Weight / Fat loss

Sounds character-building

@amey yeah he's right, it was almost perfect temp. we weren't even wearing gloves and the bluebells looked wonderful in the sunshine

Dim sum for lunch and then Krispy Kremes this afternoon. Healthy eating can do one.

Got my fitbit scales, finally.

25/04 - 95.7kg - 22.8%

The fit bit app reckons normal % for my gender/age goes up to 24%, I'll take that.

my bodyfat is apparently 19% on my fitbit scales

...fatty

though maybe I am perpetually dehydrated because my beer belly would suggest otherwise

Tanita is the truth.

Weighed myself this morning just cos. Down half a kilo, up 2%

Yeah, but these were free and at least the weight will automatically populate a graph

Yeah, I agree on that. Really annoying having to try and input all my readings into my phone while it scrolls and before it goes off again. I still value the accuracy though but do wish it had something more seamless.

Advice needed - I am fluctuating at around the 88-90kg range but am aiming to get down to 83-85kg which would put me at abt 8-10% body fat.

The problem I am having is that when I drop below 90kg the weight I loose seems to be muscle weight and not fat weight (according to the gym Tanita scales I am using).

How do I loose the gut and not the ability to ride my bike?

Eat better. Go to the gym more. Ride shorter but harder.

Some of the scales, I know Withings and Fitbit do for instance, can work with IFTTT to automatically transfer weight readings to a google spreadsheet.

I just write the number(s) down (blackboard in the kitchen) and enter them into my spreadsheet when I remember to.

#oldschool

Do make sure you're getting enough protein, there are a few studies showing elevated protein intake helps to prevent lean muscle loss with a calorie-restricted diet. But yeah, eat better, more strength, less cardio

I stick everything in trainingpeaks. The advantage for me being that I can easily see what weight I was on various climbing days.

I was hovering around 75.7 kg for a while last week.
This week I seem to be hovering around 77.0 kg.

Seriously annoying as I was excited at hitting 75.0 kg. Havent eaten much. Done a fuck ton of training. So must be muscle or water I reckon. Definitely been running a calorie deposit.

calorie deposit

Well there's your problem

hmmmmmm.

On a rest period till Tuesday. Maybe I can diet easier over the weekend.

I got sick of the panic recording of data while on the scales too, so I went not quite as oldschool as greenbank and started to write it on my hand. Transfer that to my phone with my morning coffee and invariably forget to wash it off the back of my hand, giving me a nice reminder as I go to pick up food

Is there some kind of filter to apply to my weight graph that will give me a trend? What length of time and filter would be recommended? I get silly fluctuations pretty regularly

EDIT: Did some reading, and a moving average is the way to go apparently. There's an app called libra which tracks it nicely and gives you a good amount of customisation so I'm going to try that for a while, will report back.
Lets me move away from myfitnesspal (no longer tracking food as much) and away from their scary data collection too.

Either just look at the general trend of the graph (over weeks rather than days) or, what seems to work for me now, is each week I just use the maximum weight.

Using maximum weight also stops me playing stupid games like choosing to be dehydrated to get a new 'low' figure on the scales.

Hydration/etc is always going to make yourself fluctuate but if you're losing weight that that metric will go down over time regardless. And especially if the fluctuations are a lot smaller than the amount I want to lose (2-3kg compared to needing to lose another 10-15kg).

Cheers - will look at changing the programme. Though I was eating pretty well but was concentrating on weight loss rather than anything else... less cardio is going to be a problem, have a 200 on Saturday!

Been on low carb/ketogenic/ Atkins or whatever eating less than 50g of carbs is called, for nearly 2 weeks.
I was doing great until last night, I couldn't stave off a hypo. Queue 4 slices of Nutella laden binge.
Feel like shit this morning, I'd no idea carbs would make feel so ill.

According to shitty scales I've lost nearly a stone, just 3 more to go.

Plus keto breath isn't pleasant is it, lols.

76.7, so six kilos down on Christmas, and my number for the Stockholm Marathon arrived yesterday

Where/when is the best time to give yourself a weigh to get a consistent figure from which to benchmark your gains(loss)?