Fighting for my life!

Hi,

I'm Stefan, 33 yrs old, based in Germany.

I was always a chubby guy, but turned fat when i began to work and didn't get as much activities in anymore. This turned into severe obesity in the last 6 years. I gained almost 40 kilograms from an already high weight, touching almost 170kg.

My weight journey
I lost 35kg in the last 8 months. I did Keto, IF, OMAD (with and without carbs) throughout this time. I believe I lost the most weight the quickest with OMAD + Carbs. I ate very low kcal for the last months. Sometimes not even touching 1.000kcal, but mostly hovering around 1.200-1.500kcal.
Due to my job I'm traveling A LOT. I need to be very flexible with my eating and training, which turns out to not be so great for KETO. Also, supporting my training, I am now shifting to other macros.


What I hope to get from this Log
I need people to watch over me. I tend to get crazy about my weight journey and tend to over-think things.
Also, now i'm making a transition from very low kcal and almost no carbs to more carbs. Plus, i'm using creatine. I'll be adding water like a sponge over the next few weeks and i need people to keep me grounded and sane. Plus of course i need you guys to watch over my workouts. Suggestions, etc... are more than welcome!

I'll eventually post some pictures of my progress. Right now not feeling too comfortable.

Thanks already for the great support
Stefan

Hallo Stefan

Willkommen im "fett weg" Forum :-)

You had a good start, now let's see if your progress is continous.

You wrote, that your average calorie intake is about 1000-1500 a day ... that's a very small amount in relation to your current body weight, isn't it. How much is your calculated TDEE? tdeecalculator.net

[QUOTE=marcosala794628;1589256541]Hallo Stefan

Willkommen im "fett weg" Forum :-)

You had a good start, now let's see if your progress is continous.

You wrote, that your average calorie intake is about 1000-1500 a day ... that's a very small amount in relation to your current body weight, isn't it. How much is your calculated TDEE? tdeecalculator.net[/QUOTE]

Hi Marco,

Danke :)

My daily calorie calorie intake WAS 1000-1500kcal. Now, I‘m trying to eat more. As I type, I already surpassed 1500kcal and i still got dinner ahead of me. :)

Using that calculator for a sedentary person (office job) i get 2614kcal as a TDEE. With some light exercise it is more like 3.000kcal.

My training today:

Barbell Bench Press: 60kg x 8, 60kg x8, 60kg x6
Barbell Incline Bench Press: 40kg x8, 40kg x8, 40kg x8, 40kg x8
Machine assisted pull-ups: 70kg x 8, 80kg x 8, 80kg x 7, 80kg x 6
Barbell bent over rows: 40kg x 8, 50 kg x 8, 50 kg x 8, 50 kg x 8
Dumbbell Shoulder Press: 16kg x 8 , 20 kg x 7
Dumbbell Lateral Raise: 12kg x 8, 6kg x 11, 6kg x 11, 5kg x 8

Hi guys,

been traveling yesterday & today and wasn't able to properly log my food yesterday. Went out for dinner and i made the right choices, but didn't have my food scale with me.

Today:
2211kcal, F = 91g, C = 151g, P = 175g

Poor option of food for lunch, as it was served by the business i was visiting. Just had some sandwiches there, but made sure i get a good split of nutrients. Could have consumed more protein today and a little less carbs, but i think overall i made the most out of a day traveling.

Tomorrow I'll be hitting the gym again. Can't wait!

My training today has been awesome!

Seated leg curls : 80kg x 10, 80kg x 8, 90kg x 8
Leg press: 245kg x 12, 245kg x 12, 245kg x 12, 245kg x 8
Barbell Deadlift (Barbell included): 80kg x 8, 100kg x 8, 120kg x 5, 120kg x5
Leg extensions: 45kg x 15, 45kg x 15, 45kg x 15, 45kg x 15,
Dumbbell concentration curls: 16kg x 10, 16kg x 8, 16kg x 5, 16kg x 5
Bench dips: 15, 15, 13, 13, 7

Felt a real good surge of power. Must be down to eating carbs again.


Weight: 136,7kg. So up 1,8kg versus before i began eating carbs + creatine again.
Still in the normal range. I consider a 4kg weight gain to be normal, so i wouldn't be surprised to hit 139kg, but then my weight should be dropping.

Consumed all my food for today

Kcal = 2395
F = 93g
C = 126g
P = 254g

Boom, next Training

Barbell Bench Press (kg incl. Bar): 65kg x 8, 65kg x 6, 65kg x6, 65kg x 4
Barbell Incline Bench Press (kg incl. Bar): 40kg x 8, 40kg x 8, 40kg x8, 40kg x 10
Machine Assisted Pull Up: 80kg support, x8, x8, x7, x7
Barbell bent over rows (kg incl Bar): 40kg x 10, 40kg x 8, 50kg x7, 50kg x6
Dumbbell Shoulder Press: 20kg x 10, 20kg x 6
Dumbbell Lat Raise: 6kg x 12, 6kg x 10, 6kg x 10, 6kg x 7

Weight today: 136,1kg

Levelled up on the Bench Press. Will do the same next time round for the incline Bench Press.

Did my food for today:

kcal = 2362
F = 88,2g
C = 140,6g
P = 236,2g

I HATE Water Retention/Gain... My weight today is 136,6kg.
I‘m tearing my heart and soul out for this recomposition thing... Yet the scale does whatever it wants.

My training today

Barbell Bench Press (incl. Bar): 60kg x 8, 65kg x6, 65kg x6
Barbell Incline Bench Press (incl. Bar): 45Kg x 8, 45kg x 8 , 45kg x 8, 45kg x8
Assisted Pull-Ups: 80kg x 8 , 70kg x 8, 70kg x 5, 80kg x 8
Cable Seated Rows : 70kg x8, 70kg x 8, 70kg x8 8, 70kg x 8
Dumbbell Shoulder Press: 20kg x 8, 20kg x 6
Dumbbell lateral raise: 6kg x 10, 6kg x 10, 6kg x 7
Bench Press: 245kg x 12, 245kg x 10, 245kg x8
Barbell Curls: 30kg x 8, 30kg x 8, 30kg x 8

Good

2173kcal
F = 91g
C = 132g
P = 218g

... and my weight today is +900g to 137,5kg.

Keep going with the exercise and controlled eating and the scale will change eventually. You can be gaining muscle and losing fat and the scale weight is the same. Weighing once a week should give a better indicator than every couple of days.

Not a lot of activity here as i was going KETO for a few weeks again, until i crashed. See my post in the losing fat category.

I'll continue with a PSMF, 2x full body routine per week.

This is today:

Went for a nice training this morning, 7AM as usual - fasted state.

Barbell Squats (incl. bar): 60kg x 12, 80kg x 10, 80kg x 10, 80kg x 10 (Superset 1) (+160kg volume)
Push-ups : 10, 12, 12, 12 (Superset 2) (+6 reps)
Bent-over barbell rows (incl. bar) : 55kg x 12, 55kg x 12, 55kg x 12, 55kg x 12 (Superset 2) (+180kg volume)
Preacher curls: 20kg x 10, 25kg x 10, 25kg x 6, 20kg x 10 (Superset 2)
Bench press (incl. bar) : 60kg x 12, 70kg x 10, 70kg x 8, 60kg x 8 (+140kg volume)
Machine flyes: 70kg x 15, 70kg x 12, 70kg x 9, 70kg x 10 (+/- 0 volume change)


Quite staggering that i immediately feel better with having carbs. I had more energy and managed to increase my volume finally. I remember last week that i was really done after doing my squats already.

I'm going to change a few exercises so that i get a full body workout 2x per week. Probably i'll change the rows for underhand Pull-Ups and the Curls for Military Presses.

I'll continue my log here, hoping that a few of you will chime in.

Oh, my weight today. +0,7kg to 133,1

It's possible to eat carbs and lose weight. You just gotta eat a calorie deficit.
If you want to do keto no matter what, then that's also possible.
I wouldn't worry bout the number on the scale. What matters is how you look in the mirror. And what size the measuring tape tells you.
Weigh yourself maybe once a month, not every day/week.

Estkei, when you figured out your TDEE did also take into account a deficit? I am currently at 354lbs (165.5KG), and my TDEE is 3600ish, but I take a 1,000 calorie deficit and eat 2,600. I am about 2 meters tall, but that shouldn't change that much.

Also, I'd highly recommend measuring yourself and keeping a log of it. If you are losing fat and gaining muscle or even gaining water while losing fat you will still be getting smaller, so while the scale may be deceiving at times the measurements won't be as much. I saw you said you don't feel comfortable posting pics yet, but I hope for your sake you are. For me, I did not lose any weight over the past week, however I did lose 5 inches (12.7cm) and even the pictures I showed family they can see a difference week to week.

Keep it up, you got this!

Yes, that‘s really the same for me. I did lose 8cm on my stomach since mid September, but only lost a few kilos.

In terms of nutrition:

Yesterday
2061kcal
Fat = 56g
Carbs = 182g
Protein = 175g

Today I’ll be looking at 1.600kcal with 185g protein, 65g fat, 65g carbs.

Hi,

My weight today = 131,9kg

Nutrition yesterday

1680kcal
Fat = 56g
Carbs = 56g
Protein = 182g

Overall pretty easy day, not a lot of hunger. I didn’t have breakfast to save some kcal for lunch & dinner.
I did snack as well, which helps me to chill a lot during a diet. I had some cornflakes, some beef jerky, for example. All within budget.
Looking forward to Saturday, when I’ll be training again and have a carb budget of almost 200g. ;)

Overall, feeling pretty good. Even though my carbs are relatively low, i feel i have good energy.

Hi guys,

Time for a little update after i spent the last few months posting my log in German boards mostly.
I went keto a couple weeks ago once again, i believe it was the 12th of January. I weighed 127kg then and lost 4kg pretty quickly. 3kg of which i suppose were water, as this is the usual water weight i hold with carbs / when adding creatine.

My weight went down to 123,6kg by going Keto at around 1.500-1.600kcal.
At the same time, i went absolutely crazy in the gym in January. Hitting the gym 5 times a week, pumping my heart and soul out.
My chest area is now actually showing some muscle, my shoulders do, too.

The weights i used for reps on some exercises:
Bench press: 90kg
Barbell Military Press: 47,5kg
Dips without any support weight (impossible just a few months ago)
Deadlifts: 120kg
Squats: 100kg

But now, I’ve hit a low again. Hurt my wrist 2 weeks ago, went easier on the training and switched to cardio more.
Then, last week, went for business travel - hoping i could get a few good runs in, but got sick instead. Now on my last 24hr of antibiotics and hoping i can go train safely again on Wednesday. I feel almost fully recovered.

Now, the big one... the food.
I‘m constantly in and out of keto. I like keto because i don‘t feel any hunger on it. I dislike keto because after a few weeks i just can‘t stand the choices of food I’m getting anymore.

Also, in retrospective, i have lost weight on any diet. I lost a total of 26kg in 2019 and i only really started in May, and started lifting weights in August.
My weight goes down in ups and downs, but that‘s just how it is when you‘re lifting. Storing water is a big thing for me. Gives me lots of insecurity.

Overall, I’m still overcomplicating stuff.
I‘m still not sure what to eat and how much of it, so i just go low low low - or i go Keto.
Remember, I’m 1,92m tall, too and I’ve been on 1.500ish kcal for most of the time.

So, contemplating putting carbs back into my diet once again...