Weight loss accountability/support 2022 edition

Yeah I've ordered some from Amazon, see whats what.

These are my secret weapons (not vegan). Rowntree fruit pastel lollies are good too at 58cal.

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To get rid of a sugar craving?
For me it would awake the sugar monster.

I can put an entire box of the away without blinking.

Yeah pretty much. One after dinner and I tend not to crave anything after.

I'm around 115kg (3 holiday weeks of yolo eating in the USA may have increased that....) and looking to get to 105kg, while ideally increasing, or at least maintaining my lifting numbers. I'd like to do this alongside increasing my cycling fitness as I used to be vaguely competent on the bike (some 30kg ago) and have barely ridden past couple years.

Am considering getting a 1-1 nutrition coach but it's kind of spendy, wondering if that will help with accountability though.

I’ve used sugar free jelly pots for a similar effect.

https://www.rawfoodshop.se/shirataki-fettucini-200g/R.NUD.200.074.E.html?gclid=Cj0KCQiAw9qOBhC-ARIsAG-rdn5K6Mzo7d88yPIsxuoitvquoDKz55ooIiYN8U31Q9qeFwwXRi9B0R4aAjNLEALw_wcB here you go

Thanks 🙏

Accountability is a killer and so needed. So a good investment.

Ive tried accountability buddying few times with family and friends - but you both have to be tuned in to the same level of engagement or one of you feels like you are basically rubbing the other persons struggles in their face.

Great thread!

Height: 1.83m
Weight: 83.1kg
Target: 75kg

I have a 3.5yr toddler and newborn so incredibly time-poor in general, and paired with a desk-based job/general sedentary lifestyle has meant that I am a fair bit softer than I want to be.

Long cycles/club runs haven't been on the cards since our first was born and instead, I go through bouts of getting very into turboing/Zwift but it is hard to keep motivation up. I did drop to 77kg last summer from an intense period of turboing without too much change to my diet and looked a lot trimmer for it but haven't been on since.

Managed to crick my neck over Christmas from the position I was holding our newborn in our bed, and realised that I need to up general fitness and body composition. As vain as it sounds, looking trim/better in my clothes is a close 2nd motivation.

I have joined a gym very close to my house, and planning to focus on a rowing machine ERG for a more all-body workout whilst building back/shoulder strength. Hopeful improvements to my core are well needed, and leg strength will help when I am back on the turbo/cycling IRL I think/hope. I don't want to 'bulk up' but instead build strength and tone up whilst losing fat. Currently following this plan and enjoying it immensely.

The sugar free stuff just doesn’t do the trick for me. The good thing for me with the twisters is that they have about as much sugar in them as a Jaffa Cake (6g) but take 100 times longer to eat.

Sugar free jelly can get to fuck, it’s an actual chore eating the stuff.

Any tips on how to optimise recovery while still running a significant calorie deficit? Run today was hard after 48 hours rest.

Post ride/run nutrition and fluids and lots of sleep.

I’d go for a snack that’s less than half of the calories spent during the exercise, just so it feels like you haven’t gone backwards.

Thanks

If I had to dish out advice based on what books I’ve read recently, all three of them have said protein shakes as soon as you’ve finished the ride. Within the ‘magic hour’. Other pretty clever advice for the amateur from an earlier book, is to carry extra food and eat it in the last mile of your ride. The logic being it’s a cool-down period and you really do need to eat something at the end of a ride, so why not save some time and start your calorie recovery while your still riding.

It's 8.30pm, and I'm 450 calories off my daily target, and it's been a workout day.

I feel hungry, but not unmanageably so.

Treat myself with something, or bank the difference and have it for breakfast tomorrow?

Today's ROTD

per serving

• 100g New Potatoes
  
• 75g Shiitake
  
• 200g Asparagus
  
• 200g Salmon fillet
  
• 15ml Mirin
  
• 15ml Tamari
  
• 15 g Red Miso
  
  

marinade salmon in miso, soy & mirin
fry off mushrooms (no oil need)
place fish on mushroom in oven at 180 for 10 - 13 minutes

630 calories
Fat 29g
Carbohydrate 30g
Protein 55g

Also smashed a load of popcorn earlier - big covered bowl of kernels in the microwave, salt & pepper, 80kcal for a big bowlful.

Protein shake straight after (I have mine with water/almond milk/coconut water). Add half a frozen banana in feeling bouji. Or some oats if you feel a little hungry.

Also drink plenty of water and get a good nights sleep - seems obvious but there we go.

If you’re exercising fasted and not used to it then eating enough beforehand.

I also always have a box of protein bars (I like the phd or barbells ones) and some Nocco. If I’m feeling tired I’ll have a nocco before the run/gym or I can have the protein bar with a cup of tea to satisfy an urge for something sweet. Having the right stuff makes it harder for excuses

I did have a slice of toasted panettone and sausage roll today #proathlete

Consume protein within 15 mins of stopping. Protein shakes 🤢 work and stave off the urge to binge eat later in the day

Protein shakes don’t have to be horrid, some are pretty tasty to drink.

Weighed in a day early and down 2.1kg. Expect at least half of that was festive treats/finishing off beers before the 1st.

Breakfast has been oats or crumpets with a veneer of fake cheese. Tofu scramble for lunch and then normal evening meal (with a little more thought given to condiments and such). Calculating calories in home made pesto was a little depressing and my PB consumption has dropped right off. Have mostly been snacking on carrots, apples and celery rather than sandwiches and fake sausage rolls.

Hail, then heavy rain and a slow puncture put a stop to my first fake commute. At least I got out for a couple of 3h rides before going back to work. Will try again next week!

78.2kg this morning, down from 80.8kg on the 01/01/22. Progress will be slower from here on in.

Both myself and my wife are on the plan.
This week it’s been 3 sessions (30m x 2 and 45m) of Les Mills Bodycombat, a 20m push-up session and a 35m punch bag session. About 1800kcals burnt through exercise.

Next week, activity will go up quite a bit, 8 hours of Taekwondo and Muay Thai, and another hour or two of workouts.

But first, cheat day today!