Weight / Fat loss

I should do more swimming (uh-oh, more cardio...), but it's just so much easier to fit in a run instead.

If you want to do some fairly intense exercise without overdoing it on the cardio or going to the gym, get thee to a climbing wall.

09/11/2017 – Weight: 66.7kg.
02/01/2018 - Weight: 69.9kg.
12/01/2018 - Weight: 66.7kg.
31/01/2018 - Weight: 64.8kg.

Started using TrainerRoad this month, haven't had much to drink and have been living off rice, chicken and fruit and vegetables. Primary concern in the past fortnight has to be to get my blood pressure down, so have been monitoring that and consciously reducing caffeine and salt intake. Lowest it's been was this morning (122/69), so need to keep doing what I'm doing. New weight target is the lowest I ever want to go - 63.5kg/10st - which at 5'8" is almost right on a BMI of 21. I feel that will get rid of the little bit of visible flab that's left, but interesting to see what happens after that, and where I'll maintain at as the training gradually intensifies.

1/1 - 78.5kg
31/1 - 79kg

Not in the right direction, but could have been worse.
At almost 80kg and 170cm I'm definitely into visibily 'chubby' territory, which in itself is some motivation.

Really struggling to find motivation to cycle to work given I now have a free travel card. Considered joining gym 1 minute walk from flat but still don't think I'll make the effort to go.

Targeting 70kg by may 1st. which seems a reasonable goal.

No gym - look for Mark Lauren - Bodyweight. Either Book or app - both are good. There are other apps -30 day push up, 30 day squat and 30 day ab challenge. I did all three in the 30 days. Brilliant start to fitness. You can then move on to other regimes - weights, bodyweight exercises etc.
You have to start somewhere. Someone said - you are better doing something, rather than nothing. They were right.

but cycling is also free ;)

I’d echo what @Well_is_it it says - kettle bell, resistance bands, medicine ball, some cones and a mat. Head down to the garden/park and put together some routines. 30-40 minutes of really intense exercise. Do that’s as many times a week as you can.

Not the way you do it. #buyer

had a bit of a bad weekend, too much bread, a few glasses of wine, and generally too much food, meant my Tuesday morning weigh in was a bit heavier than the week before, which then meant I was tempted by cakes in the office in the most pointless/self destructive bit of sulking ever yesterday!

otherwise making good progress and noticing the effects both in body shape and ability to run, as last nights 800m reps were all faster than the same session with less reps 3 weeks ago.

work travel starts again next week, but hopefully willpower will return, especially as the bitch who sits behinds me at work said that I seem to be getting chubby at the moment....

@mashton I have been doing:

8 reps of 30s with a 10s rest for 4 sets. 2 mins between sets. That takes 27 mins. you can apply lots to it but I have been doing.

kettlebell swing > press > goblet squat > slam ball slam > kettlebell swing > press > goblet squat > slam ball slam

simple example of body weight could be:

press up > Squat > burpee > lunge > press up > Squat > burpee > lunge

Good couple of pages, esp long post by hippy. Am dreading weigh in tomorrow after a week away from my bike and the scales, am fairly sure I've achieved nothing in January.

Changing eating habits/exercise is also an achievement, no?

I know i didn't lose fat this week, moving home and needed maintenance calories to recover from a weekend of lugging shit.

But I DID get lots of exercise cos of it ;)

Since I couldn't get into the gym I did another sub-threshold 2x20 tonight.

drinks nothing, weighs in

Nope, still fat.

Shit

Does it matter if FTP is still going Northwards?

Not really. Kinda. I wanted to be lighter this year, not, as most people assume to climb faster, but to see if less body weight reduces the crippling undercarriage destruction I inflict upon myself during ultra races. If I don't lose any weight it won't be the end of the world but it'll be a bit annoying having wasted time doing MFP shit.

TDEE - 25% like BMR - whatever, also puts me way over my current calorie allowance. Maybe if I eat more, I'll get skinny... uh huh...

There needs to be more studies on this eat more get skinny mantra
Works until the exercise tales off, either volume or intensity then body goes into fat storing mode and wont fuggin let go of it.

No disaster. Am prone to a @Sainsburys_Ed style sulky meltdown when things aren't as hoped on the scales in the morning, so that's a relief.

Nice!

76kg dead this morning so 3.5kg lost in January. And I didn’t even have to heat by waiting till after my Bike session to hit that weight, would have been 75.3 though if I had!

Back from 63.5 to 62.7 as all the moving home extra food glycogen is used up.

So that's a 800 gram, or roughly 200 gram carbs stored, weight loss.

Now the fat loss can begin again :)

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
30/01 93.4
31/01 93.2 down ~2%bf
01/02 92.3 into the 92s after two nights on turbo, no gym, will disappear with boozin next days

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
30/01 93.4
31/01 93.2 down ~2%bf
01/02 92.3 into the 92s after two nights on turbo, no gym, will disappear with boozin next days
02/02 92.1 grump, thrown bag punched door before I'd even left flat. creates anger manglement thread

The door should just stop pissing you off, no anger management needed :p

I want an internal sliding door but I don't want to rip a wall down to get it. Now thinking about removing the door from the hinges and stashing it somewhere.