Weekly Wednesday Weigh-in

[chewbrahca91]

In regards to SL, are you doing high bar or low bar squat, "powerlifting" benching (arched back), and sumo or regular deadlifting?

[Maverick2015]

In regards to SL, are you doing high bar or low bar squat, "powerlifting" benching (arched back), and sumo or regular deadlifting?

Low bar squat. Only because I like it more, not for any real muscle benefits. I actually have a hard time doing low bar without enough weight (like during bar weight warmups). The difficulty is that the bar keeps wanting to go up higher and I have to fight it down. The bar wants to go to a high bar position on me when it doesn't have weights. Probably a flexibility issue (I guess). Once there are weights I have no problems.

Powerlifting bench since I want to maximize the compound component of the lift and not put focus more on the chest.

Regular deadlifts. I might be fat as a sumo, but I don't need to lift like one Actually it is because that is just how I know to do it.

[chewbrahca91]

Ugh, can't low bar for the life of me. It feels very unnatural. I more than likely need to post a vid of me doing it cause I'm sure my form is off. It doesn't feel painful, just ... weird.
I have very big legs ... maybe from childhood and teen years of cycling and rugby and switching to high bar ... I have the quads to do it more easier and my 90kg squats were almost effortless.
I haven't tried sumo yet but if I have bigger/stronger legs it may be worth a shot.

GL with your weigh in too!

[WelshJoe]

Ugh, can't low bar for the life of me. It feels very unnatural. I more than likely need to post a vid of me doing it cause I'm sure my form is off. It doesn't feel painful, just ... weird.
I have very big legs ... maybe from childhood and teen years of cycling and rugby and switching to high bar ... I have the quads to do it more easier and my 90kg squats were almost effortless.
I haven't tried sumo yet but if I have bigger/stronger legs it may be worth a shot.

GL with your weigh in too!

Also a rugby guy.
What position are you?
I found my calves were awfully tight when I examined my form ruining my dorsiflexion and meaning my posterior kinetic chain wasn't straight.
Probably a result of years of scrummaging.
Check to see if you've got a similar issue?

[chewbrahca91]

Also a rugby guy.
What position are you?
I found my calves were awfully tight when I examined my form ruining my dorsiflexion and meaning my posterior kinetic chain wasn't straight.
Probably a result of years of scrummaging.
Check to see if you've got a similar issue?

Oh man it was YEARS ago lol. Forward front row. Yes, my calves are very tight but I haven't had any problems with them ... yet.
I'll keep it in mind though if anything gets bad in there though!

[WelshJoe]

Ahh see the problem wasn't pain in the calves
Because of the tight calves it meant I couldn't get down properly as my top half would lean forward to much to compensate for balance
This was the problem in my form meaning that I was too quad dominant in the squat (natural for front rows as the scrummaging position demands it and it's why you get rugby quads)
I'm also front row
Been a prop since 4 years old
And was the shape of a prop until April of last year tbh
Tight head too

Switched to loose head now but tbh I'm lighter than anyone in the pack at this point which is weird

But yeah if you're looking to sort out your form id start by trying to sort out your calves and being able to squat with your back as straight up as possible

[chewbrahca91]

Will do! Thanks!

[Maverick2015]

You aren't as straight when you sit when you do low bar squats. The important thing is that the bar goes straight up and down. It should remain aligned with the center of the foot. I found that it helps (for all squats but low bar in particular for me) if you think of it as a press when you go up. So it almost feels like a leg press. I see people trying to lift the bar and end up doing morning glories. I like low bar but really just do whatever you like. You can do a little more weight when going for PR with low bar. But if you have been doing high bar, don't expect to switch using your highest weight. Here is a general image of the difference in mechanics (notice the head/neck position differences too):

[nunchucklee]

Down another 2lbs this week, this puts me at 232lbs! I am almost in the 220s, I can't remember the last time I was in that weight range, must have been at least over 2 years ago. Right now my motivation is through the roof, every chance I get to workout I take it. I've been spending at least 5-6 days a week at the gym doing 3-4 hour sessions. Many of my friends and family have commented on my weight loss results, and can't believe how much time I've been putting into the gym. For the first hour I start out by warming up either jump roping, shadow boxing or swimming. From there I focus on a specific group of muscles to train with weights which takes me quite some time. Afterwards I end with more cardio, followed by stretching, then some time in the jacuzzi to relax and finish in the sauna. Going to get some ecuclipticus this week for the sauna, I heard it works wonders. I felt a cold coming on over last Sunday but I've been pushing through it. Good luck to everyone reaching your goals this week!

[Maverick2015]

Down another 2lbs this week, this puts me at 232lbs! I am almost in the 220s, I can't remember the last time I was in that weight range, must have been at least over 2 years ago. Right now my motivation is through the roof, every chance I get to workout I take it. I've been spending at least 5-6 days a week at the gym doing 3-4 hour sessions. Many of my friends and family have commented on my weight loss results, and can't believe how much time I've been putting into the gym. For the first hour I start out by warming up either jump roping, shadow boxing or swimming. From there I focus on a specific group of muscles to train with weights which takes me quite some time. Afterwards I end with more cardio, followed by stretching, then some time in the jacuzzi to relax and finish in the sauna. Going to get some ecuclipticus this week for the sauna, I heard it works wonders. I felt a cold coming on over last Sunday but I've been pushing through it. Good luck to everyone reaching your goals this week!

Great job. You're rockin' it. You are totally on your way.

[Maverick2015]

Strange week weight wise. I seem to be irregular at the moment and it really makes a difference on the scale and with stomach bloat. I think I will start on some fiber supplement and see if that helps. I have always been regular until I started dieting. Then instead of daily I would go every other day. Now it is even less than that.

Like many, I seem to have been fighting off a cold. It never fully develops but I feel it in the morning and at night. I think I might have overestimated one or two dinners this week. I am down 1.5 lb which is okay. I am hoping to lose more this week.

I can see the difference in my chest as the fat comes off. I also notice that all the exercise has put my ab muscles in a tighter state most of the time. My posture has improved (still can be better, but much better). I can't believe that I will have lost 30 lbs soon (maybe next week). I feel like those commercials where they say they lost 30 lbs in 12 weeks using XYZ product and program. Next week will be 12 weeks of dieting and even less time exercising. I am much happier with the method I chose over those crazy programs. Plus I don't anticipate any yo-yo affect.

Great job everyone and keep up the good work.

Last week's weight was: 235.8 lbs.
Current weight: 234.4 lbs.
Body Fat: ~33%
This week's goal weight was (+/- 0.5 lbs): 234 lbs.
Met goal?: Yes
Next week's goal weight (+/- 0.5 lbs): 232.4 lbs. (this would be exactly 30 lbs lost in 12 weeks)
Planned calories/day: 1700 kcal

As of today I am doing 5x5 at the following weights (in lbs.):
Squat: 105
Bench Press: 75
Barbell Row: 95
OH Press: 70
Deadlift: 145

For C25K (31 min. total):
Brisk five-minute warmup walk.
Then alternate 90 seconds of jogging
and 2 minutes of walking
for a total of 20 minutes.
Followed by a five-minute cool down walk.

Edit: I had typed my weight in wrong. I looked at my log and it was actually 234.4 (only .2 lower, but makes it closer to 1.5 lbs lost)

[nunchucklee]

Strange week weight wise. I seem to be irregular at the moment and it really makes a difference on the scale and with stomach bloat. I think I will start on some fiber supplement and see if that helps. I have always been regular until I started dieting. Then instead of daily I would go every other day. Now it is even less than that.

Like many, I seem to have been fighting off a cold. It never fully develops but I feel it in the morning and at night. I think I might have overestimated one or two dinners this week. I am down 1 lb which is okay. I am hoping to lose more this week.

I can see the difference in my chest as the fat comes off. I also notice that all the exercise has put my ab muscles in a tighter state most of the time. My posture has improved (still can be better, but much better). I can't believe that I will have lost 30 lbs soon (maybe next week). I feel like those commercials where they say they lost 30 lbs in 12 weeks using XYZ product and program. Next week will be 12 weeks of dieting and even less time exercising. I am much happier with the method I chose over those crazy programs. Plus I don't anticipate any yo-yo affect.

Great job everyone and keep up the good work.

Last week's weight was: 235.8 lbs.
Current weight: 234.6 lbs.
Body Fat: ~33%
This week's goal weight was (+/- 0.5 lbs): 234 lbs.
Met goal?: Almost
Next week's goal weight (+/- 0.5 lbs): 232.4 lbs. (this would be exactly 30 lbs lost in 12 weeks)
Planned calories/day: 1700 kcal

As of today I am doing 5x5 at the following weights (in lbs.):
Squat: 105
Bench Press: 75
Barbell Row: 95
OH Press: 70
Deadlift: 145

For C25K (31 min. total):
Brisk five-minute warmup walk.
Then alternate 90 seconds of jogging
and 2 minutes of walking
for a total of 20 minutes.
Followed by a five-minute cool down walk.

Great job man, the way I look at it is its better to have a pound lost than a pound gained. Being sick defiently makes things much more difficult, especially when you're working out and you feel a cold sweat rather than warm. You're taking it slow, which wins the race. To be honest, sometimes I hope I am not overdoing it but we will see 6 months down the line. I also had two dinners that were questionable this past week, one of them being pizza for the first time since mid Nov however the following day I disaplined myself. The other was a day after I had got done doing cardio for 3 hours I was so hungry I stopped at Kroger and bought a whole cooked rotissare chicken and ate it in one sitting lol at least I got my protein intake for the day. I found that if I cheat or come close to, I make up for it the next day by doing double the workout load

[Unwiseman]

Hey Maverick, hopes its not to late to join in on Weigh in Wednesdays :P

I fell off hard since the holidays and weight loss slowed down, You results are motivating and I think your company along with the other members would get me going in the right direction.

Once I get home I'll check my weight and note it in this thread.



BTW, have you ever gotten your BF% read? I'm considering it as I've never done it before. I feel like the scale is my worse enemy at times.

[Odines]

Hey Maverick, hopes its not to late to join in on Weigh in Wednesdays :P

I fell off hard since the holidays and weight loss slowed down, You results are motivating and I think your company along with the other members would get me going in the right direction.

Once I get home I'll check my weight and note it in this thread.



BTW, have you ever gotten your BF% read? I'm considering it as I've never done it before. I feel like the scale is my worse enemy at times.

BF% will drive you more crazy than weight just fyi, since it can fluctuate ~5% any given day. I have a scale that I've compared with my gym scale (so I run against two of them weekly) that measures BF% and I've been using it ONLY for averages and to watch progression. Which works, but when I say fluctuates, I mean fluctuates. I've monitored it so closely over the last month I could pretty much name what it'll be before I even step on given what I drank/ate for the day as well as the time of day. Right now my fluctation range is 26%-30%. A month ago it was 31%-35%.

So if you use it like that, you're good to go. If you use it to estimate daily readings or w/e without calculating averages, you'll likely cry.

[Maverick2015]

Hey Maverick, hopes its not to late to join in on Weigh in Wednesdays :P

I fell off hard since the holidays and weight loss slowed down, You results are motivating and I think your company along with the other members would get me going in the right direction.

Once I get home I'll check my weight and note it in this thread.



BTW, have you ever gotten your BF% read? I'm considering it as I've never done it before. I feel like the scale is my worse enemy at times.

There are never limits to adding in on this thread. Anyone can join at anytime. It is just a place for people to weigh in on Wednesdays (in fact if you weigh in other days and just need a place to put information and need some company, you can post it here too). Please join in and hopefully we can all motivate each other.

For BF%, I figure it is too high to really need any accuracy. The calculators put me a little lower than I record, but I figure I might lose a little LBM on the way and I would rather be prepared to shoot for the lower numbers anyway. All I really did was figure 12% at 13 stone (182 lbs) seems about right. I remember being mid 180's and liking the weight. It also puts me at 20% at 200 lbs which is an easy number to calculate and is close enough for macro calculations.

I figure when I get lower I will get some calipers and go that route. I don't need to be exact then either since I am not competing so probably just a 3 point (or even 1 point to start). The mirror will matter the most. Calipers above 20% get sketchy. Scales that do BF vary with water retention and several other things. They aren't bad for getting a trend though. Just like weighing in, it is best to do it first thing in the morning after going to the bathroom. The scale moves throughout the day as well.

I would suggest using tomorrow morning's weight rather than when you get home. Your weight will be quite different. You can certainly post your weight, just know that there will be a discrepancy in terms of checking for a weekly weight loss.

Welcome and let us know more about you and your goals (or if there is a post about you let us know).

[Maverick2015]

BF% will drive you more crazy than weight just fyi, since it can fluctuate ~5% any given day. I have a scale that I've compared with my gym scale (so I run against two of them weekly) that measures BF% and I've been using it ONLY for averages and to watch progression. Which works, but when I say fluctuates, I mean fluctuates. I've monitored it so closely over the last month I could pretty much name what it'll be before I even step on given what I drank/ate for the day as well as the time of day. Right now my fluctation range is 26%-30%. A month ago it was 31%-35%.

So if you use it like that, you're good to go. If you use it to estimate daily readings or w/e without calculating averages, you'll likely cry.

Very true. Good point. It is important to take everything as trends and averages in the long run. It isn't like we are trying to fit in a weight class for boxing or whatever (I'll be happy when I go from heavyweight to cruiserwieght though).

[WelshJoe]

BF% will drive you more crazy than weight just fyi, since it can fluctuate ~5% any given day. I have a scale that I've compared with my gym scale (so I run against two of them weekly) that measures BF% and I've been using it ONLY for averages and to watch progression. Which works, but when I say fluctuates, I mean fluctuates. I've monitored it so closely over the last month I could pretty much name what it'll be before I even step on given what I drank/ate for the day as well as the time of day. Right now my fluctation range is 26%-30%. A month ago it was 31%-35%.

So if you use it like that, you're good to go. If you use it to estimate daily readings or w/e without calculating averages, you'll likely cry.

Bio impedance scales are the worst
I use calipers
And although they may not be 100 percent accurate
I find if I take it the same way each time they're really reliable so they give me a good measure
I do them the same time each time too
After wake up after pee
And find that if I do them for a week solid I get the exact same reading and it will only go down when I lose weight.
I don't know if water weight affects them much I need to test that the next time I have a carby / sodium day
But at the moment I only take in 1 g of salt a day unless it's a cheat day so maybe water weight fluctuations aren't as much of a thing for me
Also I drink water like a camel that's been bricked

[Wateredown]

Last week I was 245 and today my scale read 239.6

[Maverick2015]

Last week I was 245 and today my scale read 239.6

Excellent.

Joe. That is some low sodium you got going there. Impressive.

[Unwiseman]

Just catching up with my first weigh in here. 160lbs this morning. Been at this weight for the last two weeks so I need to re-evaluate my cals.

I was on track prior to the December holidays dropping from 165 - 155ish, but being back at 160lb hurts as I reversed my progress.

[Maverick2015]

Just catching up with my first weigh in here. 160lbs this morning. Been at this weight for the last two weeks so I need to re-evaluate my cals.

I was on track prior to the December holidays dropping from 165 - 155ish, but being back at 160lb hurts as I reversed my progress.

What weight are you trying to get to? How many calories do you eat? What is your workout program?

[Unwiseman]

Hey Mav,

I checked my weight again this morning and it now shows 158lbs. Yesterday because of my results and feeling slightly depressed, I ended up only consuming coffee, water and a shake from the morning until 6pm. The shake consisted of Frozen berries and fruits, Almond Milk, a banana, spinach and firm Tofu, all blended. That was actually the first time I tried tofu in a smoothie, sounds messed up, but wasn't half bad. When I got home around 6ish, I pigged out on some homemade baked chicken thighs, just seasoned with salt and pepper and maybe 2 cups of white rice. If not drinking almond milk or water or coffee, the only other liquids I consume are either orange juice or carbonated water.


As for your questions,

To be completely honest, 158lb - 160lb is the lowest I have been in years. I don't know what my target should be because I've never really put this much effort into diet in the past, ever. I was one of those naturally athletic in high school types then became a slob in post secondary and only got heavier from there. I was 180 - 185lbs at one point, for my height at 5'5 I find that totally unacceptable. I notice a slight difference from being 180 to 160, but my gut is still there.
I guess my goal weight is which ever weight shows a major decrease in my mid section. I don't want to say that I don't care what weight I am in, but in the end I just want to feel a lot healthier and not look down at this pouch every day.

I eat enough to stay below 1500 calories. I know this because I actually track all of my meals while I'm at work and I use a spreadsheet. Because I work at a desk, I have access to the internet during the full 8 hours so I make sure to look at at least 305 diff sites. I usually use the highest number found so I don't underestimate the cals. When I went from 165 to 160 I was eat max 1750 cals/day. MY recalculation for 160lbs is around ~1500 cals a day. I've usued various online calculators and just chose the lowest one. I'm 55, 160lbs and live a sedentary life style.

I don't have a specific workout program, this is because I have a pretty crazy schedule at the moment. I am currently engaged with a wedding coming up in March 2015 and almost everyday for the last few months(pretty much since I started dieting) has been busy. When I go to the gym I usually focus on compound lifts. I usually go to the gym 3 times a week, but for the last 2 weeks I've probably only been 4 times in total. When I do go I usually throw in compound workouts, my favorites are Dumbbell Bench presses (Currently at 65lb dumbbells), Dips (Usually do 3 set of 10 dips), and Cable Rows (Currently pulling 150lbs), I throw in some running to warm me up. I definitely see a huge change in my arms and chest, especially since I've been doing dips but my gut will just not go away.


Thanks bud.

[chewbrahca91]

Weighed in this morning (Saturday) and was 199.6
Almost jumped for joy but ... it ain't official till I weigh in on the weekly Wednesday

[WelshJoe]

Congrats man
I remember hitting 200 lb
Feels good
Have a cheat meal to celebrate
(Nothing too crazy though)

[Maverick2015]

I guess my goal weight is which ever weight shows a major decrease in my mid section. I don't want to say that I don't care what weight I am in, but in the end I just want to feel a lot healthier and not look down at this pouch every day.

I don't have a specific workout program, this is because I have a pretty crazy schedule at the moment. I am currently engaged with a wedding coming up in March 2015 and almost everyday for the last few months(pretty much since I started dieting) has been busy. When I go to the gym I usually focus on compound lifts. I usually go to the gym 3 times a week, but for the last 2 weeks I've probably only been 4 times in total. When I do go I usually throw in compound workouts, my favorites are Dumbbell Bench presses (Currently at 65lb dumbbells), Dips (Usually do 3 set of 10 dips), and Cable Rows (Currently pulling 150lbs), I throw in some running to warm me up. I definitely see a huge change in my arms and chest, especially since I've been doing dips but my gut will just not go away.

Your attitude about your weight is perfect. Just keep going until you like what you see. A lot of us focus on getting down to 10%. I think this is mostly because we are thinking about bulking up to some ideal weight or another. Taking it one step at a time is great.

Have you looked into some of the 5x5 or 3x5 programs mentioned on the forum? They are really great for getting you focused on the more important compound exercises. Of course bench, dips, and rows are great. I would throw in some squats though. They really involve a huge number of muscles. Deadlifts are another one. All that really matters is that you use the muscles so you don't lose them on the cut.

Congratulations on your upcoming nuptials.

Weighed in this morning (Saturday) and was 199.6
Almost jumped for joy but ... it ain't official till I weigh in on the weekly Wednesday

Fantastic. I say it counts. You had a day below 200. Weekly weigh ins are just averages on that day of the week. I always say that if you can handle daily weigh ins then compare them to a week ago and you have weekly weigh ins every day. I get a lot of flack for that from some people saying that daily weigh ins will drive you crazy. It does take a certain mindset and it is not for everyone. What it comes down to though is if we were doing Saturday weigh ins then you wouldn't think twice about it. So congratulations on hitting sub 200 no matter what today's number is!

[Maverick2015]

This has been a great week. I can really tell the retained water weight was finally shedding and my workouts are getting more difficult. I like being able to push myself since it makes me feel like I am not just spinning my wheels. I actually went out and bought some running shoes for my jogging routine. I'll try them out tomorrow. Still having trouble getting rid of this cough but it isn't stopping me. I enjoy seeing everyone's progress here and getting to know your stories. Very motivational.

Today is my 12 week mark since I started tracking and getting serious about weight loss. I have lost over 30 lbs. I feel like an infomercial. Just goes to show how all those programs are a waste of money.

So here are my numbers:

Last week's weight was: 234.4 lbs.
Current weight: 231.2 lbs.
Body Fat: ~31%
This week's goal weight was (+/- 0.5 lbs): 232.4 lbs.
Met goal?: Yes
Next week's goal weight (+/- 0.5 lbs): 229 ... originally was set for 230 next week, but lost faster this week
Planned calories/day: 1700 kcal

As of today I am doing 5x5 at the following weights (in lbs.):
Squat: 125
Bench Press: 85
Barbell Row: 105
OH Press: 80
Deadlift: 165

For C25K (28 min. total):
Brisk five-minute warmup walk.
Then two repetitions of the following:
90 seconds of jogging and 90 seconds of walking;
then 3 minutes of jogging and 3 minutes of walking.
Followed by a five-minute cool down walk.

[CurlBrah1234]

Congrats on the progress man! Started my first cut Mid November at 210 lbs and sitting at 181 now feeling better than ever. Cutting at 2100 cals currently but struggling to eat consistently at that. Threads like these keep me motivated though!

[chewbrahca91]

Congrats man
I remember hitting 200 lb
Feels good
Have a cheat meal to celebrate
(Nothing too crazy though)

My "cheat" meal is fitting a BBQ duck and bacon pizza and chicken ribs from Dominos into my calories on the saturday

Thanks to everyone!

[Maverick2015]

Congrats on the progress man! Started my first cut Mid November at 210 lbs and sitting at 181 now feeling better than ever. Cutting at 2100 cals currently but struggling to eat consistently at that. Threads like these keep me motivated though!

At 5'11 you have to be getting close. Keep up with the calories and you will be there soon enough. The only good thing about cutting at 30+% is that the weight comes off so fast. I can only imagine what it will be like when I get below 20%.


Chewbrahca,
You are at my goal for the beginning of Summer.

[Rousinthehous]

Congrats on 231 today Mav. I was in class and realized it was Wednesday, thought of this thread lol