Weight loss accountability/support 2024 edition

15 pounds in 3 weeks is amazing.

Interesting, thanks.

made it out of couch to 5k finally. knee soreness wasn't as severe as worried and managed to stretch and run my way out of it thankfully. have a couple of knee supports i can chuck on if it feels tender just to help keep things from moving weird but otherwise on the right path now. going to aim for 2x 5k and 1x longer run adding on a 1km a week to start building to 10k.

weight is at 115.9 (allegedly, have had some shocker weigh ins the last couple of weeks losing half a kilo one day, gaining it back and keeping it for next 3 days then back down .3 and back up .1 the next, trending down slowly but barely losing a pound in a week was super frustrating). think fibre intake was too low so have supplemented it a bit and things seem to be moving a bit better again.

was hoping to be under 110kg by my birthday in first week of june but will be happy with going sub 114kg (<18 stone). really hoping the running starts making a big difference as have been sticking to sub 1500kcal daily and hitting my type 2 diabetes macros pretty well so fingers crossed this is the final puzzle piece to shift things up a notch.

Solid work man! Hope the 15oo kcal isn’t too torturous. Sounds hard to me, great effort.

my appetite at the moment is non-existent.

a protein shake with a couple of supplements tossed in (water not milk)
couple of scrambled eggs with a sprinkle of cheese maybe a piece of bacon if i've been running as a treat for lunch
then dinner is one or two wholemeal wrap with cajun seasoned chicken breast and some basic salad.
and one whole milk flat white a day

doing intermittent fasting outside of 10am and 6pm so it's quite a tight window to fit it all in but i can easily go till 2 or 3pm on the protein shake before i'm like i suppose i better have lunch. i tend to grab dinner around 5 just so i'm not rushing it before the "deadline" rather than because i'm hungry.

a lot of days i'm closer to 1200kcal when i put stuff into myfitnesspal so i have to throw in extra stuff like a bag of frozen steamed veg or a spoon of peanut butter/handful of cashews. but i also dont bother tracking a couple of incidental things which can push the calorie count up so i like to sit around 1300-1400 in tracked calories to give myself a buffer for missed calories without wasting all my effort.

the odd day i might get a tummy gurgle or two at the very end of the day but generally dont feel hungry ever and certainly never malnourished.

i miss being able to just smash carbs though. i'd eat my entire daily allowance in pasta if i was allowed.

Milestone today, I have hit my target weight threshold of 75kg.

74.5kg
19% body fat

This is down from 90.3kg at my started recorded weigh in, in July 2023.

I am chuffed.

Now I need to understand how to maintain / recompose, rather than reduce.

I'd like to stay at around 75kg but edge the body fat down whilst increasing muscle.

I am weight lifting, doing weekly Pilates, riding decent lengths and climbing occasionally. These are definitely showing gains in muscle.

Hopefully just upping my protein will do the trick.

I am going to allow myself something 'naughty' today!

Great work!

From my experience I would continue to lose weight a little bit, to give yourself some wiggle room. If 75kg is where you would be happy maybe get down to 72-73kg.

Good advice, thanks

nice job

Great work! I'm sloooowly going in the right direction, 96.4kgs today. Need to exercise more, longer walks with the dog aren't enough, need to make time to get on the bike. OH bought a Peloton (⛳), I haven't even tried it yet, maybe it's time.

Back from a bank holiday weekend in France, 78kg...
Not acceptable.

Sub 70kg by 1st August, lets go!!

hit bang on 18 stone today (114.3kg) next stop 17 stone (108kg)

currently looking at getting a half power rack to go in our summerhouse with some weights to add in some strength work with stronglifts 5x5. just can't handle the anxiety of dealing with gym bros sharing machines and weights at a public gym but reckon i can adhd hyperfocus my way to success at home and i quite enjoyed what little lifting i did last time i tried it.

Tried finding an old school rough as toast gym around you?

You’ll be amazed, genuinely mind warping, how supportive actual bodybuilders are to be around.

Stay away from chain gyms and they’re great places. I trained on the watt bike at one in Budapest for what I planned to be a month until our apartment was semi finished that we could set up an exercise room 🏌️‍♂️ for turbo and my wife’s pilates. Stayed about 10 I enjoyed the place so much.

Everyone was as friendly, asked about workouts I was doing, really interested in the training plan I was following as “I hate cardio and that looks fun and easy to follow for cutting”

Were they on steroids? Certainly yes, was it a joyous place? also certainly. Not saying you’ll definitely get that but you’ll be surprised hopefully. Uglier the gym the better.

This definitely rings true of my experience. 24/7 cheapo gyms are hell but rough gyms are way more straightforward.

I'm going through the process of trying to get a handle on my adhd symptoms this year and I just do better when I can do stuff without the pressures of someone else wanting to work in or not being able to get to my next exercise because there's no spaces. just not for me. that's before even forcing myself to leave the house and get to the gym. I run past my local rough as fuck meathead gym a lot and it's always got some flashy wankracer cars parked all the way across the pavement outside so i'm in no rush to share a space with whoever owns those.

my birthday next week so bit the bullet and got a half-rack, 6'6" 15kg bar, 100kg plate set and a bench coming now. i should have a couple inches of spare clearance under the highest point of our summerhouse roof to do fully extended OHP and pullups on the bar. need to save up for some gym mats next though.

It begins (again, again, twelfth time lucky).

Starting at 103.3kg, aim again is 76kg (mid July 2025 by my calcs).

Currently In rehab for a DMTJ tear* and am now allowed to swim, cycle (which includes Zwift on the wattbike (just avoid any ~10s all out efforts for the next few weeks) and run (walk/run is better than steady state running, which is good since I've lost what little fitness I had). Lots of stretching to do and some gym machine exercises which I can't replicate at home.

Just did 3k of alternating minutes of walking and running. The accelerations and decelerations are good for the hamstrings.

Swim Serpentine 2 mile in mid September is the next major goal.

* Pulled a hamstring playing 5-a-side. Rested 3 weeks, played again with no problems, played again two days later and pulled it again. Rested 3 weeks, played again and felt it go again. Went to physio. Got told off for just doing "rested 3 weeks and tried again" and got proper advice.

birthday tomorrow. trying to mark the occasion but not blow out my weight loss progress and try to stick loosely to my diet macro splits.

grabbed a 1kg hawksmoor prime rib to share with my gf (though only got sent an 800g one which fucks my plans for some cheeky steak fajita leftovers later in the week) and just gonna have it with some buttered greens and a couple of low carb lagers to try and keep it type 2 beetus friendly.

should manage to keep things under 2000kcal and planning to get a 5k in so hopefully i'll enjoy it and not lose any progress on the scales.

at 112.9kg and for some reason going under 110kg is an important milestone to me, I think because I was doing a lot of epic long distance walks when i was in the 105-110kg range back in 2017-2019 so it feels like i was able to do bigger things thens. but still planning on blowing right through to the 90's though this summer.

weights rack is all setup (i've cleared the space around it since that pic) and ready to go just waiting on the bar to arrive which got dispatched today so i can get started on stronglifts. ordering some 30mm rubber floor mats later in the week to protect the floor but the kind of weights i'll be using aren't going to be a problem for a good while.

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Measuring body fat:

My home scales (Renpho brand) with foot electrodes measure me at 19%

The ones in the gym, that you put a quid in and hold the handles on, has me at 13.3%

Which one should I trust?

Or are they just good at measuring change, rather than absolute values?

Also, 13% - fuck yeah!

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I have Fittrack ones at home, found a setting in the app to say whether you lead an active life or not. I said yes and it knocked about 5% off my body fat % calcs.....

Can you get spotter arms for that rack? Will give you more confidence to push a bit harder assuming you are working out alone!

setting in the app to say whether you lead an active life or not.

Ah ha.

Athlete Mode found and engaged!

Body fat estimations are basically useless. Dexa scan or nothing, everything else is a complete guess.

yeah, they're restocking end of the month, i double checked before i ordered it.

Caliper method is fairly accurate - compared to the scales