with all my free time...

For the first time in my life I'm starting to feel a bit chubs and have realised I don't seem able to loose weight as fast as I used to.
12kg in the past 12 months mostly due to lockdown and I'd generally be on my feet for 8 hours a day, injury at end of 2020 kept me off the bike for a couple of months.

Past two weeks I've been trying to watch what I eat and been out on the mtb a fair bit but yet to start doing serious road miles again. But Ive only lost about 1kg in the past two weeks, I was expecting more... :(
I love food so changing my diet drastically isn't going to happen. I've been telling my self that I'll start getting more road miles in when spring and that will shift the weight but slightly worried that it wont.

The vertical axis is in kilograms, not per cent

True, 7.3% if I divide blubber by total weight- which I don’t think is true. It’s a guideline.

Total mass top, fat in the middle, then muscle at the bottom- useful for trend rather than as an absolute (well, total weight is an absolute):

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So, started back on 5-2. A couple of hungry days a week definitely helps focus the mind for eating properly when I'm not on fasting days! Deffo just gives me the little nudge to stop me adding extra calories where I don't need them.

Scales have been good so far. Highest weight recently was over 93kg, almost at my all time highest of 94.5 (but I was doing olympic weightlifting fairly intensely, so was deffo carrying a lot more muscle as well as fat). But this week has seen it down to 88.9kg the morning after a fasted day.
Obviously the bigger chunk of that is water rather than actual weight lost, but it feels good to be south of 90kg again. Just another 10kg to go.

Looked at some old photos from the end of 2019 when I was around 80kg, can't believe how different I looked. The complete lack of muffin top/love handles is particularly noticeable!

Keto is kicking in properly now for me. Eating at a lunch at 12-1pm every day and dinner around 7.30pm - no snacks needed so far.

Week 1: 94.7
Week 2: 93.1
Week 3: 90.5

Need to start exercising again soon which will mess with calories and snacking so will need to be vigilant.

Starting back on a calorie deficit from the 29th of this month, target is 74-75kg, depending on what level of skinny is achieved.

In the last four months we’ve been pushing up, totals below (can’t imagine there will be much change between today and the 29th), all figures from my Withings scale with the standard “it’s all balls” warning (fat is clearly wrong, for example, but as long as it’s vaguely consistent...).

W is weight, F is fat, M is muscle and B is bone.

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I had a word with myself yesterday that I should probably stop whinging about my weight gain, and that the only person that can do anything about it is me.

16:8 intermittent fasting time again (as it worked well enough previously), cutting out the non-essential daily crisps / chocolate / biscuits / 0% beers, and portion control, but otherwise not counting calories

Target is 81kg in 6 months time.

Day 1: 91.0kg

3kg is dry skeletal mass for an adult male - probably more like 10-12kg as you are currently?!

Those are good numbers!

3kg is dry skeletal mass for an adult male - probably more like 10-12kg as you are currently?!

I have genuinely no idea, I'm simply going from what my scales tell me and an astonishing level of ignorance about my own biology.

Me neither - I just googled it! Although skeletal mass is unlikely to change greatly (unlike fat / muscle). Your point on consistency holds true though.

If things open up again as we hope they will I'd be quite interested in getting a Dexa Scan at the end of the next push up (to 80kg) and then the next cut down (to 76kg) to get the actual figures.

In the meanwhile I just want to see the figure for M going up faster than the figure for F, whilst B holds roughly constant.

Thanks.

A lot will be water weight as you store 4 grams of water for every 1 gram of carb stores.

Aiming for around 1-1.5kg per week from here on out.

Around a kilo per week was possible without really feeling hungry in my experience, I just went heavy on the protein and light on the carbs. I did feel like going to bed at around 9pm mind.

For a long time I was very conscious of maintaining my weight and keeping it below 69kg. I was consistently 68.something for 6-7 years prior to getting it down from 80kg.

Over the past couple of years my weight has gone up peaking at 72.something. Loads of reasons, a stomach ulcer and associated meds, change of routine, Covid + ageing.

I used to fixate on the weight as it could be measured against my running times: 500g = 40 seconds- 1 min on a 10k. Seemed to be the rule.

I’ve spent the last year or so floundering with regards to getting the weigh back down. And I have come to a conclusion: the weight is the secondary issue, my focus is reducing body fat (according to the scales that measure this metric).
So my target is sub 15% I set this target when I thought I was >20% body fat. In reality My starting score was 18% so maybe go lower than 15%? Is that sustainable and/or healthy?

A couple of years back while maintaining the 68kg I wasn’t really running or cycling well. I remember joking that my power/weight ratio was shite despite the lowish weight.
Looking now at myself back then I was just light, my body fat was around 17%.

So my new goal is focus on muscle and reducing body fat, but within the realms of cycling and running...I’m still gonna need help unscrewing tight jars

I fucked it trying to maintain decent a calorie deficit in the run up to a huge deadline and had a full on crash day. Embracing the crisps now and it's glorious, feels like a proper deadline again.

Sub 89 after a non-fasted day. Scales seem to be going in the right direction.

First day of calorie deficit today, 78.9kg before my morning coffee. Roughly 2,000 calories per day until I get down to 74-75kg, interested to see what that does to energy levels.

Also interested in how fast the weight will come off.