Help! I'm Fat - *** Official Exercise and Weight Thread ***

Cydkar

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Bought a Peloton a few weeks ago.

From 25-45, I stayed in pretty good shape but still a little heavy. Ran a lot from 26-30, when I completed my one and only marathon, and haven't really ran since. 30-45 I belonged to gyms and did a little of everything (Insanity, Spin classes, etc).

A couple of years ago when I had cancer, I was on a feeding tube for a couple of months and lost 30lbs. Since then I've gained the weight back plus 10.

For me, it really is all about food/beer. Even when I was training for a marathon and running 30+ miles per week, I wouldn't lose weight unless I didn't eat like a pig.

Besides the feeding tube, which I hope to never do again, IF has probably worked best for me. My best results were 20/4 with zero exercise. I have to think doing 20/4 combined with a little Peloton should produce some good results. I plan on moving that way once I get back from vacation in a few weeks.
If you are trying to lose weight on Peloton you would probably be best served to do Zone 2 riding as opposed to really hard workouts. No idea what you ARE doing, of course. Particularly if you are trying to do daily sessions. Zone 2 will get you to burn fat for the energy and still leave you ready to go again the next day.
 

Cydkar

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when it comes to obesity and health. I think many people are addicted to sugar and don't realize it. When I grocery shop at the store, it is amazing to see people at the checkout and their shopping cart at least half full of just soda.
It's so gross. I am no model dietary citizen but some people give themselves no chance.
 

BWRhasnoAC

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For me it's protein.

Trying to gain strength and get out of this calorie surplus world.

YouTube tells me it's almost impossible to lose fat without losing muscle, but if I get enough protein there's a chance.

Something like 200 grams of protein a day. That's nearly impossible
It's impossible. If you're in calorie deficit your body will eat itself, including the muscle.
 
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FriendlySpartan

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It's impossible. If you're in calorie deficit your body will eat itself, including the muscle.
Well this is completely wrong and why having a little bit of knowledge on the subject can be dangerous. There are plenty of ways to go into a calorie deficit with losing zero to minimal muscle mass. It largely depends on your starting weight, your baseline of exercise and how big of a calorie deficit you go into in addition to how your diet is.
 

FriendlySpartan

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I have to pay extra for my Smuckers Natural Peanut Butter. Ingredients: "Peanuts and 1% or less of salt"

Here's the peanut butter we feed our kids:

1e69df48-1f70-4bf6-a1b6-60afb40f7fe8.ab0f9f88d3ebfe6e397707c190251311.jpeg
Yep it sucks that the hood stuff costs more but that’s because it is less shelf stable. Actual peanut butter has about 30-40 less calories per serving, less sugar and significantly less salt
 

dmclone

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If you are trying to lose weight on Peloton you would probably be best served to do Zone 2 riding as opposed to really hard workouts. No idea what you ARE doing, of course. Particularly if you are trying to do daily sessions. Zone 2 will get you to burn fat for the energy and still leave you ready to go again the next day.
Right now, I'm just doing 30-45 minute rides of medium intensity. In a few weeks, I'm going to start exploring power zones. On a side note, yesterday morning I'm doing a 45 minute Yacht Rock themed ride with a 40 something year old female instructor. Everything is pretty chill, listening to Michael Mcdonald, and about 10 minutes in she says "Just think, there is some MF'er on a Yacht somewhere right now pedaling a Peloton". Cussing doesn't bother me at all but I about fell off the bike in shock. :)

ok, I just looked at my last workout and maybe I'm overdoing it a little.

71% of the time I was in Zone 4. My strive score was 92.2. 286kj Output. Whatever all of that means,
 
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MJ29

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Right now, I'm just doing 30-45 minute rides of medium intensity. In a few weeks, I'm going to start exploring power zones. On a side note, yesterday morning I'm doing a 45 minute Yacht Rock themed ride with a 40 something year old female instructor. Everything is pretty chill, listening to Michael Mcdonald, and about 10 minutes in she says "Just think, there is some MF'er on a Yacht somewhere right now pedaling a Peloton". Cussing doesn't bother me at all but I about fell off the bike in shock. :)

Had to be Jenn Sherman. She cusses in a lot of her rides. Some people clutch their pearls at that in my Peloton groups. I guess swearing has just never been a big deal to me.
 

BWRhasnoAC

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Well this is completely wrong and why having a little bit of knowledge on the subject can be dangerous. There are plenty of ways to go into a calorie deficit with losing zero to minimal muscle mass. It largely depends on your starting weight, your baseline of exercise and how big of a calorie deficit you go into in addition to how your diet is.
I've been trying for a while. I even tried the carnivore diet, which is only protein and was still losing muscle mass. My body builder friend agreed he can't cut fat without losing muscle, so he cycles cuts and bulks and hopefully over time you come out ahead. Maybe it's possible with a doctor's knowledge and ability to measure accurately but that's not realistic for 95% of society.
 

dmclone

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Had to be Jenn Sherman. She cusses in a lot of her rides. Some people clutch their pearls at that in my Peloton groups. I guess swearing has just never been a big deal to me.
Yep, she is the one. It didn't bother me, just a little shocked when it happened on a Sunday morning chill ride. I expected it more when I did the DMX ride.
 
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FriendlySpartan

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I've been trying for a while. I even tried the carnivore diet, which is only protein and was still losing muscle mass. My body builder friend agreed he can't cut fat without losing muscle, so he cycles cuts and bulks and hopefully over time you come out ahead. Maybe it's possible with a doctor's knowledge and ability to measure accurately but that's not realistic for 95% of society.
Let me ask you one simple question: how did you know how much muscle mass you were losing? I’m guessing it was just looking in a mirror but if you were doing a more comprehensive method I would be interested.

Body builders are the worst to ask because their knowledge base solely comes from word of mouth 99% of the time and their goals won’t be the same as the majority of the population. Most body builders go through a cycle of bulking and cutting. This works well when done correctly but is rarely sustainable long term.
 
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ScottyP

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As I've gone on my recent health journey, I've realized that I was really bad with snacks. I got together with family with my in-laws for New Year's eve. I allowed myself to have some snacks before we had a meal (cheese and crackers, chips and queso, and a couple cupcakes). When I totaled up the calories the next day, I consumed over 3200 calories in just that afternoon. Just cutting out the sweets and snacks itself was a big reason for a reduction in my calories. I can eat a big and full meals (2-3 per day) and still be within my caloric needs. The protein in my meals helps reduce urge to snack between meals.
 

BWRhasnoAC

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Let me ask you one simple question: how did you know how much muscle mass you were losing? I’m guessing it was just looking in a mirror but if you were doing a more comprehensive method I would be interested.

Body builders are the worst to ask because their knowledge base solely comes from word of mouth 99% of the time and their goals won’t be the same as the majority of the population. Most body builders go through a cycle of bulking and cutting. This works well when done correctly but is rarely sustainable long term.
Used a scale that does body impedance measures daily. Eating around 2500 calories a day doing HIIT workouts 4 days a week.

I have a physical job though, so it's possible I need more calories but when you use the formulas online it's right about where I should be for my target weight. I'm naturally muscular too, so I wouldn't expect to lose muscle cause it's fairly easy for me to put on.

Very frustrating to see weight loss but your BMI not changing much because you're losing muscle with the fat.
 

ScottyP

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Let me ask you one simple question: how did you know how much muscle mass you were losing? I’m guessing it was just looking in a mirror but if you were doing a more comprehensive method I would be interested.

Body builders are the worst to ask because their knowledge base solely comes from word of mouth 99% of the time and their goals won’t be the same as the majority of the population. Most body builders go through a cycle of bulking and cutting. This works well when done correctly but is rarely sustainable long term.
I've lost 35 pounds over the last few months, but I don't think I've lost a ton of muscle. I've noticed gains in my strength because I can lift heavier weight and it has gotten easier.
 

CloniesForLife

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I've been trying for a while. I even tried the carnivore diet, which is only protein and was still losing muscle mass. My body builder friend agreed he can't cut fat without losing muscle, so he cycles cuts and bulks and hopefully over time you come out ahead. Maybe it's possible with a doctor's knowledge and ability to measure accurately but that's not realistic for 95% of society.
Kind of a tough question and I'm definitely not an expert. A bodybuilder is probably already pretty lean and is experienced enough in lifting that they don't get the "new weightlifting gainzzz" but they could certainly lose weight without losing muscle mass it depends on a lot of factors though. Most bodybuilders do cut and bulk cycles because it is probably the "fastest" way to put on muscle but a very slight calorie deficit could lead to weight loss without muscle decrease.

If someone is overweight and/or new to lifting they could definitely drop weight while putting on muscle .
 
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FriendlySpartan

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Used a scale that does body impedance measures daily. Eating around 2500 calories a day doing HIIT workouts 4 days a week.

I have a physical job though, so it's possible I need more calories but when you use the formulas online it's right about where I should be for my target weight. I'm naturally muscular too, so I wouldn't expect to lose muscle cause it's fairly easy for me to put on.

Very frustrating to see weight loss but your BMI not changing much because you're losing muscle with the fat.
So just gonna clear a couple things up here that I think you mistyped but just want to be sure. In your last paragraph your bmi has no bearing on fat/muscle it’s a simple equation going off your weight and height. So that would only change with overall weight not any different distribution of muscle/fat. It’s why on the bmi scale someone like Chris helmsworth is obese.

The other thing is those bio electrical impedance scales simply do not work. If you don’t believe me go ahead and google but they are extremely inaccurate and are not a good measurement of body fat%.

Obtaining your actual body fat percentage is way more difficult or expensive. Either through caliper testing (still has user error) or though something like a bod pod that measures very accurately.
 

FriendlySpartan

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I've lost 35 pounds over the last few months, but I don't think I've lost a ton of muscle. I've noticed gains in my strength because I can lift heavier weight and it has gotten easier.
That’s the point, most people that talk about “muscle loss” don’t know their amount, or their BF% to compare. They just look in the mirror and go off that which needless to say isn’t accurate. You do lose muscle if you’re going on some extreme short term cut but since this is a weight loss thread I’m assuming most people want to lose weight by making lifestyle changes they can stick with. If you’re doing it almost any other way it won’t hold.
 

KnappShack

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That’s the point, most people that talk about “muscle loss” don’t know their amount, or their BF% to compare. They just look in the mirror and go off that which needless to say isn’t accurate. You do lose muscle if you’re going on some extreme short term cut but since this is a weight loss thread I’m assuming most people want to lose weight by making lifestyle changes they can stick with. If you’re doing it almost any other way it won’t hold.

Something too is the content out there. A lot of it seems focused on the real hard-core hypertrophy athletes.

Do they have different challenges given how they are advanced and well trained? I'd guess so.

A ham and egger like me who knows what the inside of a weight room looks like, but isn't competing....maybe I have a better chance to fight fat and sarcopenia at the same time.
 
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CascadeClone

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They are expected to come down dramatically and will continue to decrease over time. Especially once they get officially approved for some of their expected benefits

Is it paranoid to say I am just waiting for the downside on these? Like, in 2035 they discover these drugs cause your pancreas to explode or eyebrow cancer or something.
 

BWRhasnoAC

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So just gonna clear a couple things up here that I think you mistyped but just want to be sure. In your last paragraph your bmi has no bearing on fat/muscle it’s a simple equation going off your weight and height. So that would only change with overall weight not any different distribution of muscle/fat. It’s why on the bmi scale someone like Chris helmsworth is obese.

The other thing is those bio electrical impedance scales simply do not work. If you don’t believe me go ahead and google but they are extremely inaccurate and are not a good measurement of body fat%.

Obtaining your actual body fat percentage is way more difficult or expensive. Either through caliper testing (still has user error) or though something like a bod pod that measures very accurately.
So you're saying that there's so much variance that even a daily measure over months wouldn't detect changes in composition? That seems highly unlikely. Even if your base line isn't accurate, using that same baseline and being consistent should show some compositional accuracy. Better than just looking in the mirror as you originally alluded to myself having done.

The scale I have gives protein levels, water levels, fat percentage for both types of fat. Had good ratings online. I'm not saying it's the Bible but it should show changes if used consistently.