January (New Year) Fat Loss Thread

[Camarija]

Goal Weight:
192 lbs @ 10% body fat

Planned Duration of Diet:
15 Weeks Total

Week #	Date	Weight	Weight Change
0	January 9	227.5 lbs	/
1	January 16	224.5 lbs	-3 lbs
2	January 23	218.4 lbs	-6.1 lbs
3	January 30	214.4 lbs	-4 lbs
4	February 6	travel	travel
5	February 13	travel	travel
6	February 20	216.4 lbs	+2 lbs

Total Weight Lost So Far:
11.1 lbs

Starting Physique

Spoiler!

Notes

I was down to 211 lbs mid week a couple weeks ago, but that was when I was experiencing extreme gastrointestinal distress.

For a couple of weeks I was traveling, including a short vacation to Guadalajara and Tequila (I took the Tequila train, very cool). So obviously I broke my diet here and there, nothing too extreme.



24.4 lbs to lose in 9 weeks remaining. I may end up falling a little short, but that's okay.

I will focus hard on dieting for the following 4 weeks and see if I can lose 8 to 12 lbs in that time frame. These 4 weeks will determine whether or not my goal is realistic, or whether I will need another 5 weeks of dieting to reach my goal. The good news is I left myself and additional 5 weeks of wiggle room just in case I missed my goal weight by the time frame, but I'm not going to rely on those extra 5 weeks.

1st jan - 284.2
...
19th feb - 267.4

I’m at my lowest weight since 2019!

Absolutely crushing it Brother! Amazing progress!

Do you have a goal weight / body fat % in mind?

Darkius, if you don't mind my asking, did you have an accident and/or get injured? That is a pretty intense fasting regimen, I have only been able to do 24 hour fasts. I have not really tried beyond that though. How tall are you? 160 seems like a pretty healthy weight for most men, but admittedly I know little about you.

x2

I haven't heard of healing from not eating for 7 days, but I don't know your personal circumstances from which you are healing.

I currently weigh 180 pounds, and my goal is to drop to 155 before bulking up.

That's a solid plan, solid bulk How many weeks are you planning on running a cut?

Another 1.2 lbs down this week. Had a huge meal and caloric surplus this weekend at my Grandma's house (can't NOT eat a grandmother's food, right?) but was still able to come in lower. Still doing OMAD/2MAD. Went to bed with almost 16,000 steps last night. Probably need to up my steps on days I don't lift. Plan is to keep on trucking until mind-April.

You're doing this the psychologically and long term healthier way brother Changing your lifestyle towards healthier habits while still living your life. This is the way.



*edit* repping everyone in here

[TheFitLord]

That's awesome! You have a lot more time too. What is your goal?

My long-term goal is to get down below 200 pounds

[TheFitLord]

Goal Weight:
192 lbs @ 10% body fat

Planned Duration of Diet:
15 Weeks Total

Week #	Date	Weight	Weight Change
0	January 9	227.5 lbs	/
1	January 16	224.5 lbs	-3 lbs
2	January 23	218.4 lbs	-6.1 lbs
3	January 30	214.4 lbs	-4 lbs
7	February 20	216.4 lbs	+2 lbs

Total Weight Lost So Far:
11.1 lbs

Starting Physique

Spoiler!

Notes

I was down to 211 lbs mid week a couple weeks ago, but that was when I was experiencing extreme gastrointestinal distress.

For a couple of weeks I was traveling, including a short vacation to Guadalajara and Tequila (I took the Tequila train, very cool). So obviously I broke my diet here and there, nothing too extreme.



24.4 lbs to lose in 8 weeks remaining. I may end up falling a little short, but that's okay.

I will focus hard on dieting for the following 4 weeks and see if I can lose 8 to 12 lbs in that time frame. These 4 weeks will determine whether or not my goal is realistic, or whether I will need another 5 weeks of dieting to reach my goal. The good news is I left myself and additional 5 weeks of wiggle room just in case I missed my goal weight by the time frame, but I'm not going to rely on those extra 5 weeks.



Absolutely crushing it Brother! Amazing progress!

Do you have a goal weight / body fat % in mind?



x2

I haven't heard of healing from not eating for 7 days, but I don't know your personal circumstances from which you are healing.



That's a solid plan, solid bulk How many weeks are you planning on running a cut?



You're doing this the psychologically and long term healthier way brother Changing your lifestyle towards healthier habits while still living your life. This is the way.



*edit* repping everyone in here

My long term goal is to get down to below 200 pounds, but my short term goal is to get to 240 or lower

[Darkius]

1st jan - 284.2
8th jan - 279.6
15th jan - 278.6
22nd jan - 275.2
29th jan - 277
4th feb - 269.6
12th feb - 270
19th feb -
26th Feb -
5th mar -
12th mar -
19th mar -
26th mar -
2nd apr -
9th apr -
16th Apr -
23rd apr -
30th apr -

I got down to 268.2 yesterday, not sure why I regained so much

Water and food weight. Empty your gut and you'll lose at least 5 pounds. But it will come back when you eat again.

[Rich1143]

Great job, folks! Seeing a lot of solid results so far. If you are not seeing results, please don't jump off the thread. To me learning how to recover from mess-up is the most important part. At any rate, here is my update for the week:

Week 1 - 189.6
Week 2 - 188.6
Week 3 - 186.6
Week 4 - 184.2
Week 5 - 182.8
Week 6 - 181.6
Week 7 - 180.6

Still losing 1 to 1.5 lbs per week. Slower than I originally wanted, but this rate has been pretty sustainable and I am actually enjoying the process somewhat. When I go to bed on too deep of a deficit, I can't sleep, so finding a livable deficit to sleep well on is important I think. I am finding that I need less calories than what the online calorie calculators have been telling me.

[HomeGymChains]

Jan 6th - 230.8
Jan 13th - travel
Jan 20th -230.3
Jan 27th - 230.7
Feb 3rd - 229.5
Feb 10th - 229.4
Feb 17th - 233.6
Feb 24th -
Mar 3rd -
Mar 10th -
Mar 17th -
Mar 24th -
Mar 31st -

[Rich1143]

Jan 6th - 230.8
Jan 13th - travel
Jan 20th -230.3
Jan 27th - 230.7
Feb 3rd - 229.5
Feb 10th - 229.4
Feb 17th - 233.6
Feb 24th -
Mar 3rd -
Mar 10th -
Mar 17th -
Mar 24th -
Mar 31st -

Not a big deal. Just keep on it.

I've lost 4 pounds since the start of the year, and my wife has been losing weight too. We've got a friends wedding to attend in August and I have a suit in the wardrobe that I need to lose a few pounds to fit in. And my wife has just bought a new dress from Nadine Merabi - https://www.nadinemerabi.com/ so she's trying to lose a little weight so she can feel better in that.

I am in a similar boat. Have a wedding mid-April and I realized at a wedding this last summer that I was fat again. My goal is to be down to 175 by mid-April. If I get there soon, 170 lbs.

[mjisery]

29th jan - 150lbs
5th feb - 148.6lbs
12th feb - 146.8lbs
19th feb - 146.9lbs
26th Feb - 145.7lbs
5th mar -
12th mar -
19th mar -
26th mar -
2nd apr -
9th apr -
16th Apr -
23rd apr -
30th apr -

[TheFitLord]

1st jan - 284.2
8th jan - 279.6
15th jan - 278.6
22nd jan - 275.2
29th jan - 277
4th feb - 269.6
12th feb - 270
19th feb - 267.4
26th Feb - 269
5th mar -
12th mar -
19th mar -
26th mar -
2nd apr -
9th apr -
16th Apr -
23rd apr -
30th Apr -

I went up a little bit, cheated on my diet

[Camarija]

Goal Weight:
192 lbs @ 10% body fat

Planned Duration of Diet:
15 Weeks Total

Week #	Date	Weight	Weight Change
0	January 9	227.5 lbs	/
1	January 16	224.5 lbs	-3 lbs
2	January 23	218.4 lbs	-6.1 lbs
3	January 30	214.4 lbs	-4 lbs
4	February 6	travel	travel
5	February 13	travel	travel
6	February 20	216.4 lbs	+2 lbs
7	February 27	214.4 lbs	-2 lbs

Total Weight Lost So Far:
13.1 lbs

Weight Loss % Towards Goal Weight:
36.9% Complete

Starting Physique

Spoiler!

Notes

22.4 lbs to lose in 8 weeks remaining.
2.8 lbs to lose per week needed to reach goal on time.

I'm happy with my rate of weight loss. I'm shooting between 2 and 3 lbs of weight loss per week from here on out so that I don't end up with loose skin by the end of it. This next week I'm going to experiment and see if I can drop around 3 lbs instead of 2 lbs.

I've been running a much less frequent, but more manageable training split with greatly reduced volume. The good news is that I can get through my workouts without fainting, feeling a pump, while maintaining strength and lean muscle mass.

For cardio I walk my dog every day for 1 to 3 hours

Upper Day / Rest / Lower Day / Rest

Upper Day

Lower Day

Hammer Strength ISO Chest Press 2 warm up sets 2 work sets Hammer Strength ISO Decline Chest Press 1 work set Pull Up 2 warm up sets 2 work sets Chest Supported T-Bar Wide Pronate Grip 1 work set Cable Cross Lateral Raise 3 work sets Cable Cross Face Pull 3 work sets French Press 1 warm up set 2 work sets Cable Triceps with Rope Attachment [Overhead / Pushdown Superset] 1 work sets Hammer Strength Seated Bicep Preacher Curl 1 warm up set 2 work sets Hammer Strength MTS Biceps Curl Machine 1 work sets

Cybex 60 degree Calf Raise 1 warm up set 2 work sets Seated Calf Raise 1 warm up set 1 work set -=Superset=- Hip Adduction with 2 second pause 2 work sets -=Superset=- Hip Abduction with 2 second pause 2 work sets Precor Front Squat 5 warm up sets 2 work sets Leg Extension 1 warm up set 1 work set 45 Degree Back Extension (Rounded Back) 3 warm up sets 2 work sets Prone Leg Curl 1 warm up set 1 work set Abdominal Crunch Machine 1 warm up set 2 work sets -=Superset=- Leg Raises 1 warm up set 2 work sets

---

Weekly Volume

Chest / Back / Side Delt / Rear Delt / Tricep / Bicep - 5.25 sets

Quad / Calf - 5.25 sets
Glute / Adductor / Abductor / Abs - 3.5 sets
Hamstring - 1.75 sets

My goal is maintenance while on a deficit, not building muscle, so it's pretty light on volume, but the weight is still as high as it was at the peak of my bulk

[Camarija]

My long-term goal is to get down below 200 pounds

I went up a little bit, cheated on my diet

You're still on a very impressive trajectory. 2 to 3 lbs per week of weight loss will add up very quickly I bet you're already starting to feel looser in your clothes.

If you are not seeing results, please don't jump off the thread. To me learning how to recover from mess-up is the most important part.

+1

If you took some time off your diet, you don't need to go extreme to get back into it. Just ease back into it and make it sustainable

Still losing 1 to 1.5 lbs per week. Slower than I originally wanted, but this rate has been pretty sustainable and I am actually enjoying the process somewhat. When I go to bed on too deep of a deficit, I can't sleep, so finding a livable deficit to sleep well on is important I think. I am finding that I need less calories than what the online calorie calculators have been telling me.

Yeah for your weight that's a great rate of weight loss. Slow and steady is sustainable, and it also means less saggy skin by the end of it

Also yeah, those calculators aren't perfect. I used one as a tool for a starting point, but now I've calculated my actual metabolic rates depending on my weight, activity level, based on my weight loss / gain and all the calories I logged. Even then, it's just an estimate

Jan 6th - 230.8
Jan 13th - travel
Jan 20th -230.3
Jan 27th - 230.7
Feb 3rd - 229.5
Feb 10th - 229.4
Feb 17th - 233.6

You've been around the same weight for a while now, have you been 'maingaining'? Strength going up on lifts while maintaining?

I've lost 4 pounds since the start of the year, and my wife has been losing weight too. We've got a friends wedding to attend in August and I have a suit in the wardrobe that I need to lose a few pounds to fit in.

+1

My cousin's wedding at the end of May and at top bulking weight of 235 lbs this last Christmas I literally could not fit into any of my suits without ripping them. My legs were like tree trunks bursting the pants, my chest and lats burst open the armpits, my arms burst open the shoulders. It was kind of funny actually :-D

[Rich1143]

Week 1 - 189.6
Week 2 - 188.6
Week 3 - 186.6
Week 4 - 184.2
Week 5 - 182.8
Week 6 - 181.6
Week 7 - 180.6
Week 8 - 177.8

Dropped my calories a bit this week and lost almost 3 lbs which was a pleasant surprise. Feeling a little run down, going to use today as a refeed day, so scale will probably go up a bit for the next few days. Trick is not over-doing it on refeeds or "cheat" meals, at least for me. I used to use the entire day to cheat, but I am probably going to have one big meal and one moderate meal and gunning for a 400-500 calorie surplus for the day.

[Matthew313]

12/21 294
12/28 291
1/4 288
1/11 286
1/18 283
1/25 281
2/1 279
2/9 277
2/17 276
2/22 274
3/1 272

Summer as in June 22st through Sept 21nd lost 53 pounds
Fall so far 42 pounds...
Winter so far 22 pounds
Total weight lost = 124 pounds as of 3/1

[Rich1143]

12/21 294
12/28 291
1/4 288
1/11 286
1/18 283
1/25 281
2/1 279
2/9 277
2/17 276
2/22 274
3/1 272

Summer as in June 22st through Sept 21nd lost 53 pounds
Fall so far 42 pounds...
Winter so far 22 pounds
Total weight lost = 124 pounds as of 3/1

Wow - great work. That is a lot of consistency that many people have a hard time achieving. That's awesome.

[GoEatWorms]

In on this thread for the inspo!
(Referred by Camarija.)

[TheFitLord]

12/21 294
12/28 291
1/4 288
1/11 286
1/18 283
1/25 281
2/1 279
2/9 277
2/17 276
2/22 274
3/1 272

Summer as in June 22st through Sept 21nd lost 53 pounds
Fall so far 42 pounds...
Winter so far 22 pounds
Total weight lost = 124 pounds as of 3/1

That’s incredible! What foods do you eat?

[Want2BeStrong]

Hi all!

I started my fat loss and fitness journey in November 2022 at around 220lbs. Did a BodPod composition scan in December 2022 so I can better track my progress.
I've been losing around 5 lb per month pretty consistently.

12/18 - 208 - BodPod scan - 28% bf - 150lb fat-free mass / 58lb fat
12/25 - 206.8
1/1 - 206
1/8 - 204
1/15 - 201.8
1/22 - 200.7
1/29 - 198.5
2/5 - 198.5
2/12 - 198.2
2/19 - 196.9
2/26 - 196.4
3/5 -
3/12 -
3/19 -
3/26 - BodPod scan #2 - goal is 20%bf or less, regardless of actual weight, but hoping to be around 190lb.

[TheFitLord]

1st jan - 284.2
8th jan - 279.6
15th jan - 278.6
22nd jan - 275.2
29th jan - 277
4th feb - 269.6
12th feb - 270
19th feb - 267.4
26th Feb - 269
5th mar - 267
12th mar -
19th mar -
26th mar -
2nd apr -
9th apr -
16th Apr -
23rd apr -
30th Apr -

[Matthew313]

That’s incredible! What foods do you eat?

Chicken
beef patty's
Yogurt
Cottage cheese
Low fat cream mushroom soup
Greenbeans
Salads
Eggs
Rice cakes
Stir fry
peppers
Olives


I try to maintain a pretty strict calorie deficit every day.

[MaxMS99]

Camarija recommended I post here, and today I'm starting my cut. Weighed in at 127kg/280lbs this morning, goal is 110kg/242.5lbs in about 4 months.

Mar 6: 127kg/280lbs
Mar 13:
Mar 20:
Mar 27:
Apr 3:
Apr 10:
Apr 17:
Apr 24:
May 1:
May 8:
May 15:
May 22:
May 29:
Jun 5:
Jun 12:
Jun 19:
Jun 26:

[Rich1143]

Camarija recommended I post here, and today I'm starting my cut. Weighed in at 127kg/280lbs this morning, goal is 110kg/242.5lbs in about 4 months.

Mar 6: 127kg/280lbs
Mar 13:
Mar 20:
Mar 27:
Apr 3:
Apr 10:
Apr 17:
Apr 24:
May 1:
May 8:
May 15:
May 22:
May 29:
Jun 5:
Jun 12:
Jun 19:
Jun 26:

Welcome aboard. This has always been a good resource for me. Please feel free to check-in and ask questions.

[MaxMS99]

Welcome aboard. This has always been a good resource for me. Please feel free to check-in and ask questions.

Thank you, I will!

[Camarija]

Goal Weight:
192 lbs @ 10% body fat

Planned Duration of Diet:
19 Weeks Total

Week #	Date	Weight	Weight Change
0	January 9	227.5 lbs	/
1	January 16	224.5 lbs	-3 lbs
2	January 23	218.4 lbs	-6.1 lbs
3	January 30	214.4 lbs	-4 lbs
4	February 6	travel	travel
5	February 13	travel	travel
6	February 20	216.4 lbs	+2 lbs
7	February 27	214.4 lbs	-2 lbs
8	March 6	213.6 lbs	-0.8 lbs

Total Weight Lost So Far:
13.9 lbs

Weight Loss % Towards Goal Weight:
39.2% Complete

Starting Physique

Spoiler!

Notes

21.6 lbs to lose in 11 weeks remaining.
1.96 lbs to lose per week needed to reach goal on time.

1.
This week I started loading on salt and water because in 2 weeks I am going on a short beach vacation. The bloating made it look like I didn't lose as much weight as I really did. I'm going to start cutting down on carbs for the following two weeks leading up to the beach trip. On the plane to the beach I will still be drinking a ton of water and salt. Then on the beach I'll stop salt loading and start eating carbs again. The net result is that my muscles will look huge for several days while I'm on the beach, and the bloating will turn into a lean dry muscle look. It's just a trick to make you look extra ripped, but during the lead up for a couple of weeks I'm going to be bloated and not look great.

2.
It's time to readjust my goals.
Disregarding the bloating, I'm at 213.6 lbs around 19.1% body fat.
With 7 weeks to go I can realistically make it to somewhere between 199 lbs (13.2%) and 206.2 lbs (16.2%).
I can extend my diet up to an additional 4 weeks, making the total length of the diet 19 weeks.
With 11 weeks to go I can realistically make it to somewhere between 191.2 lbs (9.6%) and 202.2 lbs (14.5%).
I can still achieve my goal weight and body fat% of 192 lbs @ 10% body fat by the end of May, but the window will be very tight.

[Camarija]

Week 7 - 180.6
Week 8 - 177.8

lost almost 3 lbs

refeed day

Great drop! And yes, you earned that mental health refeed day! Amazing progress brother

Total weight lost = 124 pounds as of 3/1

Your rate of weight loss is like clockwork! Great consistency, you got this figured out

In on this thread for the inspo!
(Referred by Camarija.)

Let's go Bro!

Start logging that weight loss

12/18 - 208 - BodPod scan - 28% bf - 150lb fat-free mass / 58lb fat
2/26 - 196.4
3/26 - BodPod scan #2 - goal is 20%bf or less, regardless of actual weight, but hoping to be around 190lb.

With any luck your muscle memory will kick in a bit, even while losing weight, and maybe you can be 20% bf at 190 lbs or better

Ambitious goal for your timeline but definitely in the range of possibility

1st jan - 284.2
5th mar - 267

Great drop!

Weighed in at 127kg/280lbs this morning,
goal is 110kg/242.5lbs in about 4 months.

Welcome Brother!
Sounds like a perfect target for 16 weeks.
Anywhere between 258.4 lbs and 238.4 lbs will be right on the money

Spoiler!

280*(.99^16)= 238.4
280*(.995^16)= 258.4

[GoEatWorms]

Let's go Bro!

Start logging that weight loss

Why not?

February 23: 82kg/180lbs
March 7: 78.9kg/173lbs

LFG! Congrats everybody. Keep it up!

[mjisery]

29th jan - 150lbs
5th feb - 148.6lbs
12th feb - 146.8lbs
19th feb - 146.9lbs
26th Feb - 145.7lbs
5th mar - 144.5lbs
12th mar -
19th mar -
26th mar -
2nd apr -
9th apr -
16th Apr -
23rd apr -
30th apr -


Is anyone getting error when browsing this forums? Im getting frustrater with the bad request, cant even post my update here.

[Rich1143]

Week 1 - 189.6
Week 2 - 188.6
Week 3 - 186.6
Week 4 - 184.2
Week 5 - 182.8
Week 6 - 181.6
Week 7 - 180.6
Week 8 - 177.8
Week 9 - 176.8

Down another pound this week. A bit anti-climatic after my 3 lb drop the previous week but progress nonetheless. Really seeing how when I do a heavy volume lifting day I gain a few pounds of water weight. It can be a bit challenging to see the scale go up 2-3 lbs when your diet has not changed at all, but naturally the water comes off after a few days and then some (if diet is still on point).

Another note of importance, when I started this my cholesterol was tested for a health fair and I saw that is was high. Now two months later after cutting weight and fasting it is almost back to normal on all fronts. I am hoping in the next two months I can get all of my markers back to a normal range.

At my doctor visit, I was able to convince him to give me a free sample of a continuous glucose monitor. Since fat burning is done when insulin and blood glucose are low, it is proving to be an interesting experiment on myself. Hoping to pull some good data points and further adapt my eating/exercise plan to maximize health.

[Rich1143]

Is anyone getting error when browsing this forums? Im getting frustrater with the bad request, cant even post my update here.

Yes, I have been getting errors occasionally here. I am starting to think these old-school forums are becoming largely abandoned by BB. ********, reddit, etc, seem to have turned these old-format forums into ghost towns.

[TheFitLord]

I seem to have lower weights on all the days except my weigh-in day, which is Sunday. Today (Saturday) I was 266.4, which is my lowest in three days, but tomorrow it may go up a little.

[azuki84]

I don't usually do "goals" as I prefer progress. But hilariously both my past winters ('21 and '22) were nothing but terrible eating habits + horrible winter excuses = fat gain.


It took me from Jan '21 - Mar '22 to get back to 12-13% bf, and about the same period (mid Dec '22 - Mar '23) to get back to 12-13% bf.

https://imgur.com/qiGTLCk

Here's to having a more "maingain" '23 winter.