Weight / Fat loss

All the extra exercise seems to be paying off, I'm feeling back up to strength with climbing too.

I went for bloods last week as the doctors were concerned I'm getting dizzy and finding it hard to focus.

I'm hoping it's related to diet or I'm deficient in something. But it's made me question think a lot about my diet.

31/12/19: 96.15
7/1/19: 94.1
14/1/19: 94.65
21/1/19: 94.2
28/1/19: 93.2
6/2/19: 92.6
13/2/19: 91.55

Slightly behind schedule (plan is 91kg today and 1kg per week). Away next week (and back on the beer) but hopefully the high altitude interval training (skiing) will work its magic.

Night shifts have taken their usual toll on my diet/ health/ training.
Am now super heavy. (70kg).
BF is 14% apparently though

Had a dexa test.
I am 61 and bone loss, muscle loss worry me. I know I am way overweight and wanted to establish a baseline.
The machine generates an image of my skeleton, excellent, no osteoporosis. Muscle mass was excellent.
Fat though...you don't see it with your eyes but the scanner sees it. And prints it out in bright colour. I am going to need a lot of work on that. It shows visceral fat, and fat crowding my lungs and heart. I hope reducing that will make my cardio better.
The dexa scanner is an amazing machine. It calculated my weight to within a tenth of a pound compared to my scales at home.

Was this private or NHS? If it was private do you mind me asking how much it cost?

I live in Canada. I paid $200 for two scans. Private health plan at work pays a portion.
I will get the second scan in a few months and compare the two should show if my diet is working.
Frankly depressing how much fat it showed. Outward appearance is quite misleading.

Managed to lose 8lbs. since November.
Mostly through going to circuits classes and 1-2 sprin/RPM each week.
Used a PT for motivation purposes (4 sesh only). And heeding his advice re increasing sleep time and keeping sugar down.
All that seems to work (for me).
Currently at 11 st. exactly, which was my target.
Next target is to reduce the volume of the tyre round my waist.

Im back and trying again.

Mid 2015 I was 62kg.
When i broke my leg in 2017 i was 71kg
As of this morning im 82.2kg

By far the heaviest i've ever been, at 169cm im not carrying it well.

Aiming for 70kg over 4 months.

31/12/19: 96.15
7/1/19: 94.1
14/1/19: 94.65
21/1/19: 94.2
28/1/19: 93.2
6/2/19: 92.6
13/2/19: 91.55
27/2/19: 91.5 (not bad after a week of skiing)

Was 90.1 this morning, but that was expected after a HM training run the day before, will see if I put a bit back on tomorrow.

Get it mate, almost sub 90!

89.5 this morning, coming from 91 (110 3 years ago). Slow but hoping I've got the train going now.

Well done all fat losers!

2/1/17 116kg
2/2/18 103 kg
12/1/19 89.2kg 29.1 BMI
9/2/19 87.5kg 28.6 BMI
8/3/19 85.8kg 28.0 BMI

Slowly, slowly catchey monkey...

Subbed.

Thanks for all the tips on here. You can tell pretty clearly when I started doing 5:2. The week or so of gain was a holiday so I'm not too bothered.

Goal is to get into the 11 stone somethings, which would be the lightest I've been in about 10 years. From earlier this year being my heaviest ever.

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4 months of funemployment and no exercise have turned into tumemployment, and a good 6kg has found it's way in between my gut & my belt line.

I've never dieted before, relying on burning calories, rather than restricting calories.

It turns out that I really like my sugary fat filled foods, and they take up a big wedge of my daily(ish) calorie target.

So I'm doing 16:8 and aiming to get near the right macros (anything is better than 45% carbs, 45% fat, 10% protein, I reckon, particularly if a big proportion of those carbs are sugar).

It's good that there is nobody around in the mornings, because I am ratty as fuck, drinking fucking americanos with stevia, clock watching until midday when I can eat, all the time looking at those hot cross buns I bought last week, thinking that they're just going to go to waste.

What have i become.

There are two post-it notes on my fridge. The first says:

Eat food, not too much, mostly vegetables.

The second says:

You can't outrun your fork.

They have served me well on my weight loss journey.

^^ also My other half bought me a dexa scan last year (because data & pretty pictures), which I haven't been to yet - I'm going to book it in for next week, so that I can do a before / after comparison.

How do you guys measure your BMI? I’ve got scaled that do it but I’m concerned about their effectiveness. They’re Salter scales.

weight/height^2

using kg and meters

I’ve been doing Man V Fat 6-a-side football as a weight loss thing. It works (I’ve lost ~4kg in 10 weeks or so) but I’m baffled by the delay in weight loss vs good/bad weeks in terms of perceived food intake. Good weeks I lose (or gain!) 0.1kg, bad weeks I’ve lost up to 1.2kg...
I’m mainly doing it via limiting calorie intake and taking more opportunities to be active at work. Also attending a PT session most weeks with my pregnant wife but I doubt that’s doing much!

Could we water retention or similar. I wouldn’t worry too much - keep up the good work!
I enjoy 5 a side but, unfortunately for my team mates, I’m crap at it.

Time to start again although a lot slower and steadier than the last attempts.

Starting at ~93kg.
Aiming for 0.5kg/week loss

90kg by June 26th.
84kg by September 21st (Swim Serpentine - have to squeeze myself into my wetsuit then).
Under 80kg by mid November (have a 10k that I want a good time in).
76.2kg (12st) by Jan 1 2020.

I'm down between 4 & 5 kg on those posts up there ^^^^

Calorie counting has been a bit obsessive, although I do give myself a break if I'm away from home.

Recalculating my base calorie requirement this week has reminded me how hunger feels, and injury has made burning calories a bit tougher / less enjoyable.

At this rate, I'll be passing my target weight at the end of next week, so I'm considering targeting lower, or maintaining and focusing on gym work. Because beach.

Long story short, I’ve been a walking bundle of injury for about 6/7 months now and have piled on the fat. Am at 70ishkg! Which considering I was 66 last year and sub 10% BF is crushing.
Super fat. Super unfit. Still injured.
The road is long but starts with a crash cut for a month and a complete change in routine.
Here goes. Aim is rowing fit by September, with weight around 67kg.

Sounds a bit drastic. If you were sub 10% at 66 and now low 70s then you must still be at a reasonable %?

Would avoid anything crash like. Could it be, that at sub 10 you are more susceptible to injury and that it might be more sustainable to target a slightly higher percentage?

Depends on what the 70'ish' means!
If 72kg, fat percentage could be 18%, and more if lost some kg of muscle as well.
Which isn't really fat, but I guess would feel it, coming from sub 10%.

Also 3-4kg in a month is not too excessive or drastic, can be done pretty easily on increased exercise and reduce caloric intake.

I'm currently 69kg at around 16-17% BF after a long Spanish holiday drinking wine and eating huge quantities of Tapas. Aiming to be back down to 66kg pretty quick (3 weeks), and then lean down to 64kg slowly after 2 weeks of cycling in France.

Want to give hill climb season a go, and want to be briefly sub 63kg by September/October.