The 2019 Weight Loss Thread

TheAssister

Well-Known Member
Joined
Mar 19, 2019
Messages
167
I assume you mean that you are building muscle and losing fat rather than actual fat turning into muscle.
Its hard to give you an answer.
You are in the early days of training so you could be building muscle (which you should see when your muscle mass goes up and your body fat % goes down). In people who have trained for a long period of time, building muscle on a calorie deficit is nearly impossible.
According to your last results you posted, it says your basal metabolic rate is 1829 calories.
Try eat 1300calories per day and see what results you get after a week or 2. Thats a 500calorie deficit per day.
Have you used something like myfitnesspal to track your daily calories? That should help you identify where you could be going wrong.
Was using s health as I don't really rate my fitnesspal
 

Scary_Turtle

Senior Member
Joined
Aug 13, 2015
Messages
992
Could it be possible that my weight is stuck because I'm at a stage where the fat is turning in to muscle?
In 5 days you went from 80.3-79.3 so a whole kilogram, I think you are losing weight at a normal but extreme rate considering your calorie intake.

Personally I don't like the way you are losing weight with extreme dieting and exercise because it isn't maintainable over medium/long periods. You are going to crash at some point, full day of sleeping where you cant get out of bed, eating everything in the house or injury from not fueling your body correctly.

Just look at how many people in this thread started in January and are gone, extreme doesn't pay off you run out of motivation, get hurt etc.

Consistency day in day out gets results, whats the rush anyway?
 

Kosmik

Honorary Master
Joined
Sep 21, 2007
Messages
18,903
Been out for a while again, managed to weigh-in this morning 154.4, so I have finally hit a total loss of 80kgs.

As I was previously asked to post about my journey here it goes.....
So I have always been the chubby/bigger kid all through out my life. That's not to say it ever affected me physically, I played just about every sport I could through out school, from rugby to badminton. What I ended up doing, and I think most people who are over weight do, is owning my size. You end up getting names along the line of "Frank the Tank" and you are sure as hell going to own that to fit in. Fast forward to varsity, getting my own car and then my own job lead to me ballooning to even bigger sizes. You might hear other people say, I dunno how it happened or excuses like that. IMO that is a bunch of bullshit, you know exactly whats happening when you over eat, you're just accepting of the consequences at that stage. Hopefully though people will hit a type of "rock bottom" before those consequences kill them.

In my case my size was starting to affect how I lived. It stopped me from going to events, concerts or certain places. Before going out to a restaurant I would try find pictures of the chairs so that I knew I could fit into them. If I was invited to a party or a braai at a friends place I would make sure I took a big ass chest cooler box, partly for all the booze, but mostly because I could sit on it, the average plastic garden chair was a no go for me. In other words I wanted more from my life.

In the last half of 2017 I came across a story by @beetle001 on twitter had lost 60kgs in 12 months. I found that amazingly inspiring and I thought if he could do it I could. So I picked a date, end of January 2018 and I was going to start.

Fast forward to the end of Jan '18 and I started. I knew I was going low carb, so I started by cutting out the obvious carbs(potatoes, pasta, rice, bread and beer :( ) and Sugar(I used to drink at least 2l of Coke a day). That first week and a half was rough, the "Keto flu" is real, my brain was rebelling against the lack of sugar and I was moody AF. I stuck with it, and once I got though that it was pretty much plain sailing. I'm a pretty obsessive person so I read and read and read and read about banting/keto/lchf/low carb. I tweaked my diet further looking at things like food lists and the like. I would probably say I leaned more towards keto, as I found it a little less restrictive as banting in terms of things like artificial sweeteners and IIFYM( If it fits your macros). I think the most important thing is that you find what works for you, trying things and testing what it does to your weight loss.

So I didn't have a scale that I could stand on at the end of Jan '18 so I decided to give this diet a try for a month and then buy a scale, and hope by hell it would weigh me. So after 1 month of dieting I bought a scale, and I stood on it, a reading came up. First thought was, "Great, I didn't waist my money" then the number started to sink in, 234.4Kgs...... One single human.... two hundred...and thirty four....kilograms. That number was earth shattering but I knew I was the only one to blame and only I could change it. So I was now more motivated than ever.

In terms of exercise, I just started going for a walk in the afternoons after work. I think I started out doing 900ms around the block and I was dead the first few times I did that. I think I had to take at least two breaks during that short route when I first started. One of the things I found the most empowering was the improvements in times, taking fewer breaks, being less dead after the walk and walking further. I eventually bought myself a set of dumbells and a kettle bell , and added that to my weekly routines.

After a few months I discovered IF and introduced this into my routine. I was consistent with this and the weight started falling off, I mean it was bad that I was eating steak, eggs and more biltong than ever before. In my opinion consistency is the key. Yes i did cheat at times but I tried to plan my cheats as much as possible, and if you did have no option but to cheat, try let go of the guilt and just get straight back to your routine at the next meal. Your next meal is you first opportunity to get back on track.

Fast forward to today and I'm 80kgs down, regularly doing 5km park runs, lifting heavier weights, thinking about joining an actual gym and wearing some clothes I last wore 15 years ago. You don't get a second chance at life, but I sure as feel as if I have given mine a second wind. 20kgs to go to my original goal of losing 100kgs, and then who knows.

/This post got a little longer than I thought it would, sorry for the long monologue
Just keep in mind, the loss slows down quite a bit by the numbers as you go so don't get disheartened. I started in 2015, and over the next few years lost 40, 30, 15, 8 ish. You find a good balance at the end, I'm pretty much coasting now, still dropping the odd kilo but not pushing it. ( 2015 ~187kg to this month lowest @ 89.6kg )
 

TheAssister

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Joined
Mar 19, 2019
Messages
167
I also have a problem where by my body crashes at 7pm I don't understand why I can't stay awake later ?

Could it be leading to the diet?
 
Last edited:

TheAssister

Well-Known Member
Joined
Mar 19, 2019
Messages
167
In 5 days you went from 80.3-79.3 so a whole kilogram, I think you are losing weight at a normal but extreme rate considering your calorie intake.

Personally I don't like the way you are losing weight with extreme dieting and exercise because it isn't maintainable over medium/long periods. You are going to crash at some point, full day of sleeping where you cant get out of bed, eating everything in the house or injury from not fueling your body correctly.

Just look at how many people in this thread started in January and are gone, extreme doesn't pay off you run out of motivation, get hurt etc.

Consistency day in day out gets results, whats the rush anyway?
I want to get toned up before September/December

Not so good reasons but I have reasons
 

Gamer

Expert Member
Joined
Apr 2, 2004
Messages
2,644
Weigh in, 100.7kgs, another 1.2kgs down this last week. Stoked with current progress. Hopefully I'll break into double digits next week, will be the first time in 19 years.
Check in after 2 weeks. 99.6kg's this morning and that's after a very bad week of eating while on holiday.
 

Anti-Chris

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Joined
Apr 24, 2017
Messages
443
Have not checked in, in a while, mainly because the thread seemed to be on its last couple of breaths, but have not givin up on my diet. Still exercising 3 X per week. Upped my calorie intake to 1500 - 1600 per day, except Sundays, Sundays I dont measure and just enjoy myself.
My initial goal was 103Kgs...
I reached that in mid March. Been around 95Kgs for the last 2 months, and happy to keep it there. Slowly losing bodyfat and gaining muscle now.
Wiegh in this morning 95.7... Last week 95.75... Week before 96.70.
So since January I lost 24 Kgs. Down 2 pant sizes, no more constant heartburn. Hypertension is completely under control and are on average 50% stronger (using the weights I am able to lift for 3 sets of 6 reps as a guide).
 

Noisybottom

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Joined
Apr 26, 2018
Messages
113
I'm still here and trying, week GH in this morning 101.95kg so down a fraction, might be because I used a different scale! I used the gym scale so even if it's not a great loss I was at least back in the gym early doors. Now to do same again tomorrow and the next and the next.
 

Fcon_Vpro

Senior Member
Joined
Oct 9, 2007
Messages
910
Have not checked in, in a while, mainly because the thread seemed to be on its last couple of breaths, but have not givin up on my diet. Still exercising 3 X per week. Upped my calorie intake to 1500 - 1600 per day, except Sundays, Sundays I dont measure and just enjoy myself.
My initial goal was 103Kgs...
I reached that in mid March. Been around 95Kgs for the last 2 months, and happy to keep it there. Slowly losing bodyfat and gaining muscle now.
Wiegh in this morning 95.7... Last week 95.75... Week before 96.70.
So since January I lost 24 Kgs. Down 2 pant sizes, no more constant heartburn. Hypertension is completely under control and are on average 50% stronger (using the weights I am able to lift for 3 sets of 6 reps as a guide).
Well done on this achievement.
24KG is incredible!

Can you please post a sample day of eating?
Im at a similar point to where you started and always looking for examples of diets people follow.
 

InvisibleJim

Senior Member
Joined
Mar 9, 2011
Messages
942
Have not checked in, in a while, mainly because the thread seemed to be on its last couple of breaths, but have not givin up on my diet. Still exercising 3 X per week. Upped my calorie intake to 1500 - 1600 per day, except Sundays, Sundays I dont measure and just enjoy myself.
My initial goal was 103Kgs...
I reached that in mid March. Been around 95Kgs for the last 2 months, and happy to keep it there. Slowly losing bodyfat and gaining muscle now.
Wiegh in this morning 95.7... Last week 95.75... Week before 96.70.
So since January I lost 24 Kgs. Down 2 pant sizes, no more constant heartburn. Hypertension is completely under control and are on average 50% stronger (using the weights I am able to lift for 3 sets of 6 reps as a guide).
Congratulations
 

Anti-Chris

Well-Known Member
Joined
Apr 24, 2017
Messages
443
Well done on this achievement.
24KG is incredible!

Can you please post a sample day of eating?
Im at a similar point to where you started and always looking for examples of diets people follow.
When I started off a typical day would have been as follows:
Breakfast
1 Large Granny Smith Apple
Lunch
2 Large Boiled Eggs
Dinner
Meat (100 -150g)
Salad (Cucumber, lettuce, tomato) (70 - 80g)
Potato (boiled or mashed) (100 - 150g)
Other vegetables (50 - 100g)

Trick is to monitor and weigh everything you eat and use an app like "fatsecret" to count you calories and ensure you consume less calories than what you need per day, then you will lose weight.
I was on a very low calorie diet the first couple of months I consumed between 700 and 1000 calories per day, except for Wednesdays and Sundays, when I consumed about 1500 - 1800.
 

TheAssister

Well-Known Member
Joined
Mar 19, 2019
Messages
167
When I started off a typical day would have been as follows:
Breakfast
1 Large Granny Smith Apple
Lunch
2 Large Boiled Eggs
Dinner
Meat (100 -150g)
Salad (Cucumber, lettuce, tomato) (70 - 80g)
Potato (boiled or mashed) (100 - 150g)
Other vegetables (50 - 100g)

Trick is to monitor and weigh everything you eat and use an app like "fatsecret" to count you calories and ensure you consume less calories than what you need per day, then you will lose weight.
I was on a very low calorie diet the first couple of months I consumed between 700 and 1000 calories per day, except for Wednesdays and Sundays, when I consumed about 1500 - 1800.
Fat Secret Works With S Health?
 
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