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1/1/23 - 72.2 kg [BMI = 26.50 = moderately overweight]
15/1/23 - 71 kg
23/1/23 - 70.2 kg [BMI = 25.7 = less moderately overweight]
02/03/23 - 70.3 kg (purely down to me hitting the gym more regularly. Ahah...)Easter chocolates bought and stashed away in a secret location (so secret that I might even forget about them). Those choc orange hot X buns are this month's devilish temptation though... why is it so hard? LOL
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It shows daily weight measurements, with a trend line fitted using a polynomial regression.
The dotted orange lines show upper & lower 95% confidence bounds for the current week (where I can reasonably expect my weight to fall in the next week or so, all things remaining equal), and the dotted blue lines show where that range was last week.
It can be useful for spotting when my weight loss is slowing down:
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So graph. Much Excel.
(I'm just jealous.)
First "big day" today, all relatively gentle activities individually but cumulatively I'll be feeling it in the legs tomorrow:
- 30 min Zwift session (Back to Fitness : Basics)
- Almost straight into a 3k treadmill run - steady pace and lack of cooling made it particularly uncomfortable
- Cooling shower and then to the pool for 8 x 100m of pull (~1:50/100m pace)
15 mins of utility cycling later and then 40min of competitive 5-a-side tonight, although I think we have the luxury of a sub.
Beginning at 102kg, weekly weigh day is tomorrow, hoping for a steady 0.5kg/week loss all the way down to 76kg.
- 30 min Zwift session (Back to Fitness : Basics)
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What are you looking to achieve - is it weight loss / recomp / maintenance?
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(27 Dec - 93.0 post-Christmas bloat)
2 Jan - 91.6
9 Jan - 89.5
16 Jan - 89.4
21 Jan - 87.7
27 Jan - 87.6
6 Feb - 86.7
13 Feb - 86.4
20 Feb - 85.6
27 Feb - 84.5
6 Mar - 84.5
13 Mar - 83.3Target 80
Missed a couple of weigh-ins this week, but still swinging around a lot. No doubt because I have had a couple of days of overeating, with portion sizing just not happening.
I'm not ready of the hair shirt just yet, but it's a reminder to keep an eye on what I'm putting on my plate, as I will finish it regardless. It's not as if I am overly hungry, either, if I have a well portioned meal.
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1/1/23 - 77.5kg
8/1/23 - 76.5kg
15/1/23 - 75.8kg
22/1/23 - 76kg
29/1/23 - 75.5kg
5/2/23 - 75.3kg
12/2/23 - 75.3kg
26/2/23 - 75kg
5/3/23 - 75kg
12/3/23 - 75kgThat's pretty much maintenance since the end of Jan - ideally I'd be down at 74kg but I'm not too bothered. I could probably reign things in and start to drop again but with work and renovation + exercise I'm fine to let that one be for now. Run 60km per week as an average so far this year and running fast than I have before, so for now all good! :)
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(27 Dec - 93.0 post-Christmas bloat)
2 Jan - 91.6
9 Jan - 89.5
16 Jan - 89.4
21 Jan - 87.7
27 Jan - 87.6
6 Feb - 86.7
13 Feb - 86.4
20 Feb - 85.6
27 Feb - 84.5
6 Mar - 84.5
13 Mar - 83.3
20 Mar - 82.7Target 80
This morning's weight in is definitely an anomaly - a two hour run yesterday left me dehydrated, and I was probably still dehydrated this morning.
Weigh-ins have otherwise been pretty steady, at around the mid-83s. I just need to avoid falling into a trap of exercising away the calories, rather than feeding the exercise.
Fuck it though - a win is a win, and hitting 10kg below my Christmas peak weight feel good, and I've dropped a belt notch.
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16/1/23 - 80.6kg 21.7% BF. Trend - 0
24/1/23 - 79.9kg 21.4% BF. Trend - 0.7
31/1/23 - 79.6kg 20.3% BF. Trend - 1.0
07/2/23 - 79.6kg 20.2% BF. Trend - 1.0
14/2/23 - 78.6kg 19.5% BF. Trend - 2.0
20/2/23 - 78.1kg 20.1% BF. Trend - 2.5
28/2/23 - 77.8kg 19.1% BF. Trend -2.8
06/3/23 - 76.7kg 18.7%BF. Trend - 3.9
15/3/23 - 76.6kg 18.8% BF. Trend - 4.0
22/3/23 - 75.8kg 18.6% BF. Trend - 4.8Two weeks updated at once, stalled last week but back to trending down again. I can now take off my trousers without undoing the button.
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81.1kg > 79.1kg > 78.9kg > 77.9kg > 78.9kg > 79.8kg > 78.9kg > 3 week gap > 77kg
Had been basically maintaining weight whilst trying to lose it, clearly something wasn’t working, so decided to make a change. Have now put in a hard stop to eating after 7:30pm (well, semi-hard (phnar) I guess as I will eat after 7:30 if I’m socialising, but that is almost never), and it seems to be yielding results. Has cut out all the late night snacking that was undermining all my better daytime efforts. That and getting back out on the bike, having set the turbo up properly in the garage, having a bit more mojo with the uptick in spring-like weather.
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(27 Dec - 93.0 post-Christmas bloat)
2 Jan - 91.6
9 Jan - 89.5
16 Jan - 89.4
21 Jan - 87.7
27 Jan - 87.6
6 Feb - 86.7
13 Feb - 86.4
20 Feb - 85.6
27 Feb - 84.5
6 Mar - 84.5
13 Mar - 83.3
20 Mar - 82.7
27 Mar - 83.0Target 80
My partner works for a chocolate company. It's not disastrous, but it's no making this easy.
It feels like the last 3kg down to 80kg is going to be a challenge.
I've toyed with the idea of a self-imposed hell week, just to kick start the final stretch, but that kind of goes against the grain of what I've been trying to achieve so far, viz. not doing anything drastically different now, compared with when I intend to switch to maintenance mode.
More of the same it is, then, just slower.
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Big weekend and the scales claim the losses from the last 4 weeks hard work have been gained, but I'm guessing that's mostly hydration levels. We'll see come Wednesday morning when I'm in my usual semi-dehydrated state.
DST means my weekly on-call hours shift slightly. I now finish at 4pm when I'm doing it (once every three weeks) instead of 3pm. Annoying as the local pool used to have quiet lanes 9am to 3.45pm and so sneaking in a 30 minute swim was easy. (I can just get a colleague to cover for an hour, but it's disruptive for them and annoying to do 3 times each week I'm on call.)
Also planned a nice 5k run down along the river (past the detritus of yesterday's boat race) and back into town ending at the local Royal Mail Delivery Office to collect a parcel. Utility running. Arrived 8 minutes after it had shut for the day. Arse. Guess I'll have to do the same thing tomorrow.
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more of same and slower should be fine, if it then flips into maintenance and you get your groove there then great!
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16/1/23 - 80.6kg 21.7% BF. Trend - 0
24/1/23 - 79.9kg 21.4% BF. Trend - 0.7
31/1/23 - 79.6kg 20.3% BF. Trend - 1.0
07/2/23 - 79.6kg 20.2% BF. Trend - 1.0
14/2/23 - 78.6kg 19.5% BF. Trend - 2.0
20/2/23 - 78.1kg 20.1% BF. Trend - 2.5
28/2/23 - 77.8kg 19.1% BF. Trend -2.8
06/3/23 - 76.7kg 18.7%BF. Trend - 3.9
15/3/23 - 76.6kg 18.8% BF. Trend - 4.0
22/3/23 - 75.8kg 18.6% BF. Trend - 4.8
28/3/23 - 76.2kg 17.8% BF. Trend -4.4Small increase this week, prob not being as strict with diet and a busy work week, but BF is still trending down at least.
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2023-02-22: 102.0 kg (lardiest ever)
2023-03-01: 101.15 kg
2023-03-08: 100.65 kg
2023-03-15: 100.6 kg
2023-03-22: 99.85 kg
2023-03-29: 99.05 kgGoal is 76kg by 28th Feb 2024 (~0.5kg/week). Ideally I'll track a bit more than 0.5kg/week as the running distances pick up but we'll see.
Four weeks into the new regime and things seem to be sticking. Typical week:
- Running improving (now up to 3 x 5k runs per week, will extend one run up to 10k over the next 5 weeks) - each run is getting less grim
- Swimming ~3k a week - Swim Serpentine 2 mile event in September
- 2 or 3 x 35-45min Zwift/Spin sessions a week - Ride 100 at end of May
- 1h40 5-a-side a week
- https://hundredpushups.com/ programme
- https://sawback.com/blog/leg-blasters/ (albeit at half the rate of that programme as I'm fat/heavy right now)
Next goals:
- 95kg (~June 2023) I'll start swimming specific weights (https://www.youtube.com/watch?v=KVducZVjCn0
came recommended) - 90kg (~Aug 2023) I'll start running intervals (they're no fun when I'm too heavy)
- 85kg (~Oct 2023) Add in a couple of general weights/conditioning/stretching sessions a week (not going for bulk!)
- 80kg (~Jan 2024) Start to enter running events as I promised I wouldn't enter anything until my weight was 7x kg
Last time I was 76kg (my target) was 2009 when I rode London-Edinburgh-London and just before MiniGB was born. Since then I've gone up to 95kg, down to 83kg (marathon), up to 95kg, down to 86kg (marathon), up/down/etc. This time I want to get down to ~76kg and then keep it under 80kg.
- Running improving (now up to 3 x 5k runs per week, will extend one run up to 10k over the next 5 weeks) - each run is getting less grim
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Weight loss accountability/support 2024 edition
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Start: 120.0kg
27/02: 117.7kg
06/03: 118.6kg
Considering the amount of booze I've had this week I'm ok with that