Weight / Fat loss

Yeah losing fat is good - I just thought I would've lost some weight over the last 14 days looking at my calorie consumption.

3000 calorie deficit last week, weight the same

One pound of fat is roughly 3500 kcal but sometimes calories are rerouted to make muscle.

How many calories it takes to build one lbs is hard to guess, but in general the first few kilos are easily added if young / new to training.

3000 deficit from what?

Yeah I was aiming to be in a calorie deficit of avg. 600 calories per day - so I thought I'd be dropping a 1.5lb per week. Have I worked that out wrong?

Are you weighing everything and adjusting exercise calories for weight? (Mfp does this)

And again of you are young / new to training you can lose fat and gain muscle. Great, no? :)

Life

The theory behind weight loss is relatively simple. Doing it is not so easy. Life makes things difficult.

Basically if you use up the calories you consume you remain the same weight. Use more calories than you consume - weight drops.

You need to work out what your intake should be and then adjust it for your needs.

There are calculators on line which can do this. This one should work

https://www.muscleforlife.com/tdee-calculator/

Just had a more scientific/accurate assessment from the local gym.

Weight: 66.4kg
Resting HR: 57
BP: 145/78 (Upper value suggests Hypertension Stage 1 - erk!)
BMI: 22.2 (I'm shorter than I thought - 5ft8 - 173.1cm)
Skeletal muscle: 41.5%
Body fat percentage: 15.5%

Hopefully the blood pressure has something (most) to do with the 3 cups of coffee and 1 cup of tea I had this morning, rather than anything more chronic. I know my diet contains too much salt, though.

03/01 96.9 morning (it was 96.9 but I had a coffee and a shit and weighed again)
04/01 94.2 night (post-ride, pre-dinner)
05/01 94.5 why you getting heavier shitbrains?
08/01 93.8 morning (post coffee, post toilet destroying shit)
09/01 93.6 But I may have eaten a packet of Tim Tams to "get rid of them" and a cherry ripe... or two.
10/01 93.8
11/01 93.7 Doh. I'm going to put this down to eating a lot yesterday as I did two days gym back to back.
12/01 94.2
14/01 95.8
16/01 95.3 you said it was just 100g... pfft. It was a fun weekend but knocked my recent healty routine.
17/01 94.8 steak, salad, margarita and a cherry ripe for dinner, gym (fucking crushed it)
18/01 93.9
19/01 93.7 after colleague's leaving do, out on the piss
20/01 93.9 comedy gig tonight so more booze and associated bad food choices
23/01 92.8 1.1 off yesterday, almost certainly dehydration and nothing meaningful. fuck you, body

Monday 63.3 today 62.9 and feel like a wrung out teatowel. May be a bug or something working on me, I don't expect this to be permanent.

Yes, this is my issue. I will have a look thanks

That's a solution! Work lunch tomorrow which is great but it means I'll have a tiny breakfast and dinner...ah well.

01/01/18 - 76.1kg
20/01/18 - 74.9kg
25/01/18 - 73.9kg (took an absolute monster shit this morning and didn’t eat much yesterday so it could be nothing)

100 bethaks erry day seems to be effective at changing the muscle mass in the thighs. Bonus is more stable knees, too.

03/01 96.9 morning (it was 96.9 but I had a coffee and a shit and weighed again)
04/01 94.2 night (post-ride, pre-dinner)
05/01 94.5 why you getting heavier shitbrains?
08/01 93.8 morning (post coffee, post toilet destroying shit)
09/01 93.6 But I may have eaten a packet of Tim Tams to "get rid of them" and a cherry ripe... or two.
10/01 93.8
11/01 93.7 Doh. I'm going to put this down to eating a lot yesterday as I did two days gym back to back.
12/01 94.2
14/01 95.8
16/01 95.3 you said it was just 100g... pfft. It was a fun weekend but knocked my recent healty routine.
17/01 94.8 steak, salad, margarita and a cherry ripe for dinner, gym (fucking crushed it)
18/01 93.9
19/01 93.7 after colleague's leaving do, out on the piss
20/01 93.9 comedy gig tonight so more booze and associated bad food choices
23/01 92.8 1.1 off yesterday, almost certainly dehydration and nothing meaningful. fuck you, body
24/01 93.2 gym, no commute
25/01 94.4 gym, commute, work lunch could get interesting, BF% down 1% possible anom

62.9 > 62.7... going to eat a little more, as I dropped a lot of weight in a week. [a kg, but according to my calories it should be 18 days for a KG...so something is not right]

Feeling a bit stressed too, so pushing too hard is no good, I just end up spinning my wheels.

So I don't really know how but I've gone up to 72kg, with somewhere between 13.4 and 16.7 % BF (caliper vs scale). (distribution is upsetting part from caliper readings- almost all belly fat which is annoying as its the bit that looks bad!)

Bit annoying.

3 months of epic horrible diet now, plus more actual training and less sitting on arse- lets see what I can do before 'race' season.
A lot of weights have been happening whilst I lost the love for riding (Thanks London)
Also- Hi everyone been a while.

Any recs for scales that work with the ios health app? Is there anything simple enough that i can just stand on em and it adds it in?

Most smart scales will come with an app that links the data to iOS health kit if you want it there

Two days of moving home, ate all the things, walked/moved stuff 6 hours a day: 62.7 > 63.4.

Any links to papers about effect of weight loss on VO[sub]2[/sub]max? It's strongly linked to muscle mass, so with lots of fat to lose it will be a free win in terms of VO2max increase, but muscle mass will decrease as fat decreases as there's less bulk to move around. Someone must have done some research on it.

(My Garmin is reporting a VO2max of 40 at the moment at 95kg, which I'm taking with a big pinch of salt because there's no way I'm doing a 24:00 5k at this weight, and I'm aiming to get down to under 76kg. 40*95/76 = 50 but I know it's not as simple as that and would like to read up on some papers if there are any.)

Garmin VO2s and predicted race times are just a nonsense to be honest. Not worth basing anything on.

03/01 96.9 morning (it was 96.9 but I had a coffee and a shit and weighed again)
04/01 94.2 night (post-ride, pre-dinner)
05/01 94.5 why you getting heavier shitbrains?
08/01 93.8 morning (post coffee, post toilet destroying shit)
09/01 93.6 But I may have eaten a packet of Tim Tams to "get rid of them" and a cherry ripe... or two.
10/01 93.8
11/01 93.7 Doh. I'm going to put this down to eating a lot yesterday as I did two days gym back to back.
12/01 94.2
14/01 95.8
16/01 95.3 you said it was just 100g... pfft. It was a fun weekend but knocked my recent healty routine.
17/01 94.8 steak, salad, margarita and a cherry ripe for dinner, gym (fucking crushed it)
18/01 93.9
19/01 93.7 after colleague's leaving do, out on the piss
20/01 93.9 comedy gig tonight so more booze and associated bad food choices
23/01 92.8 1.1 off yesterday, almost certainly dehydration and nothing meaningful. fuck you, body
24/01 93.2 gym, no commute
25/01 94.4 gym, commute, work lunch could get interesting, BF% down 1% possible anom
29/01 93.6 100mi yesterday, still bit dehydrated, recovery focus on kebab and ice cream not fluid

https://www.ncbi.nlm.nih.gov/pubmed/10918530/

http://ijssjournal.com/fulltext/paper-11012016111036.pdf

They've been vaguely accurate if I take away 2 from the VO2max score that the Garmin is predicting and then look up that figure in the VDOT tables (or 3 or 4 for the longer runs, see below). That seems to be the suggestion on the Garmin Forums too. So if you do a parkrun as fast as you think you can it merrily tells you your predicted time is a couple of minutes faster.

If you're overweight then keeping up with the figures on the VDOT table is nigh on impossible as the distances get longer. I was running parkrun in 24:24 but there was no way I could do a 1h53 half (best at that time was 2h06, sure I could have pushed harder on that half but not 1min/mile faster!). As the weight dropped off (and fitness improved) my times for the longer runs were dropping faster than the improvements on the shorter runs, I guess that at some magic weight I'd fit the VDOT curves exactly (and that's probably 60kg for me, which I will never ever see).

Most of the time the Garmin's figures are way out because it has an inflated sense of ones HR[sub]max[/sub]. I track my 5-a-side via a 'Run' on my Garmin and my HR can easily get above 200bpm during a game, never seen it that high even sprinting near the end of a parkrun. It must just think I'm being lazy when I go out for a steady/fast run if it's using the info from the former to predict the latter.

The algorithms in the Forerunner 935 seem a bit better (compared to my 920xt), at least it's also basing its predictions on its guess at LTHR (which seems to be relatively accurate).

Anyway, it's mostly useless whilst I'm still lardy. I'll pay some proper attention to it when I'm under 80kg.

Might look out for some cheap (ha!) Garmin scales as I keep forgetting to update GC with daily weights.