The 2020 Weight Loss Thread!

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RogueAssassin said:
That’s an excellent approach. I have an office based job and my training is not as intense as I’m starting all over again.

18:6 and 20:4 are sustainable for now.

Good luck
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I work in a construction related job and although I am not doing 8hrs of hard labour a day, I do lift and move heavy equipment and material a lot each day. As well as an average of 9-10k steps per day.

And while I am not currently working out as intense as 2yrs ago, I am working my way back to that level again.
Which usually consisted of 5 days a week of heavy weight lifting for an hour, usually directly after work.
The other 2 days I will do a High Intensity Cardio session and a steady pace 5km jog.
(Currently only working out 3 days a week with medium lifting and only for about 30min until I get back into the groove)

20:4 or 23:1 just doesn't work with that. My body (and even mind) just shut down after a few days of pushing so hard. Which is why I got stuck in a binge eating habit over weekends. Only to push myrself to the limits again during the week. Always 2 steps forward and 2 steps back again over the weekends.

So decided to go back to the sustainable basics, and actually follow my own advice that I always love to dish out. That this is a marathon and not a sprint. Can't force quick results.
 
Been doing fasting & calorie counting.

Basically just eating dinner. By my calcs I'm running a massive calorie deficit (~1500 kcal)...yet somehow it seems to be fine. Maybe I'll crash after a couple of day.
 
APoc184 said:
I work in a construction related job and although I am not doing 8hrs of hard labour a day, I do lift and move heavy equipment and material a lot each day. As well as an average of 9-10k steps per day.

And while I am not currently working out as intense as 2yrs ago, I am working my way back to that level again.
Which usually consisted of 5 days a week of heavy weight lifting for an hour, usually directly after work.
The other 2 days I will do a High Intensity Cardio session and a steady pace 5km jog.
(Currently only working out 3 days a week with medium lifting and only for about 30min until I get back into the groove)

20:4 or 23:1 just doesn't work with that. My body (and even mind) just shut down after a few days of pushing so hard. Which is why I got stuck in a binge eating habit over weekends. Only to push myrself to the limits again during the week. Always 2 steps forward and 2 steps back again over the weekends.

So decided to go back to the sustainable basics, and actually follow my own advice that I always love to dish out. That this is a marathon and not a sprint. Can't force quick results.
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Apologies, I wasn’t telling you to adopt longer fasting hours. I was pointing out why they work for me (based on my job etc).

I understand your points noted above completely.

Today is my 2nd weekend of IF and Keto for 2021. It’s been a tough week but important thing is I stuck through.
 
RogueAssassin said:
Apologies, I wasn’t telling you to adopt longer fasting hours. I was pointing out why they work for me (based on my job etc).

I understand your points noted above completely.

Today is my 2nd weekend of IF and Keto for 2021. It’s been a tough week but important thing is I stuck through.
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Haha. No worries. I wasn't trying to correct you or influence your plan at all. Sorry if it came across that way.

Simply giving some background info into why I am doing what I'm doing now. And what I did try over time.

Well done for sticking to your guns! Consistency and discipline are the key factors!

I've been part of previous Weight Loss Threads here. Back when Fanie was still around (RIP old friend).

Will post a photo now of my initial transformation from 6yrs ago.
 
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So this is what is possible on Keto in a little bit over a year. No exercise or IF was involved at this stage.

Since then I started working out quite hard. Introduced IF to my plan and gained about 10kg of muscle mass over the next 5yrs. Had a solid six pack at one time. But then also gained a lot of extra flab because of mentioned binge eating habits over the past year.

Going back to basics for me now. Focusing on diet first, then exercise.

keto.jpg
 
APoc184 said:
So this is what is possible on Keto in a little bit over a year. No exercise or IF was involved at this stage.

Since then I started working out quite hard. Introduced IF to my plan and gained about 10kg of muscle mass over the next 5yrs. Had a solid six pack at one time. But then also gained a lot of extra flab because of mentioned binge eating habits over the past year.

Going back to basics for me now. Focusing on diet first, then exercise.

View attachment 994982
Click to expand...

This is exceptional. You did really well and this in itself is motivation for me to just ride those waves.

Keto definitely requires more discipline and I want to build that discipline.
 
APoc184 said:
So this is what is possible on Keto in a little bit over a year. No exercise or IF was involved at this stage.

Since then I started working out quite hard. Introduced IF to my plan and gained about 10kg of muscle mass over the next 5yrs. Had a solid six pack at one time. But then also gained a lot of extra flab because of mentioned binge eating habits over the past year.

Going back to basics for me now. Focusing on diet first, then exercise.

View attachment 994982
Click to expand...

This is exceptional. You did really well and this in itself is motivation for me to just ride those waves.

Keto definitely requires more discipline and I want to build that discipline.
 
Did 16:8 fasting Saturday and Sunday after our 45 hour fast end of last week. We are one KB session behind but will do two today to catch up, along with a 22 hour fast and a walk (likely short) after work this eve. Had way too much crap and sugar over the weekend, need to reign that in :X3:

Fathead pizza for dinner tonight :)
 
APoc184 said:
So this is what is possible on Keto in a little bit over a year. No exercise or IF was involved at this stage.

Since then I started working out quite hard. Introduced IF to my plan and gained about 10kg of muscle mass over the next 5yrs. Had a solid six pack at one time. But then also gained a lot of extra flab because of mentioned binge eating habits over the past year.

Going back to basics for me now. Focusing on diet first, then exercise.

View attachment 994982
Click to expand...
Great results, well done!
 
PoppieChoffel said:
Did 16:8 fasting Saturday and Sunday after our 45 hour fast end of last week. We are one KB session behind but will do two today to catch up, along with a 22 hour fast and a walk (likely short) after work this eve. Had way too much crap and sugar over the weekend, need to reign that in :X3:

Fathead pizza for dinner tonight :)
Click to expand...

Forgive my ignorance but what is KB?
 
Had a good weekend. Started off lethargic but decided to get 10 mins in on the bike and wash the car then felt up to a Joe Wicks session (PM if you're interested).
So far over the past month I've lost 4 kilos mostly staying away from bread and eating smaller portions with more fruit veg and fibre. I've had a few difficult days but enjoying being able to up the pull-up numbers again. Feels like progress.
85-86kg at the mo. A win would be to get to 79 and able to do 12-15 pull ups in the first set. Would love to also get back to 45 dips but I think I'll aim for 30 at this stage seeing I'm 10 years older than when I did 45 last lol.

I find, even if it's 10 minutes on the bike, the days I get some exercise in just help clear the cobwebs and stay out of that lazy zone.
 
Oh man... Those pull-ups.

In my book it is the most humbling exercise ever.

Set out to do x amount of reps for 3 sets.

* Barely make it on set #1.
* Die half way through set #2
* Die on rep one of set #3.

And us bigger guys always have it worse. The skinny guys can go on for like forever!
 
APoc184 said:
Oh man... Those pull-ups.

In my book it is the most humbling exercise ever.

Set out to do x amount of reps for 3 sets.

* Barely make it on set #1.
* Die half way through set #2
* Die on rep one of set #3.

And us bigger guys always have it worse. The skinny guys can go on for like forever!
Click to expand...
That second and third set is soul destroying. Especially when you fail after one hahaha.
 
BrendanSmurf said:
So riiiight at the end of 2020 I find this thread haha..
End of Sept I picked up the weights again after working from home for 7 months, eating like a pig.

End of Sept
Weight 135kgs.
185cm
42 years old
Heavily bearded (probably a kilo of the weight haha)

Changed diet... Halved all my portions. Cut out sweets, chips (a lot).
Started eating smaller meals, more often.
Eating a lot more skinless chicken, sweet potato. Hardly any bread, and if I do, whole wheat.

I've lost plenty cm (waistline, butt, a bit of face fat) , and still weigh 135kgs...

My goal end of 2021 is 115kgs.
As I get older and muscles wither, 100kgs would be far better.

I'm a heavy built guy... But a discovery rep at my office in Feb told me my ideal weight is 88kgs... I've never understood how you determine 'ideal' weight. Even when I was 25, doing iron man's, half marathons and having 15% body fat I was 103kgs and this guy is telling me I should be 88... I think I'd look sick if I was 88kg!
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As on the 2nd January, I was 133kgs.
Today I'm 131.5kgs.

Finally bought a food scale, was guesstimating food portions. I was wrong, eating way less than my 2900cal daily goal. Only started this goal this month.

Just keeping track of my weight for when someone starts a 2021 weight loss thread hehe.

Been combing the food section but can't find anywhere... Looking to find somewhere to buy fresh fish in Centurion.
 
APoc184 said:
So this is what is possible on Keto in a little bit over a year. No exercise or IF was involved at this stage.

Since then I started working out quite hard. Introduced IF to my plan and gained about 10kg of muscle mass over the next 5yrs. Had a solid six pack at one time. But then also gained a lot of extra flab because of mentioned binge eating habits over the past year.

Going back to basics for me now. Focusing on diet first, then exercise.

View attachment 994982
Click to expand...
Please explain why your face is so familiar? :unsure:
 
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