fat loss log

[IvanTheFat]

Hello everyone!
I started on 1st of April with 117,2kg(258,4lbs). I have 22 weeks from 1st of April to my 32nd birthday and am going to get to 95kg(209,4 lbs) by this time.
I eat the same food everyday, 3 meals a day , around 2400cal, 174g protein, 244g carb, 78g fat. After workouts I add postworkout shake for 300cal.
I plan to do 3 full body workouts a week. Programm is inspired by "fierce 5 routine", which I've found on this forum. I don't have any cardio at the moment, but I track my daily steps and try to be more active.

[IvanTheFat]

Finally managed to start a new thread here, so I give an update on my progress for the first week.
My weight on 8th of April was 114.9kg(253,3 lbs), so I am 2.3kg(5lbs) down. To track progress without daily fluctuations I am going to take weekly averages. I have bio impedance scales, which I don’t trust much to be honest, but for statistic and fun I record every morning my weight and body fat. First week averages are 116,2kg(256lbs) weight, 26,0% body fat percentage, 30,2kg(66,5lbs) fat weight. Although I understand that there should be a lot of water weight in this 2.3kg(5lbs) I feel happy and motivated anyway.
My diet went well, I managed to stick to the plan 100% of time for the first week. I would say that I am definitely feeling the calorie deficit. It is challenging(especially towards the end of week), but far from extreme.
Training also went well with minor issues. I pulled some back muscle on Monday doing one arm dumbbell row. I was not happy about that and thought that this will stop me for some time. Actually I missed Wednesday’s workout, but was lucky to recover by Friday. I am not sure why this happened, but I am going to lower weight for next workout. My weekly steps count was 80,299.

[IvanTheFat]

Week 2.
weight on 15 april is 114.6 kg(252.6lbs). Averages for the 2nd week are: weight 115.1kg(253.7lbs), fat 29.5kg(65lbs), bf% 25.7%.

I wasn't lucky with training again - only managed to do it on Wednesday and pulled back muscle again. I suspect that this is because of band pull apart exercise. I will exclude this exercise from my workouts.
Weight was around 115kg(253.5lbs) all week and finally went down a little bit only this morning. I'll try to do 3 gym sessions this week. If that doesn't help I will start cutting food intake from the next week.

[IvanTheFat]

Week 3.

weight today is 114kg(251.3lbs). Averages for week 3 are weight 114.2kg(251.7 lbs), fat 28.8kg(63.5lbs), bf 25.2%.

Training: still struggling with injury, managed to do only one training. I take this week off as well and hope start training again from week 5.
Steps count for the week was 66,632.

Diet was not perfect. I ate take away on Friday, didn't know how many calories, after that on Saturday I missed lunch, so was low on calories and finally yesterday I ate uncontrolled in the evening. No idea what was my overall calorie intake. This week I'll try to stick to my diet plan.
One change I want to introduce is replace for dinner 100g buckwheat with additional chicken breast and 10g olive oil. So, it is 2297 calories, 201g protein, 173g carbs, 86g fat for the day now instead of 2359 calories, 174g protein, 244g carbs, 78g fat before.

[TheUnderdog83]

Great job so far. I might suggest mixing up your diet a bit on a daily basis, but still hitting the same macros. IMO, having a varied diet is the secret to a successful cut. Eating take out is fine, just track those calories as well. I use MyFitnessPal app to track everything, they have almost all major restaurant foods loaded.

[IvanTheFat]

Great job so far. I might suggest mixing up your diet a bit on a daily basis, but still hitting the same macros. IMO, having a varied diet is the secret to a successful cut. Eating take out is fine, just track those calories as well. I use MyFitnessPal app to track everything, they have almost all major restaurant foods loaded.

Thanks. I read your log, congratulations on your progress.
I eat the same meals every day to make easier cooking, calories counting and food shopping. It is boring, but it helps to save time and I am fine with it as far as I make progress. I definitely need to add take out calories to Myfitnesspal log, but I was too lazy to do it. I hope that was one off cravings, otherwise I will change my diet to add more variety.

[IvanTheFat]

Four weeks of weight loss are over. Averages are below.

Week 4
weight: 113,2 kg(249,5 lbs); fat 28,4 kg(62,5 lbs); lean 84,8 kg(187 lbs);bf% 25,1%
Week 3
weight: 114,2 kg(251,7 lbs); fat 28,8 kg(63,4 lbs); lean 85,4 kg(188,3 lbs);bf% 25,2%
Week 2
weight: 115,1 kg(253,7 lbs); fat 29,5 kg(65,1 lbs); lean 85,5 kg(188,6 lbs);bf% 25,7%
Week 1
weight: 116,2 kg(256,3 lbs); fat 30,2 kg(66,6 lbs); lean 86,1 kg(189,7 lbs);bf% 26%

Overall good progress so far - 1kg(2,2 lbs) per week. A bit worried about high lean mass loss, but I don't trust this measurements much. The other thing is that I haven't been lucky with gym training since start of weight loss.
I can not see much progress in my appearance at this point. Probably, I should loose more weight in order to see the visual progress. Anyway I bought a camera tripod so I can take progress pictures. Photos in the mirror didn't work well for me in the past.
Diet was good last week. I didn't eat according to the plan only one day when I ordered take out. But it was planned as well. I ate 2 chicken breasts and a salad on that day for lunch and this allowed me to order take out for dinner. Overall calories were 2529, protein 209g, carbs 153g, fat 117g. On the other days: 2341, protein 203g, carbs 181g, fat 87g.
Plan for the next week: keep up diet plan, start gym. I hope I will be lucky with gym this time.

[IvanTheFat]

Week 5
weight: 112,3 kg(247,7 lbs); fat 27,8 kg(61,3 lbs); lean 84,5 kg(186,4 lbs);bf% 24,8%
Week 4
weight: 113,2 kg(249,5 lbs); fat 28,4 kg(62,5 lbs); lean 84,8 kg(187 lbs);bf% 25,1%
Week 3
weight: 114,2 kg(251,7 lbs); fat 28,8 kg(63,4 lbs); lean 85,4 kg(188,3 lbs);bf% 25,2%
Week 2
weight: 115,1 kg(253,7 lbs); fat 29,5 kg(65,1 lbs); lean 85,5 kg(188,6 lbs);bf% 25,7%
Week 1
weight: 116,2 kg(256,3 lbs); fat 30,2 kg(66,6 lbs); lean 86,1 kg(189,7 lbs);bf% 26%

Last week was very stressful for me and I am happy to say that I managed to stick to the diet plan until Sunday evening. Before that I usually tried to compensate stress by overeating, but during the current weight loss I get it under control. My brother was back from visiting parents on Sunday, so he brought some sweets from them. I definitely overate on Sunday and it is bad. But there are some good points. First of all, I counted calories and macros. They were: calories 3,339; protein 122g; carbs 478g; fat 110g. Secondly, I went for a walk and made 17,000 steps for that day which is a lot for me. I didn't add weight this morning. Because of additional carbs I felt strong on today's morning training. Finally I am back to the plan from this week.
I started gym training easier than before and looks like I didn't get any injuries which is great.

[IvanTheFat]

Week 6
weight: 111,5 kg(245,8 lbs); fat 26,9 kg(59,3 lbs); lean 84,6 kg(186,5 lbs);bf% 24,1%
Week 5
weight: 112,3 kg(247,7 lbs); fat 27,8 kg(61,3 lbs); lean 84,5 kg(186,4 lbs);bf% 24,8%
Week 4
weight: 113,2 kg(249,5 lbs); fat 28,4 kg(62,5 lbs); lean 84,8 kg(187 lbs);bf% 25,1%
Week 3
weight: 114,2 kg(251,7 lbs); fat 28,8 kg(63,4 lbs); lean 85,4 kg(188,3 lbs);bf% 25,2%
Week 2
weight: 115,1 kg(253,7 lbs); fat 29,5 kg(65,1 lbs); lean 85,5 kg(188,6 lbs);bf% 25,7%
Week 1
weight: 116,2 kg(256,3 lbs); fat 30,2 kg(66,6 lbs); lean 86,1 kg(189,7 lbs);bf% 26%

Good results for the last week(probably too good to be true). The week was stressful as the week before, but I still managed to stick to the diet plan. Training was good as well. With getting results I get additional motivation as well, so the main question is how I can handle weight loss plateau if I get any.

[Kiffy200]

Week 6
weight: 111,5 kg(245,8 lbs); fat 26,9 kg(59,3 lbs); lean 84,6 kg(186,5 lbs);bf% 24,1%
Week 5
weight: 112,3 kg(247,7 lbs); fat 27,8 kg(61,3 lbs); lean 84,5 kg(186,4 lbs);bf% 24,8%
Week 4
weight: 113,2 kg(249,5 lbs); fat 28,4 kg(62,5 lbs); lean 84,8 kg(187 lbs);bf% 25,1%
Week 3
weight: 114,2 kg(251,7 lbs); fat 28,8 kg(63,4 lbs); lean 85,4 kg(188,3 lbs);bf% 25,2%
Week 2
weight: 115,1 kg(253,7 lbs); fat 29,5 kg(65,1 lbs); lean 85,5 kg(188,6 lbs);bf% 25,7%
Week 1
weight: 116,2 kg(256,3 lbs); fat 30,2 kg(66,6 lbs); lean 86,1 kg(189,7 lbs);bf% 26%

Good results for the last week(probably too good to be true). The week was stressful as the week before, but I still managed to stick to the diet plan. Training was good as well. With getting results I get additional motivation as well, so the main question is how I can handle weight loss plateau if I get any.

Ah GREAT WORK!! I started around the same weight as you (112kg) back in October and now I am down to 79kg Keep at it and keep the great work up! I feel a million times better than I did heavier so you have that to look forward too As for plateauing I am unfortunately no so wouldnt like to pass judgement on that.

[IvanTheFat]

Ah GREAT WORK!! I started around the same weight as you (112kg) back in October and now I am down to 79kg Keep at it and keep the great work up! I feel a million times better than I did heavier so you have that to look forward too As for plateauing I am unfortunately no so wouldnt like to pass judgement on that.

Thanks! so you have lost 33kg in 7 months. that's impressive!

[Kiffy200]

Thanks! so you have lost 33kg in 7 months. that's impressive!

Ah thanks man and yeah my weight yoyo's a lot so losing the weight is easy, this is the most I have lost however and I am the most determined to keep it off I've ever been

[IvanTheFat]

Week 7
weight: 111,2 kg(245,1 lbs); fat 26,6 kg(58,7 lbs); lean 84,5 kg(186,4 lbs);bf% 23,9%
Week 6
weight: 111,5 kg(245,8 lbs); fat 26,9 kg(59,3 lbs); lean 84,6 kg(186,5 lbs);bf% 24,1%
Week 5
weight: 112,3 kg(247,7 lbs); fat 27,8 kg(61,3 lbs); lean 84,5 kg(186,4 lbs);bf% 24,8%
Week 4
weight: 113,2 kg(249,5 lbs); fat 28,4 kg(62,5 lbs); lean 84,8 kg(187 lbs);bf% 25,1%
Week 3
weight: 114,2 kg(251,7 lbs); fat 28,8 kg(63,4 lbs); lean 85,4 kg(188,3 lbs);bf% 25,2%
Week 2
weight: 115,1 kg(253,7 lbs); fat 29,5 kg(65,1 lbs); lean 85,5 kg(188,6 lbs);bf% 25,7%
Week 1
weight: 116,2 kg(256,3 lbs); fat 30,2 kg(66,6 lbs); lean 86,1 kg(189,7 lbs);bf% 26%

I have mixed feelings about week 7 results. It looks like weight loss slowed down. It is still some progress, but at the rate of 0.3kg(0.7lbs)/week I reach my target only in a year.
One day on the last week was bad in terms of diet, I didn't even count calories, but other six were according to the plan.
Training was good, I managed to increase weights in some exercises and didn't get any injuries. The bad thing is that I felt out of energy after gym sessions.
Overall, I don't have plans to change anything, will keep the same work and check back after this week.

[IvanTheFat]

Just a mid week update. Looks like my weight loss has really slowed down as my weight continues to fluctuate around the same number and I decided to take it easy for some time. I have two weeks(actually one and a half) before summer. For this time I am going to relax a bit about the diet. No crazy cheat meals or cheat days, just healthy food but without too much counting. I plan to continue with the gym, so I still hope to loose a bit of fat. It will be good to get under 110kg(242,5 lbs) by the end of week 9.
After that I am going to get back to counting calories and I hope to lose 10kg(22lbs) by the end of summer. If I manage to do it I will be under 100kg(220lbs) in the beginning of September. I will reevaluate my goals then depending on my results.

[IvanTheFat]

Week 8
weight: 110,3 kg(243,3 lbs); fat 26,0 kg(57,4 lbs); lean 84,3 kg(185,9 lbs);bf% 23,6%
Week 7
weight: 111,2 kg(245,1 lbs); fat 26,6 kg(58,7 lbs); lean 84,5 kg(186,4 lbs);bf% 23,9%
Week 6
weight: 111,5 kg(245,8 lbs); fat 26,9 kg(59,3 lbs); lean 84,6 kg(186,5 lbs);bf% 24,1%
Week 5
weight: 112,3 kg(247,7 lbs); fat 27,8 kg(61,3 lbs); lean 84,5 kg(186,4 lbs);bf% 24,8%
Week 4
weight: 113,2 kg(249,5 lbs); fat 28,4 kg(62,5 lbs); lean 84,8 kg(187 lbs);bf% 25,1%
Week 3
weight: 114,2 kg(251,7 lbs); fat 28,8 kg(63,4 lbs); lean 85,4 kg(188,3 lbs);bf% 25,2%
Week 2
weight: 115,1 kg(253,7 lbs); fat 29,5 kg(65,1 lbs); lean 85,5 kg(188,6 lbs);bf% 25,7%
Week 1
weight: 116,2 kg(256,3 lbs); fat 30,2 kg(66,6 lbs); lean 86,1 kg(189,7 lbs);bf% 26%

I was not counting calories much at the end of week 8. Despite this I made a good progress, but I decided to go back to tracking from this week. I plan to have 2597cal on training days and 2448cal on nontraining days. My progress in the gym was good as well. I have 14 weeks before my birthday and hope to get below 100kg(220lbs) by this time which will be my lowest weight in 8 years.

[GJM753]

keep plugging away mate, keep tracking those calories, i am the same as you i kind of eat the same meals most days as i find it easier and it doesnt bother me too much eating the same things,

I do have the odd take away and add in something when counting calories, i always try and go higher than i think it would have been to cover myself,

you can do this, you're making good progress keep going!

[IvanTheFat]

keep plugging away mate, keep tracking those calories, i am the same as you i kind of eat the same meals most days as i find it easier and it doesnt bother me too much eating the same things,

I do have the odd take away and add in something when counting calories, i always try and go higher than i think it would have been to cover myself,

you can do this, you're making good progress keep going!

thanks! Looks like a strict plan is the best way to lose weight for me. When I become a bit relaxed about it, my progress slows down and after that my motivation diminishes and then this cycle repeats)

[IvanTheFat]

Week 9
weight: 109,8 kg(242,1 lbs); fat 25,7 kg(56,7 lbs); lean 84,1 kg(185,4 lbs);bf% 23,4%
Week 8
weight: 110,3 kg(243,3 lbs); fat 26,0 kg(57,4 lbs); lean 84,3 kg(185,9 lbs);bf% 23,6%
Week 7
weight: 111,2 kg(245,1 lbs); fat 26,6 kg(58,7 lbs); lean 84,5 kg(186,4 lbs);bf% 23,9%
Week 6
weight: 111,5 kg(245,8 lbs); fat 26,9 kg(59,3 lbs); lean 84,6 kg(186,5 lbs);bf% 24,1%
Week 5
weight: 112,3 kg(247,7 lbs); fat 27,8 kg(61,3 lbs); lean 84,5 kg(186,4 lbs);bf% 24,8%
Week 4
weight: 113,2 kg(249,5 lbs); fat 28,4 kg(62,5 lbs); lean 84,8 kg(187 lbs);bf% 25,1%
Week 3
weight: 114,2 kg(251,7 lbs); fat 28,8 kg(63,4 lbs); lean 85,4 kg(188,3 lbs);bf% 25,2%
Week 2
weight: 115,1 kg(253,7 lbs); fat 29,5 kg(65,1 lbs); lean 85,5 kg(188,6 lbs);bf% 25,7%
Week 1
weight: 116,2 kg(256,3 lbs); fat 30,2 kg(66,6 lbs); lean 86,1 kg(189,7 lbs);bf% 26%

I managed to get below 110kg(242,5 lbs) before the summer as was planned. That is a good thing. Can I lose 10kg(22lbs) more during the summer? I am not sure as my weight loss has slowed down.
I thought a lot about improving my diet, my training program, started to watch YouTube trying to find something new. Finally I managed to understand that my initial diet and training program was good and I had to stick to it as I got some results with it. Recently my progress has not been as fast as I wanted, but I have to accept that this is a realistic rate of weight loss.
My training was good, I lift more every week. The only thing I changed last week was the order of the exercises. I don't have energy to keep the same intensity during the training, I am getting tired towards the end. My pull exercises(lat pull down or dumbbell rows) were always in the end and these are my weakest movements as well, so I changed the order to put them after leg exercises but before push exercises.

[IvanTheFat]

Week 10
weight: 109,1 kg(240,6 lbs); fat 24,6 kg(54,3 lbs); lean 84,5 kg(186,3 lbs);bf% 22,6%
Week 9
weight: 109,8 kg(242,1 lbs); fat 25,7 kg(56,7 lbs); lean 84,1 kg(185,4 lbs);bf% 23,4%
Week 8
weight: 110,3 kg(243,3 lbs); fat 26,0 kg(57,4 lbs); lean 84,3 kg(185,9 lbs);bf% 23,6%
Week 7
weight: 111,2 kg(245,1 lbs); fat 26,6 kg(58,7 lbs); lean 84,5 kg(186,4 lbs);bf% 23,9%
Week 6
weight: 111,5 kg(245,8 lbs); fat 26,9 kg(59,3 lbs); lean 84,6 kg(186,5 lbs);bf% 24,1%
Week 5
weight: 112,3 kg(247,7 lbs); fat 27,8 kg(61,3 lbs); lean 84,5 kg(186,4 lbs);bf% 24,8%
Week 4
weight: 113,2 kg(249,5 lbs); fat 28,4 kg(62,5 lbs); lean 84,8 kg(187 lbs);bf% 25,1%
Week 3
weight: 114,2 kg(251,7 lbs); fat 28,8 kg(63,4 lbs); lean 85,4 kg(188,3 lbs);bf% 25,2%
Week 2
weight: 115,1 kg(253,7 lbs); fat 29,5 kg(65,1 lbs); lean 85,5 kg(188,6 lbs);bf% 25,7%
Week 1
weight: 116,2 kg(256,3 lbs); fat 30,2 kg(66,6 lbs); lean 86,1 kg(189,7 lbs);bf% 26%

My diet was all over the place last week. I ate little three days, two days I had really big takeout, two days I ate as planned. I think, that my measurements are not correct because of that. I noticed, that on the day after big takeout my weight was up 1kg, but my fat mass was down. If I compare Monday three weeks ago and today, then I will see that I have lost only 1kg(2.2lbs) and 1cm(0.4in) in waist measurement. Weekly averages change is a bit better, but still not great.
I start getting bored by slow progress, so my plan for this week is to reduce calories a bit and add two cardio sessions a week to increase calorie deficit. I will write more updates during this week and will report if I manage to handle it.

[IvanTheFat]

Week 13
weight: 107,1 kg(236,1 lbs); fat 23,5 kg(51,7 lbs); lean 83,7 kg(184,4 lbs);bf% 21,9%
Week 10
weight: 109,1 kg(240,6 lbs); fat 24,6 kg(54,3 lbs); lean 84,5 kg(186,3 lbs);bf% 22,6%
Week 9
weight: 109,8 kg(242,1 lbs); fat 25,7 kg(56,7 lbs); lean 84,1 kg(185,4 lbs);bf% 23,4%
Week 8
weight: 110,3 kg(243,3 lbs); fat 26,0 kg(57,4 lbs); lean 84,3 kg(185,9 lbs);bf% 23,6%
Week 7
weight: 111,2 kg(245,1 lbs); fat 26,6 kg(58,7 lbs); lean 84,5 kg(186,4 lbs);bf% 23,9%
Week 6
weight: 111,5 kg(245,8 lbs); fat 26,9 kg(59,3 lbs); lean 84,6 kg(186,5 lbs);bf% 24,1%
Week 5
weight: 112,3 kg(247,7 lbs); fat 27,8 kg(61,3 lbs); lean 84,5 kg(186,4 lbs);bf% 24,8%
Week 4
weight: 113,2 kg(249,5 lbs); fat 28,4 kg(62,5 lbs); lean 84,8 kg(187 lbs);bf% 25,1%
Week 3
weight: 114,2 kg(251,7 lbs); fat 28,8 kg(63,4 lbs); lean 85,4 kg(188,3 lbs);bf% 25,2%
Week 2
weight: 115,1 kg(253,7 lbs); fat 29,5 kg(65,1 lbs); lean 85,5 kg(188,6 lbs);bf% 25,7%
Week 1
weight: 116,2 kg(256,3 lbs); fat 30,2 kg(66,6 lbs); lean 86,1 kg(189,7 lbs);bf% 26%

I haven't written for a while, but have been keeping the diet and training. From week 11 I have been doing 30 min elliptical machine session twice a week. I can't say that this helped me a lot, as I lost roughly the same weight as before.
A good thing is that weights for strength training become challenging for me, so progress has slowed down, but on the other hand I feel like I am doing a real progress. Also I feel that it would be better to split training into lower body and upper body as I don't have energy for everything in one training.

[IvanTheFat]

Week 14
weight: 105,7 kg(233,1 lbs); fat 23,2 kg(51,2 lbs); lean 82,5 kg(181,9 lbs);bf% 22,0%
Week 13
weight: 107,1 kg(236,1 lbs); fat 23,5 kg(51,7 lbs); lean 83,7 kg(184,4 lbs);bf% 21,9%
Week 10
weight: 109,1 kg(240,6 lbs); fat 24,6 kg(54,3 lbs); lean 84,5 kg(186,3 lbs);bf% 22,6%
Week 9
weight: 109,8 kg(242,1 lbs); fat 25,7 kg(56,7 lbs); lean 84,1 kg(185,4 lbs);bf% 23,4%
Week 8
weight: 110,3 kg(243,3 lbs); fat 26,0 kg(57,4 lbs); lean 84,3 kg(185,9 lbs);bf% 23,6%
Week 7
weight: 111,2 kg(245,1 lbs); fat 26,6 kg(58,7 lbs); lean 84,5 kg(186,4 lbs);bf% 23,9%
Week 6
weight: 111,5 kg(245,8 lbs); fat 26,9 kg(59,3 lbs); lean 84,6 kg(186,5 lbs);bf% 24,1%
Week 5
weight: 112,3 kg(247,7 lbs); fat 27,8 kg(61,3 lbs); lean 84,5 kg(186,4 lbs);bf% 24,8%
Week 4
weight: 113,2 kg(249,5 lbs); fat 28,4 kg(62,5 lbs); lean 84,8 kg(187 lbs);bf% 25,1%
Week 3
weight: 114,2 kg(251,7 lbs); fat 28,8 kg(63,4 lbs); lean 85,4 kg(188,3 lbs);bf% 25,2%
Week 2
weight: 115,1 kg(253,7 lbs); fat 29,5 kg(65,1 lbs); lean 85,5 kg(188,6 lbs);bf% 25,7%
Week 1
weight: 116,2 kg(256,3 lbs); fat 30,2 kg(66,6 lbs); lean 86,1 kg(189,7 lbs);bf% 26%

Another week of hard work and good progress this time. I made three changes. Firstly, I did strength training 4 times a week. Secondly, I paid more attention to tracking food. I tracked everything everyday with weight scales. Thirdly, I added more walking. I am trying to get 15,000 steps everyday on my fitness tracker.
Probably, this all was too much, but I still hope to get below 100kg by the end of the summer.

[bigpoppa2]

Week 14
weight: 105,7 kg(233,1 lbs); fat 23,2 kg(51,2 lbs); lean 82,5 kg(181,9 lbs);bf% 22,0%
Week 13
weight: 107,1 kg(236,1 lbs); fat 23,5 kg(51,7 lbs); lean 83,7 kg(184,4 lbs);bf% 21,9%
Week 10
weight: 109,1 kg(240,6 lbs); fat 24,6 kg(54,3 lbs); lean 84,5 kg(186,3 lbs);bf% 22,6%
Week 9
weight: 109,8 kg(242,1 lbs); fat 25,7 kg(56,7 lbs); lean 84,1 kg(185,4 lbs);bf% 23,4%
Week 8
weight: 110,3 kg(243,3 lbs); fat 26,0 kg(57,4 lbs); lean 84,3 kg(185,9 lbs);bf% 23,6%
Week 7
weight: 111,2 kg(245,1 lbs); fat 26,6 kg(58,7 lbs); lean 84,5 kg(186,4 lbs);bf% 23,9%
Week 6
weight: 111,5 kg(245,8 lbs); fat 26,9 kg(59,3 lbs); lean 84,6 kg(186,5 lbs);bf% 24,1%
Week 5
weight: 112,3 kg(247,7 lbs); fat 27,8 kg(61,3 lbs); lean 84,5 kg(186,4 lbs);bf% 24,8%
Week 4
weight: 113,2 kg(249,5 lbs); fat 28,4 kg(62,5 lbs); lean 84,8 kg(187 lbs);bf% 25,1%
Week 3
weight: 114,2 kg(251,7 lbs); fat 28,8 kg(63,4 lbs); lean 85,4 kg(188,3 lbs);bf% 25,2%
Week 2
weight: 115,1 kg(253,7 lbs); fat 29,5 kg(65,1 lbs); lean 85,5 kg(188,6 lbs);bf% 25,7%
Week 1
weight: 116,2 kg(256,3 lbs); fat 30,2 kg(66,6 lbs); lean 86,1 kg(189,7 lbs);bf% 26%

Another week of hard work and good progress this time. I made three changes. Firstly, I did strength training 4 times a week. Secondly, I paid more attention to tracking food. I tracked everything everyday with weight scales. Thirdly, I added more walking. I am trying to get 15,000 steps everyday on my fitness tracker.
Probably, this all was too much, but I still hope to get below 100kg by the end of the summer.

Hi Ivan keep up the great work! i have been following your journey and it is impressive how fast you are losing weight! keep posting

[IvanTheFat]

Hi Ivan keep up the great work! i have been following your journey and it is impressive how fast you are losing weight! keep posting

Hi, many thanks. I plan to continue until the end of the summer, so I have 8 weeks more.

[IvanTheFat]

Week 15
weight: 105,5 kg(232,6 lbs); fat 22,8 kg(50,2 lbs); lean 82,7 kg(182,4 lbs);bf% 21,6%
Week 14
weight: 105,7 kg(233,1 lbs); fat 23,2 kg(51,2 lbs); lean 82,5 kg(181,9 lbs);bf% 22,0%
Week 13
weight: 107,1 kg(236,1 lbs); fat 23,5 kg(51,7 lbs); lean 83,7 kg(184,4 lbs);bf% 21,9%

I made little progress over the last week. My diet wasn't perfect, I ate more than I should have eaten three days that week. Another reason is a large weight drop on the previous week. My training was good, though.
Back to the diet plan this week and I still hope to be below 100kg by the end of the summer.

[IvanTheFat]

Week 16
weight: 103,3 kg(227,8 lbs); fat 22,5 kg(49,7 lbs); lean 80,8 kg(178,1 lbs);bf% 21,8%
Week 15
weight: 105,5 kg(232,6 lbs); fat 22,8 kg(50,2 lbs); lean 82,7 kg(182,4 lbs);bf% 21,6%
Week 14
weight: 105,7 kg(233,1 lbs); fat 23,2 kg(51,2 lbs); lean 82,5 kg(181,9 lbs);bf% 22,0%
Week 13
weight: 107,1 kg(236,1 lbs); fat 23,5 kg(51,7 lbs); lean 83,7 kg(184,4 lbs);bf% 21,9%

Good weight loss for this week, but pulled muscle during the training. I will do some cardio on the next week and will return to strength training after that.

[IvanTheFat]

Week 17
weight: 102,3 kg(225,5 lbs); fat 21,6 kg(47,6 lbs); lean 80,7 kg(178,0 lbs);bf% 21,1%
Week 16
weight: 103,3 kg(227,8 lbs); fat 22,5 kg(49,7 lbs); lean 80,8 kg(178,1 lbs);bf% 21,8%
Week 15
weight: 105,5 kg(232,6 lbs); fat 22,8 kg(50,2 lbs); lean 82,7 kg(182,4 lbs);bf% 21,6%
Week 14
weight: 105,7 kg(233,1 lbs); fat 23,2 kg(51,2 lbs); lean 82,5 kg(181,9 lbs);bf% 22,0%
Week 13
weight: 107,1 kg(236,1 lbs); fat 23,5 kg(51,7 lbs); lean 83,7 kg(184,4 lbs);bf% 21,9%

Another good week for weight loss. The goal of 100kg by the end of the summer looks realistic now. I start noticing some improvement in my appearance - less fat on chest, upper abs, some parts of legs, but still there is a lot of fat left. I have recovered from my injury, so I am going to start strength training next week.

[IvanTheFat]

Week 22
weight: 99,5 kg(219,3 lbs); fat 20,0 kg(44,0 lbs); lean 79,5 kg(175,3 lbs);bf% 20,1%

The goal of 100 kg by the end of the summer is completed. According to BMI I am now in "overweight" category instead of "obese" before. Also this is my lowest weight in 8 years. SO, it is time to set new goals.

1) Weight.
easy goal: maintain <100kg
medium goal: <95kg
hard goal: <90kg

2) Pull ups
I have started training pull ups. Currently my level is 1 neutral grip pull up

easy goal: 1 normal pull up
medium goal: 5 pull ups
hard goal: 8 pull ups

3) Rowing.
I started doing rowing machine for my cardio workouts and liked it very much. Yesterday I completed 5000m in 23:38min and I want to improve.

5000m rowing
easy goal: manage to complete the distance every week. I think it is a decent goal for me as I did it only one and was really tired.
medium goal: 21:00 min
hard goal: 20:00 min

2000m rowing
easy goal: 08:00 min
medium goal: 07:50 min
hard goal: 07:40

500m rowing
easy goal: 02:00
medium goal: 01:50
hard goal: 01:45

I have just started rowing, so these numbers are a bit random, so will update them going forward.

[IvanTheFat]

Week 25
weight: 99,8 kg(220 lbs); fat 20,5 kg(45,1 lbs); lean 79,3 kg(174,9 lbs);bf% 20,5 %

After reaching my goal on week 22 I became less careful with my diet and gained a bit of weight. This week I am back to counting calories and managed to get back under 100kg again. I did rowing machine training several times. So far my best times: 500m - 01:48, 2000m - 08:05.1 and I adjust my goals. For 500m I am looking at 01:40, for 2000m at sub 8min.
This week I switched to 5 times a week training: 3 days full body strength training(mon,wed,fri) and 2 days of cardio - rowing + some abs(tue,sat).
For pull ups I simply included pull ups with assistance machine in my full body training, I plan to reduce assistance by 5lbs/week.