The weight loss thread

CrypticZA said:
1800 seems quite low thats why i made my comment. I am very active like 4 to 5 gym sessions a week minimum of 1 hour plus at 70-80% HR so maybe i have lost a bit of touch with things. I stopped tracking things maybe 2 years ago and meansurements have stayed more or less the same or increased from muscle mass. I have visible veins in my arms and hands now so fat % has been dropping as well.
Click to expand...
BMR is "calories required to sustain life in a coma" (basically).

Age: 43
Height: 171cm
Weight: 96kg

Using Miffler st Jeor mine comes out to 1819, harris-benedict says 1951
At a sedentary level (multiply BMR by 1.2) my maintenance works out to 2183 or 2341

A moderate deficit is 500 so 1683 to 1841.

Your sedentary maintenance (based on the same two) is 2369 to 2492 (depending on the formula). With you being very active both will have your maintenance at 3000+ pretty easily.

The huge problem for me is life happened and I became sedentary. So for 7 ish years my body slowly became more accustomed to less intake.

https://www.calculator.net/bmr-calculator.html <- the calculator I used, the settings allow you to select a different estimation formula. And these are "estimations".

So my BMR "should" be around 1800ish... BUT it measured at 1707 on an inbody scan 5 months back - not perfectly accurate. But I do have MASLD (previously called non alcoholic fatty liver) so baseline my metabolism isn't functioning at the "average expected rate" (people get upset if you bandy about the word "broken" lol).

I'm constantly reassessing things and working with my doctor too.

I've become a LOT more active and might need to up my calories at some point... My performance in gym is still increasing. My work capacity and weights are continuing on an upward trend so that points to my calories not being "too low" currently. I have been adding muscle and reducing fat at the same time ("recomping") which is slower than straight fat loss. I'm hitting 150 to 180g of protein per day.

1787667790503.png

This was yesterday's gym session... I woke up with DOMS from my ears to my feet. lol. My schedule is often a bit whacky so when I get to gym I get stuck in. I'm doing a full body (I have to different programs which I alternate) as doing a "bro split" would mean I'd easily miss out on a body part etc.

It's always cool to hear when other people make massive changes and wins and I like getting other perspectives and ideas in how to do things or things I could do better. I will definitely need to up my intake over time as I build more muscle.
 
warrenpridgeon said:
BMR is "calories required to sustain life in a coma" (basically).

Age: 43
Height: 171cm
Weight: 96kg

Using Miffler st Jeor mine comes out to 1819, harris-benedict says 1951
At a sedentary level (multiply BMR by 1.2) my maintenance works out to 2183 or 2341

A moderate deficit is 500 so 1683 to 1841.

Your sedentary maintenance (based on the same two) is 2369 to 2492 (depending on the formula). With you being very active both will have your maintenance at 3000+ pretty easily.

The huge problem for me is life happened and I became sedentary. So for 7 ish years my body slowly became more accustomed to less intake.

https://www.calculator.net/bmr-calculator.html <- the calculator I used, the settings allow you to select a different estimation formula. And these are "estimations".

So my BMR "should" be around 1800ish... BUT it measured at 1707 on an inbody scan 5 months back - not perfectly accurate. But I do have MASLD (previously called non alcoholic fatty liver) so baseline my metabolism isn't functioning at the "average expected rate" (people get upset if you bandy about the word "broken" lol).

I'm constantly reassessing things and working with my doctor too.

I've become a LOT more active and might need to up my calories at some point... My performance in gym is still increasing. My work capacity and weights are continuing on an upward trend so that points to my calories not being "too low" currently. I have been adding muscle and reducing fat at the same time ("recomping") which is slower than straight fat loss. I'm hitting 150 to 180g of protein per day.

View attachment 1932252

This was yesterday's gym session... I woke up with DOMS from my ears to my feet. lol. My schedule is often a bit whacky so when I get to gym I get stuck in. I'm doing a full body (I have to different programs which I alternate) as doing a "bro split" would mean I'd easily miss out on a body part etc.

It's always cool to hear when other people make massive changes and wins and I like getting other perspectives and ideas in how to do things or things I could do better. I will definitely need to up my intake over time as I build more muscle.
Click to expand...
Does inbody give you estimates on calories?

The one gym I go to has one I've just never asked to get it done lol
 
CrypticZA said:
Does inbody give you estimates on calories?

The one gym I go to has one I've just never asked to get it done lol
Click to expand...
the inbody (the branded one where you hold a thing in your hand) scan does give you your estimated BMR ja.

Actually... even my Huawei smart scale estimates it also. It currently estimates it as 1890 but that might be less accurate than the inbody scan.

The inbody scan isn't "perfect". Even Dexa (the "gold standard") isn't perfect. Incidentally I learned that A DEXA (Dual-Energy X-ray Absorptiometry) scan was invented to measure bone mineral density and diagnose bone-thinning conditions like osteoporosis the other day. It's "secondary" function is estimating lean mass and body fat.
 
warrenpridgeon said:
BMR is "calories required to sustain life in a coma" (basically).

Age: 43
Height: 171cm
Weight: 96kg

Using Miffler st Jeor mine comes out to 1819, harris-benedict says 1951
At a sedentary level (multiply BMR by 1.2) my maintenance works out to 2183 or 2341

A moderate deficit is 500 so 1683 to 1841.

Your sedentary maintenance (based on the same two) is 2369 to 2492 (depending on the formula). With you being very active both will have your maintenance at 3000+ pretty easily.

The huge problem for me is life happened and I became sedentary. So for 7 ish years my body slowly became more accustomed to less intake.

https://www.calculator.net/bmr-calculator.html <- the calculator I used, the settings allow you to select a different estimation formula. And these are "estimations".

So my BMR "should" be around 1800ish... BUT it measured at 1707 on an inbody scan 5 months back - not perfectly accurate. But I do have MASLD (previously called non alcoholic fatty liver) so baseline my metabolism isn't functioning at the "average expected rate" (people get upset if you bandy about the word "broken" lol).

I'm constantly reassessing things and working with my doctor too.

I've become a LOT more active and might need to up my calories at some point... My performance in gym is still increasing. My work capacity and weights are continuing on an upward trend so that points to my calories not being "too low" currently. I have been adding muscle and reducing fat at the same time ("recomping") which is slower than straight fat loss. I'm hitting 150 to 180g of protein per day.

View attachment 1932252

This was yesterday's gym session... I woke up with DOMS from my ears to my feet. lol. My schedule is often a bit whacky so when I get to gym I get stuck in. I'm doing a full body (I have to different programs which I alternate) as doing a "bro split" would mean I'd easily miss out on a body part etc.

It's always cool to hear when other people make massive changes and wins and I like getting other perspectives and ideas in how to do things or things I could do better. I will definitely need to up my intake over time as I build more muscle.
Click to expand...
shoulder press 82.5 Kg x 10

warravok man..:oops::oops::oops: You are almost pressing 10Kg less than my BW.

Here I am, trying to go past 16Kg single arm Kettlebell press :cool:
 
Sideshow Bob said:
shoulder press 82.5 Kg x 10

warravok man..:oops::oops::oops: You are almost pressing 10Kg less than my BW.

Here I am, trying to go past 16Kg single arm Kettlebell press :cool:
Click to expand...
It's on the seated machine press though so there's some mechanical advantage. Standing Military press I will prob be at 40 to 50kg at a guess. I've actually been meaning to give it a swing and see how my core holds up. I don't get strain in my lower back doing any of the row movements anymore so it's catching up again.

Back in the day we used to hit that dragon flag (
) and then when we were at parallel the other bro would moer you in the maag with a medicine ball. HAHAHA. So my core was decent... but then I got kak sleg over the years. And then... I was 40.

I'm still going for progressive overload week on week... so either a higher weight or more reps or a "backoff" set which adds more volume. But there's no ways I'm doing what a 20 year old bro does in terms of weight jumps. Like I added RDLs recently and I'm doing it with 40kg to "teach" myself the movement.

I also have buggered up knees and ankles. I'm hyper mobile so the supporting structures aren't great and my ankles collapse inwards (flat footed). So I have to take care of that kind of stuff and go "easy" on the legs compared to way back in my 20's.

It is just nice to be back in the gym consistently, getting stronger and also feeling better as a result.

The eat, pray, love kick I'm on is giving results... lol
 
Any guys (or gals) on GLP-1s?

What are you doing for resistance training to keep your muscle?

Gym, or doing something at home? Not big on the gym.

Would be very interested to hear some ideas that work for you.
 
I have a colleague who was quite well built (college rugby if I have to recall) but 2-3 years ago, he put on lot of weight. We haven't seen each other for a while due to work from home and different teams since then.

Imagine my shock today when I saw him on group team meet today. He had definitely dropped lot of weight but face wasn't looking good at all - almost looked like a skeleton comparatively.. I wonder..
 
Sideshow Bob said:
I have a colleague who was quite well built (college rugby if I have to recall) but 2-3 years ago, he put on lot of weight. We haven't seen each other for a while due to work from home and different teams since then.

Imagine my shock today when I saw him on group team meet today. He had definitely dropped lot of weight but face wasn't looking good at all - almost looked like a skeleton comparatively.. I wonder..
Click to expand...
Phenomenon knows as Ozempic Face.
 
S_L_Y_G_U_Y said:
Losing weight is pretty easy, well, to an extent, but keeping it off, that's the challenge
Click to expand...
The ones that lose the weight and keep it off its mainly due to lifestyle changes.

Losing 30kgs+ myself i have managed to keep it off and i am the strongest and fittest i have ever been at the moment. I know understand nutrition better and realise i have to balance my treats and healthy foods.

I have a good relationship with exercise and food and have not tracked calories or anything for at least 2 years but i can estimate very well how much i have consumed in a day.

My food is never boring and the same thing i meal prepped for 5 days and it's never the same 3 or 4 ingredients.

My sister is the same, she has a more harsh relationship with food but she is getting to the point i am at.

We have a family friend who went on Ozempic and lost a lot of weight (was not needed he had slight bit of fat - healthy amount).

It was getting expensive and he went off it and has put most the weight back on in the space of a month because he never changed his lifestyle. He went off it and went for all the takeways and stuff he has no been eating and wants to eat all the junk food 24/7
 
lord-of-war said:
Any guys (or gals) on GLP-1s?

What are you doing for resistance training to keep your muscle?

Gym, or doing something at home? Not big on the gym.

Would be very interested to hear some ideas that work for you.
Click to expand...
On Reta (it has GLP-1 as part of it's triple agonist. Primarily to help with my MASLD - non alcoholic fatty liver).

I hit the gym. I enjoy it though. If gym isn't your thing you'll need to get some weight training going at home. With any of these medications (and in fact any form of rapid weight loss) resistance training is vital.

CrypticZA said:
It was getting expensive and he went off it and has put most the weight back on in the space of a month because he never changed his lifestyle. He went off it and went for all the takeways and stuff he has no been eating and wants to eat all the junk food 24/7
Click to expand...
This is the fundamental issue with any of the medications that are being used to manage weight. They need to be part of a change... not THE change.

S_L_Y_G_U_Y said:
I didn't even know Ozempic was a thing in SA
Click to expand...
The "weightloss" indicated version is usually Wegovy, and yep... it's available here in ZA, on label, as a schedule 4 for weightloss. So you can get it prescribed without any shenanigans or buying grey market stuff.

It is better to avoid any of this stuff if you aren't a super lard ass (like obese like me) or don't have other factors which would make it "the right" choice.
 
You must log in or register to reply here.
Back
Top
Sign up to the MyBroadband newsletter
X