Fat loss, damn near obese started 11/22/19

[Runway37]

So although this thread is starting on the 1st of the year, I began this process on 11/22 starting at 217.8. As of today I am 202.8. This first post will recount some of how things went.
My methods have been 8/16 IF eating mostly protein and vegetables. I am doing an intense group weight training workout 3 days a week with lighter exercise on two other days.
So far I can't see a difference, but pants are fitting better.

By December 2nd I had crashed down to 209.5 due to a significant emotional event. This was clearly dehydration as by 12/6 I was at 215.9

12/09 - 214
12/10 - 211.9
12/11 - 211.5
12/12 - 211.1
12/13 - 210.8
12/14 - 210.4
12/15 - 209.4
12/18 - 209.9
12/19 - 208.1
12/20 - 208.5
12/21 - 206.8
12/29 - 205.7
12/30 - 204.2
12/31 - 204.4
01/01 - 202.8

Can't link a picture yet.



Well, off to the gym

Was a relatively light day at the gym today.

Work up to squat 5 rep max

4x10 Squats at 60% of max

10 min AMRAP
10 KB thrusters
10 KB squats
10 Body weight lunges
10 Pushups
5 Burpees

3x10 Single leg squat to box each leg

about 10 min on exercise bike to close the move ring on my watch

[Runway37]

203.9 on the scale today. Did have to eat most of my food in the evening to meet calorie goals last night. I'll try and make sure I get more of my calories earlier in the day.

[Runway37]

203.3, Yesterday was a light day 1.7 mile jog at lunch

Workout today:

3x10 single leg squat to 20" box

work up to 5 rep max strict OH press

4x8 @60%max strict OH press

5 rounds of
40yd farmer carry
40yd plate push on astroturf
40yd OH plate carry
20 jumping jacks

[Runway37]

01/04/20 205 today. Think maybe the calorie burn and counting is off. Run day today 1.55 miles

01/05/20 204.4 today 28 min run on the schedule

01/06/20 202 on the scale. Gym was work up to 3 rm OH push press, then 3x12 OH push press at 70%, 3x12 kettlebell oh press, 3x10 pushups, 1 min plank. 7 min AMRAP row 250m, 7 burpees.

01/07/20 202.1 Up .1 but I think that's the danger of weighing yourself every day. Today is a yoga day. The couch to 10k program is giving me a day off in prep for a 12 min test on Thursday.
*Skipped the yoga because I felt like going to the gym instead. 10x1 squats at 85% max, Superset 3x10 dumbbell RDL with 3x10 dumbbell shrugs. 15 min AMRAP of 7 per side single arm dumbbell snatch, 15yd lunge per side with dumbbell rack position, 40 mountain climbers.

01/08/20 201.5 Getting excited about getting below 200. Gym day today, will report on that.

01/09/20 202.5 again, whee. Ran a couple miles, went dancing

01/10/20 202.7 Well this is frustrating. Can't wait to hit the gym an a little bit.

01/13/20 203.7 Bit of a cheat on Saturday, though not enough I thought to gain that much. (was 204 on Sunday morning). Might be a water retention thing from sodium. Oh well. Went running on Sunday. Gym today.

[Runway37]

Just to move things along so I can post progress photos

1/14/20 203.8 Long plateau. Going to try a 48 hour fast to see if we can jumpstart things again. Reassessed my daily activity level, I feel it was a little high for most days aside from exercise. So I'll start eating again Thursday at 1pm with some lean protein.

1/17/20 197.7 The fast went great. Broke it with protein. I was hungry but not really suffering. Should have added a banana at the end of the fast because I did cramp a lot through the night. I weighed myself today after I've eaten and I'm still down a lot. We'll see where things end up. I feel rehydrated but who knows.

1/18/20 196.4 Easy day. Went for a short run. Rainy out and I have a cold so I feel it was well earned. Within calorie goals but found it hard to eat enough actually. Interested in what the scale says tomorrow. Overdid it a bit on salt today.

1/19/20 196.7 Yeah, that salt may have had an effect. I'll try to manage it better today and see what comes of it tomorrow.
(update) Just hopped on the scale again a few hours later after some morning rituals had been completed. Also, I IF and don't eat in the morning. So I'm now at 196.3

[Runway37]

01/21/20 195.9 Good progress. Seeing 195 feels like a milestone. Squats, heavy amrap, and a short 1 mile run yesterday. Battling a cold, so I may take the day off today. We'll see.

01/22/20 195.8 I'll take it. Dealing with a cold and didn't sleep much the night before so yesterday was a rest day. Needed it for sure.

01/23/20 197.1 Hm, too much dinner? Normal fluctuation? Dunno. Heavy conditioning workout this evening though.

01/24/20 196.7 Maybe was I just dehydrated before. Whatever. Keep going, back at the gym tonight.

01/25/20 195.2 Gym workout yesterday was ow weight, high reps and decently intense. Long run today though.

01/26/30 194.1 Long run ended up being 3.5 miles, though I only got to 2.77 before breaking to a walk. Ran after that some more but it was tough. Still, ate plenty and still was down this morning.

Total weight loss 23.7

[Runway37]

Back after a little time. Had a plateau and some jumping around but I've been sticking with it. Was back up to 197 and all over. But, I've been trusting the process. 3 miles at an easy pace is an easy run now. And my gym workouts are getting more comfortable I'd say.

02/05/20 193.1 Monday was a beast. High intensity leg day followed by a 3 mile run. Then Tuesday was speed work. Had to stop some sprints because something went wrong in my quad. But still got a decent amount of running in. Gym tonight.

[MeadxHole]

High intensity leg day followed by a 3 mile run. Then Tuesday was speed work. Had to stop some sprints because something went wrong in my quad.

Be careful with overdoing it with legs. You might be asking for an injury when you do exactly what you described.

https://www.runnersworld.com/news/a2...after-weights/

Recovery is just as important - you can do more damage than good if you get hurt overdoing it!

Keep up the good work! Great progress.

[Runway37]

Been a while but things have been going well. Running has gotten a lot better. Ran 4.75 last Saturday and felt great about it.

02/18/20 187.7 Been running 4 days a week, in the gym with strength and conditioning 3 days. Have to double up run/gym on one of the days to get a rest day. But I tone it down a little if I feel I'm getting too fatigued.

02/27/20 183.8 Keeping up with calorie tracking for the most part. Eating the correct amount I need is becoming natural. Also doing well with the runs and the gym. Learning to listen to my body and back off when I need to and pour it on when I can. I know BMI is very flawed, but I think it's somewhat relevant to me. To that end, as of today I am no longer overweight according to BMI.