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

[clonechemist]

Back for another monthly update:

Again, all good on eating behavior and exercise goals. I managed OK through a 3 day vacation at a resort with a really good buffet (thankfully they had great meat and produce options), and a work deadline in early February - for the deadline, I had several nights where I overdid it a bit on granola bars to fuel writing at night, but it could be a lot worse.

For sleep, I've been slipping back a bit into later bedtimes - not terrible, but I know I feel much better with 8+ hours of sleep, vs the 6-7 that I've been drifting back towards.

I've also noticed some lingering soreness issues; I've fallen into a regular schedule of hard cardio on Thursday and Sunday, and a heavy lifting session on Saturday. I've noticed some slight lingering aches/pains that feel like more than just muscle soreness after lifting, so I need to continue to monitor that, and maybe lay off just a bit on heavy squatting. There's nothing worse for me than skipping workouts due a slight tweak in the knee or back. I love squatting 'heavy' and hate to limit it, but doing that in between hard cardio efforts has always been a challenge for me. Also, I'm not getting any younger, so maybe this is just what 40 feels like?

Weight this morning was 254. So still right on track there. It's a bit humbling as well, because this is roughly the point where I stumbled last year (I cut from ~270 to 257 over a few months, then got off track with a vacation and kids starting back to school). Aside from that brief period last year, I've been steadily gaining weight since 2020. I really want to find habits and routines that will stick with my current life situation.

This next month looks relatively low stress in terms of work and routines, so I aim to stay on this steady track. Hopefully it will start to warm up enough to get some outside runs/bike rides in.

Sending good vibes to everyone else in the struggle.

A litte late on the monthly update, but here go:

Weight this morning was 253.

No question the weight loss has slowed down, and I slipped with eating habits over the last two weeks, but I weighed 251 several mornings in mid-March, so I think progress is there and I just need to re-commit to solid eating habits. I'm still feeling fine with my established breakfast/lunch routine, but no question I've been feeling the desire to binge more late at night.

On the positive side: I've seen fitness gains in all my workout formats. Cycling, I haven't tested but my 20 minute power output seems to be approaching 290 watts, which is a pretty pure measure of aerobic fitness; running, I've completed some 30 minute treadmill runs at 7.6mph (just under 8 min/mile); when I run at 270lbs, anything above 7.0 is a real challenge. Some of the increased run speed will reflect the weight loss, but the cycling output suggests my aerobic fitness is increasing too. Last two weeks have not been outstanding for running/cycling, but I'm still optimistic that the warming weather will make it easier for me to do more outside, which is always great

On the lifting side, my bench progress has been unexpectedly fast. Recently managed 2x 205, which is pretty good for me historically. On the squats, I've officially given up on squatting 'heavy' for the sake of my knees. Still squatting and just focusing on slightly higher reps (working sets of 6)

I won't lie, the loss of progress due to some poor eating days and 1 or 2 missed workouts in the last 2 weeks has been depressing. But I know that letting everything unwind is not the solution.

 

[RagingCloner]

A litte late on the monthly update, but here go:

Weight this morning was 253.

No question the weight loss has slowed down, and I slipped with eating habits over the last two weeks, but I weighed 251 several mornings in mid-March, so I think progress is there and I just need to re-commit to solid eating habits. I'm still feeling fine with my established breakfast/lunch routine, but no question I've been feeling the desire to binge more late at night.

On the positive side: I've seen fitness gains in all my workout formats. Cycling, I haven't tested but my 20 minute power output seems to be approaching 290 watts, which is a pretty pure measure of aerobic fitness; running, I've completed some 30 minute treadmill runs at 7.6mph (just under 8 min/mile); when I run at 270lbs, anything above 7.0 is a real challenge. Some of the increased run speed will reflect the weight loss, but the cycling output suggests my aerobic fitness is increasing too. Last two weeks have not been outstanding for running/cycling, but I'm still optimistic that the warming weather will make it easier for me to do more outside, which is always great

On the lifting side, my bench progress has been unexpectedly fast. Recently managed 2x 205, which is pretty good for me historically. On the squats, I've officially given up on squatting 'heavy' for the sake of my knees. Still squatting and just focusing on slightly higher reps (working sets of 6)

I won't lie, the loss of progress due to some poor eating days and 1 or 2 missed workouts in the last 2 weeks has been depressing. But I know that letting everything unwind is not the solution.

Well done!

As far as your eating, how much of a deficit are you currently in?

 

[clonechemist]

Well done!

As far as your eating, how much of a deficit are you currently in?

Hard to say because I don’t track dinners very carefully, and I don’t adjust daily intake to calorie output (which is obviously much higher on the 2 days with big cardio workouts).

I’m shooting for roughly 2200-2800 calories per day. In the past, when doing longer cardio 5-6 days per week and tracking calories more closely, I could take 3000 calories per day and lose a lot of weight

Standard breakfast and lunch gives me 1200-1400, leaving around 800-1600 for evening time. I find a big challenge (not surprisingly!) is eating out. I’m good at ordering a nice salad with meat when available but some other options are more challenging.

 

[RagingCloner]

Hard to say because I don’t track dinners very carefully, and I don’t adjust daily intake to calorie output (which is obviously much higher on the 2 days with big cardio workouts).

I’m shooting for roughly 2200-2800 calories per day. In the past, when doing longer cardio 5-6 days per week and tracking calories more closely, I could take 3000 calories per day and lose a lot of weight

Standard dinner and lunch gives me 1200-1400, leaving around 800-1600 for evening time. I find a big challenge (not surprisingly!) is eating out. I’m good at ordering a nice salad with meat when available but some other options are more challenging.

If your weight loss has plateaued per se, it may be due to your caloric intake. Now, right wrong or indifferent, I also don't adjust daily intake due to workouts

I have noticed fitness gains as well, and am down an entire shirt size as well as a couple pant sizes. Over 40 pounds since the first of the year.

Ive started doing some HIIT type workouts combining running/walking and am feeling the weight come off, however, running still ******* sucks

 

[ScottyP]

I'm down to about 18% body fat, but sort of plateaued on fat loss. I switched to trying to put on more muscle and lean bulk. Coworkers brought in treats for multiple birthdays so I haven't eaten well, but I had a pr on my bench press in my workout today so not a complete loss.

someone at my fitness center turned one of the televisions to Caddyshack so multiple people were laughing out loud while getting their workouts in.

 

[NetflixAndClone]

has anyone ever tried those "healthywager" groups? Before Covid I did a few of them. Pretty much the idea is you pay a certain amount of cash into a pool of other contestants. the goal is that you need to hit a certain weightloss goal before the the event is over. If you hit your goal, you get your money back plus a share of the pool of the people that didn't hit their goal.

It really helped me lose some weight because i had a vested interest in getting my money back + plus more.

lately I've been working at getting back to my college weight from 10-years ago. Over the years I think i packed on roughly 30 pounds(going up and down over the time). i have lost around 16 pounds since making the effort to work out more and eat better. I feel like I'm plateauing a bit lately at 209 but I think I'm bound to break though the wall as long as i stick with my diet and exercise.

 

[nhclone]

has anyone ever tried those "healthywager" groups? Before Covid I did a few of them. Pretty much the idea is you pay a certain amount of cash into a pool of other contestants. the goal is that you need to hit a certain weightloss goal before the the event is over. If you hit your goal, you get your money back plus a share of the pool of the people that didn't hit their goal.

It really helped me lose some weight because i had a vested interest in getting my money back + plus more.

lately I've been working at getting back to my college weight from 10-years ago. Over the years I think i packed on roughly 30 pounds(going up and down over the time). i have lost around 16 pounds since making the effort to work out more and eat better. I feel like I'm plateauing a bit lately at 209 but I think I'm bound to break though the wall as long as i stick with my diet and exercise.

We used to do a group like that with the employees at a previous job I had. Really helped me because I am more competitive than I am motivated by health (or at least I was at that time), if that makes sense. The big draw back to that is it becomes a competition instead of a way of life change, so I would sprint to the finish line and then fall off afterwards.

 

[CascadeClone]

I'm down to about 18% body fat, but sort of plateaued on fat loss. I switched to trying to put on more muscle and lean bulk. Coworkers brought in treats for multiple birthdays so I haven't eaten well, but I had a pr on my bench press in my workout today so not a complete loss.

someone at my fitness center turned one of the televisions to Caddyshack so multiple people were laughing out loud while getting their workouts in.

If you're at 18% body fat and over the age of 25, you should declare victory.

If you're over 30, you should put it on a billboard in the middle of town.

 

[mustangcy]

Just got through a 40 hr water fast. Had a meal Tuesday at 6:00 pm, had zero calories until about 11:00 am today. Just had water and some 0 calorie electrolytes. Put some sea salt in some water about mid-day yesterday and never got the fasting/hunger headache I've got in the past.

We'll see what I weigh in at on Saturday but it really wasn't that bad. And honestly, I felt awesome this morning driving in to work knowing I did it, major sense of accomplishment. And eggs I had to break the fast...man, best eggs I've ever had lol.

I'm going to try and do this once a month, and see how it goes. Fasts are super good for you for a lot more reasons than just fat loss too, just look into it.

 

[ScottyP]

If you're at 18% body fat and over the age of 25, you should declare victory.

If you're over 30, you should put it on a billboard in the middle of town.

I'm almost 40 so it is good to know that body fat % is a good number.

From a strength training perspective, it is definitely more difficult to put on muscle at this stage. I'm kicking myself for not prioritize strength training when I was in high school/college.

I also regret that I didn't do any before/after pictures. I would guess that I started at above 35% body fat.

 

[steveocy]

I'm 48, two months from 49. After last golf season I decided that I have lost way too much speed and distance. I started a mobility/weight training program and started doing specific speed training. I can already tell I am more flexible, and I am down about 16lbs. ~13lbs left to my goal weight of 170. I got the dieting side pretty locked in.

I'd like to get my cruising speed on my driver up to 110 MPH to start with. I had dropped down below 100 MPH when I tested before starting the program. Last Saturday in our indoor golf league I had a couple of swings that got to 108/109. I have hit 122 MPH with the training stick once.

A lot of people complain that the speed training can mess up their swing. So far, I am finding that I actually hit it a little more consistently when I really get after it. The only issue I can see so far is that my driver was fitted for a slower golf swing, and I am finding that it is getting too much spin. Went from 2200-2500 RPM to up around 4000.

 

[ScottyP]

bumping this thread to see how posters are doing on their progress.

 

[RagingCloner]

bumping this thread to see how posters are doing on their progress.

Stepped on the scale this morning. down 46 pounds since the first of the year. Body scan says im down about 6% body fat, losing inches everywhere. Put on an XL hoodie and 34 waisted pants yesterday for the first time and was comfortable/baggy. starting to transition to heavier weight lifting rather than a mix of cardio and weights, as my scans are showing some lean muscle mass being lost as well, which i would like to avoid.

Staying consistent is getting harder, but definitely worth it. Im down to my last 50 pounds i want to lose

 

[CyclonimusPrime]

First time poster in this thread. I started my health change on Thanksgiving (went to the doc and had horrible blood pressure). Since that time, I am down 43 pounds (263 down to 220). My blood pressure is now normal. I changed my diet completely and now do at least a 5k everyday. I also do intermittent fasting where my eating window is between 11am and 7pm with a light meal at 11am. It's been a heck of a journey, but I feel so much better and I am looking forward to a continual decline in weight (though the weight comes off much slower now).

 

[clonechemist]

A litte late on the monthly update, but here go:

Weight this morning was 253.

No question the weight loss has slowed down, and I slipped with eating habits over the last two weeks, but I weighed 251 several mornings in mid-March, so I think progress is there and I just need to re-commit to solid eating habits. I'm still feeling fine with my established breakfast/lunch routine, but no question I've been feeling the desire to binge more late at night.

On the positive side: I've seen fitness gains in all my workout formats. Cycling, I haven't tested but my 20 minute power output seems to be approaching 290 watts, which is a pretty pure measure of aerobic fitness; running, I've completed some 30 minute treadmill runs at 7.6mph (just under 8 min/mile); when I run at 270lbs, anything above 7.0 is a real challenge. Some of the increased run speed will reflect the weight loss, but the cycling output suggests my aerobic fitness is increasing too. Last two weeks have not been outstanding for running/cycling, but I'm still optimistic that the warming weather will make it easier for me to do more outside, which is always great

On the lifting side, my bench progress has been unexpectedly fast. Recently managed 2x 205, which is pretty good for me historically. On the squats, I've officially given up on squatting 'heavy' for the sake of my knees. Still squatting and just focusing on slightly higher reps (working sets of 6)

I won't lie, the loss of progress due to some poor eating days and 1 or 2 missed workouts in the last 2 weeks has been depressing. But I know that letting everything unwind is not the solution.

Time for another monthly update:

Weight this morning is 252.

The last 2 weeks of April were a big struggle for my routine due to going away for a week for spring break, and catching a virus in the middle of it (still recovering a week later).

On the plus side:
‘When my routine is not disrupted’ I’m still doing ok with eating goals, and good with exercise (I can see my aerobic fitness is steadily increasing)
With warmer weather and earlier sunrise it is getting easier for me to fit more workouts in

Upcoming challenges:
This month has some big work deadlines and some travel coming up at the end of it. No doubt that will be a struggle. Still aiming for consistent exercise, consistent sleep, and same basic eating goals outlined above. If I follow that, I should see some weight loss this month.

 

[ScottyP]

I have not had a great last few weeks, eating-wise. I ate horribly on Easter (candy and meals). There also have been a couple family gatherings where I ate poorly as well (cake, chips, etc.) I also dealt with a bad stomach bug for about a week. While I had the stomach virus, I still had my appetite, but I was eating a lot of simple carbs (bread, cereal, oatmeal, etc.) instead of dairy, protein and fibrous vegetables because my stomach couldn't handle that. Slowly getting back on the wagon, but some family gatherings, kids birthdays and a date night out will make healthy choices a challenge.

 

[CloniesForLife]

I have not had a great last few weeks, eating-wise. I ate horribly on Easter (candy and meals). There also have been a couple family gatherings where I ate poorly as well (cake, chips, etc.) I also dealt with a bad stomach bug for about a week. While I had the stomach virus, I still had my appetite, but I was eating a lot of simple carbs (bread, cereal, oatmeal, etc.) instead of dairy, protein and fibrous vegetables because my stomach couldn't handle that. Slowly getting back on the wagon, but some family gatherings, kids birthdays and a date night out will make healthy choices a challenge.

It's a long journey! Don't get to discouraged by a small bump in the road. Things will ebb and flow but just take a long term view of things.

 

[ScottyP]

Just got through a 40 hr water fast. Had a meal Tuesday at 6:00 pm, had zero calories until about 11:00 am today. Just had water and some 0 calorie electrolytes. Put some sea salt in some water about mid-day yesterday and never got the fasting/hunger headache I've got in the past.

We'll see what I weigh in at on Saturday but it really wasn't that bad. And honestly, I felt awesome this morning driving in to work knowing I did it, major sense of accomplishment. And eggs I had to break the fast...man, best eggs I've ever had lol.

I'm going to try and do this once a month, and see how it goes. Fasts are super good for you for a lot more reasons than just fat loss too, just look into it.

I was listening to the MindPump guys and they were talking about different diets and their benefits and drawbacks of each. They mentioned that fasting is most beneficial for helping with discipline and understanding real hunger. They said that a lot of times, what we think of as hunger is just our mind expecting us to eat (its noon, so I'm hungry because I normally eat lunch at this time). With fasting it helps us to understand our hunger cues better.
Biggest drawbacks to fasting were not getting enough protein and fiber as well as not being good for people with a history of eating disorders.

 

[ScottyP]

It's a long journey! Don't get to discouraged by a small bump in the road. Things will ebb and flow but just take a long term view of things.

That is good advice. I need to keep reminding myself that healthy eating and fitness are long term strategies.

 

[ISUCyclones2015]

Hit a nice milestone today. All since July last year.