Weight Loss/ Gain thread Dec 2014 - 2015

Weighed myself last night - 86kg. Not too long ago, I was 92kg. I think maybe end of last year.

EDIT: I found a way to bring up past Discovery Health Assessments. On 2013/09/30, I weighed 90. On 2014/01/03, I weighed 90.8. On 2015/02/02, I weighed 88kg.

I seem to remember my weight increasing over the Christmas holidays, but I'm not sure.

Maybe I should start using one of those online tools to track my weight?
 
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Ancalagon said:
Weighed myself last night - 86kg. Not too long ago, I was 92kg. I think maybe end of last year.

EDIT: I found a way to bring up past Discovery Health Assessments. On 2013/09/30, I weighed 90. On 2014/01/03, I weighed 90.8. On 2015/02/02, I weighed 88kg.

I seem to remember my weight increasing over the Christmas holidays, but I'm not sure.

Maybe I should start using one of those online tools to track my weight?
Click to expand...

A spreadsheet with a simple graph is ad free :D
 
I been slacking lately, not going to the gym and eating mostly carbs here and there... will get back on the schedule!

Last I checked I was weighing 77KG's... I am probably on 80KG by now :D But I have noticed my clothing is getting a little bit more room than usual :)
 
StrontiumDog said:
Weighed in at 61.9kg this morning after stuffing myself with sushi last night :D 2kg to go to get to my goal weight. Should be some semblance of a 4 or 6 pack then. Then might shift the goals to aim for a proper 6 pack.

Wasted a good few minutes this morning taking some progress pics. It's been so long I forgot what angle to use so that the POV wasn't too warped :p
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StrontiumDog said:
I've lost 2.3kg total in ten weeks. I just wanna see my abs a bit and lose the 3kg or so i picked up last year.
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How can you be so close to your goal weight and still losing weight so fast?

I'm about 8kg from my goal weight. Depending on what time I weigh myself, my weight varies from 86kg to 88kg. It was at 88kg at the beginning of February, so perhaps a maximum of 2kg of weight loss.

Every week, I do a 5km run, 3 times per week. I lift weights 4 days a week. On two of those weight lifting days - leg days - I also do lots of kettle bell swings as a form of cardio, followed by as much skipping as I can do. Whenever I do an upper body day, I also do a 5km run (so I exercise 5 days out of 7). I've cut out sugar from my diet almost entirely, and don't eat any white bread. I eat all bran in the mornings and low GI bread with peanut butter for lunch.

It just feels like a herculean effort to make any progress at all. Sure, it looks like my muscles are getting bigger too - not sure. But the fat is stubborn as hell! I mentally calculated how many grams of carbs I eat per day - I think it is something like 120g. So not even that much.
 
Ancalagon said:
It just feels like a herculean effort to make any progress at all. Sure, it looks like my muscles are getting bigger too - not sure. But the fat is stubborn as hell! I mentally calculated how many grams of carbs I eat per day - I think it is something like 120g. So not even that much.
Click to expand...

If you aren't tracking your macros it can be a lot harder to control your weight loss.
 
Last weekend I had a couple of castle lites. You won't believe it, but basically the next 2 days saw me 3kg heavier. Still trying to lose that. 800g heaver than what I was last Friday :(

I hate you beer. No I don't. But I should. I wish I did.
 
Ancalagon said:
I'm about 8kg from my goal weight. Depending on what time I weigh myself, my weight varies from 86kg to 88kg. It was at 88kg at the beginning of February, so perhaps a maximum of 2kg of weight loss.
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I'm about 4 kg's off. And in spite of a restricted eating plan and plenty of gym hours those 4 are not going anywhere. The worst part is all 4 are around my waist :wtf:

If I eat any less I would be on an air and water diet :D
 
faniedry said:
Last weekend I had a couple of castle lites. You won't believe it, but basically the next 2 days saw me 3kg heavier. Still trying to lose that. 800g heaver than what I was last Friday :(

I hate you beer. No I don't. But I should. I wish I did.
Click to expand...

Don't worry about it. I had a 4kg swing between 3 days recently. Just know that your body is changing and weight isn't the only factor.

And remember to drink enough water.
 
faniedry said:
Last weekend I had a couple of castle lites. You won't believe it, but basically the next 2 days saw me 3kg heavier. Still trying to lose that. 800g heaver than what I was last Friday :(

I hate you beer. No I don't. But I should. I wish I did.
Click to expand...

Ja they're my nemesis as well.
 
Randhir said:
That isn't the only factor. If you're taking in more calories than you're expending, you're not going to lose weight.
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I eat the following daily:
Around 70g of Bran Flakes with one cup of low fat milk - I remember it being around 400 calories for the cereal and another 100 for the milk
100g of roasted cashews (snacking on throughout the day) - 550 calories
2 slices of low gi wholewheat bread, served with peanut butter and margarine - 204 calories for the bread plus 95 for the peanut butter
One cup of milk for tea and coffee throughout the day - another 100 calories

So that is 1400 not including supper.

For supper, I usually have around 300g of meat of some kind - chicken or beef, along with some kind of sauce. 300g of chicken is 495 calories, 300g of beef would be 600 calories. If we add another 400 calories for sauce and things like rice and/or pasta, then my maximum total daily intake is 2400.

Okay, so it is higher than I thought. Its below my daily energy expenditure but significantly higher than my BMR, which is about 1900. My daily energy expenditure according to online calculators is 2700, but I'm not sure if that includes exercise. I'll have to think about how to get it down without cutting down too much on protein.
 
faniedry said:
I have been struggling with the water... Need to up my game.
Click to expand...

It's very important.

Ancalagon said:
I eat the following daily:
Around 70g of Bran Flakes with one cup of low fat milk - I remember it being around 400 calories for the cereal and another 100 for the milk
100g of roasted cashews (snacking on throughout the day) - 550 calories
2 slices of low gi wholewheat bread, served with peanut butter and margarine - 204 calories for the bread plus 95 for the peanut butter
One cup of milk for tea and coffee throughout the day - another 100 calories

So that is 1400 not including supper.

For supper, I usually have around 300g of meat of some kind - chicken or beef, along with some kind of sauce. 300g of chicken is 495 calories, 300g of beef would be 600 calories. If we add another 400 calories for sauce and things like rice and/or pasta, then my maximum total daily intake is 2400.

Okay, so it is higher than I thought. Its below my daily energy expenditure but significantly higher than my BMR, which is about 1900. My daily energy expenditure according to online calculators is 2700, but I'm not sure if that includes exercise. I'll have to think about how to get it down without cutting down too much on protein.
Click to expand...

That does seem good for the amount of exercise you're getting in per week. I'm honestly not sure since I'm full-time LCHF, although the one thing I can say is that if you're adding muscle you're probably in a calorie surplus, while if you're trying to lose weight, you should be in a calorie deficit.

What I would do is cut out the cardio and go for more lifting. And see if calories are sneaking in anywhere else.
 
Randhir said:
It's very important.



That does seem good for the amount of exercise you're getting in per week. I'm honestly not sure since I'm full-time LCHF, although the one thing I can say is that if you're adding muscle you're probably in a calorie surplus, while if you're trying to lose weight, you should be in a calorie deficit.

What I would do is cut out the cardio and go for more lifting. And see if calories are sneaking in anywhere else.
Click to expand...

I'm pretty good at keeping routines once I start them, but I know that I do let extra calories in over the weekend. That being said, I'm getting better at even cutting that stuff out. Coke and diet coke, for instance, are out the door already. But, today I'm having beer. Probably a lot of it. I know it will take me a few days to burn that off again.

I think what I'm gonna do is try to cut my average daily calories during the week from 2400/2500 to around 2000. That will make my fat burning days more effective.

My primary goal is to lose fat without losing muscle. So that is why I am weightlifting - to send the signal to my body that I still need those muscles.

I've done a lot of reading on the subject, and they say the best way to burn fat is a combination of cardio and weightlifting. Together, they are more effective than either one is alone.
 
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