My fat loss log

[JSim83]

Just out of curiosity I took my heart rate monitor to the gym today to see where my heart rate is at during gym workout. Average heart rate was 113 and that includes also ~15 minute warm up. Also It seems that during the first 6 minutes the heart rate monitor struggled to find my pulse. Overall my heart rate was lower than I thought it would be based on how I felt during the workout. I thought it would easily go close to 170 during heaviest sets. Anyways here is the heart rate graph of todays workout:

[JSim83]

Calories:

Mon: 2439 kcal, P: 184 g, C: 192 g, F: 96 g
Tue: 2577 kcal, P: 171 g, C: 228 g, F: 100 g
Wed: 2443 kcal, P: 160 g, C: 189 g, F: 108 g
Thu: 2395 kcal, P: 171 g, C: 204 g, F: 92 g
Fri: 2468 kcal, P: 173 g, C: 216 g, F: 93 g
Sat: N/A
Sun: 2734 kcal, P: 174 g, C: 231 g, F: 115 g

Towards the end of the week I started to feel really hungry and I decided to eat more calories on Saturday. I made sure that I kept my eating under control and that I would not do any crazy binge like last week. I did not track calories on Saturday, but I would guess that I ate around 3500. I'm perfectly OK with that. Overall good week nutrition wise.

Weight

Mon: 117,10 kg (258,2 lbs)
Tue: 116,70 kg (257,3 lbs)
Wed: 116,40 kg (256,6 lbs)
Thu: 116,00 kg (255,7 lbs)
Fri: 116,10 kg (256,0 lbs)
Sat: 115,80 kg (255,3 lbs)
Sun: 116,10 kg (256,0 lbs)

This weeks average weight:

35 / 2017: 116,33 kg (+0,35 kg)

Well this week has been the worst as far weight goes that I've had during this journey. Thanks to the high calorie binge on last weeks Saturday, but it is history now. Moving on.

Some measurements:

arm: 44cm
thigh 69cm
waist: 113cm (thickest part, at naval), 109cm -> 108cm (thinnest part, right above hips)
calve: 42cm
chest: 120cm

Workouts/physical activities:

Mon: Walking/jogging 5 km
Tue: Gym workout
Wed: N/A
Thu: Gym workout
Fri: Cycling 25 km
Sat: Gym workout
Sun: Walking/jogging 5,8 km

Saturday I did higher volume workout than usual and as a result i got nasty cramps on my biceps and on my lats later that day. I was sure that it would result also nasty DOMS, but that did not happen.

[JSim83]

Calories:

Mon: 2571 kcal, P: 178 g, C: 222 g, F: 100 g
Tue: 2414 kcal, P: 182 g, C: 206 g, F: 89 g
Wed: 2529 kcal, P: 147 g, C: 247 g, F: 98 g
Thu: 2172 kcal, P: 177 g, C: 186 g, F: 76 g
Fri: 2319 kcal, P: 194 g, C: 169 g, F: 92 g
Sat: 4596 kcal, P: 174 g, C: 379 g, F: 175 g (alcohol: 121 g)
Sun: 2630 kcal, P: 152 g, C: 245 g, F: 107 g

I feel like I have no self discipline whatsoever. I just cannot live one full week in a calorie deficit. Again, the hunger towards the end of the week started get out of control and when Saturday came I just gave up and ate more. Ok, calories were little low on Thursday and Friday so maybe that had something to do with it, but I also drank 1000 kcal worth of beer Saturday evening while watching EuroBasket. It was Finland vs Italy and unfortunately Italy dominated. There is not much more to say about that game.

Weight

Mon: 116,10 kg (256,0 lbs)
Tue: 116,00 kg (255,7 lbs)
Wed: 116,30 kg (256,4 lbs)
Thu: 115,60 kg (254,9 lbs)
Fri: 115,70 kg (255,0 lbs)
Sat: 115,10 kg (253,7 lbs)
Sun: 115,60 kg (254,9 lbs)

This weeks average weight:

36 / 2017: 115,77 kg (-0,56 kg)

Some measurements:

arm: 44cm
thigh 69cm
waist: 113cm -> 112cm (thickest part, at naval), 108cm -> 107cm (thinnest part, right above hips)
calve: 42cm -> 41cm
chest: 120cm

Measurements showing progress. Even though my eating is not perfectly on point, I'm still making progress, which is the most important thing.

Workouts/physical activities:

Mon: Gym workout
Tue: N/A
Wed: Gym workout
Thu: N/A
Fri: N/A
Sat: Gym workout
Sun: Walking/jogging 5,8 km

Today I went to do some walking/jogging. I was able to jog the first ~3,5 km without walking. I think pretty soon I will be able to jog the whole 5,8 km route.

Other things in my life:

I got this letter from Finnish defence forces. In Finland we have compulsory military service which means that every man has to serve at least 6-12 months, which usually happens at the age of 18-20. Every now and then they command people to come to 1-2 week long training camps aftewards. So now I got a letter that says I have to go to a training camp that starts at the end of november. Basically that means I have to spent a week in the woods, in the worst possible weather that southern Finland can offer, sleeping in a tent without a possibility to go to shower or toilet. I'm not exactly thrilled about this. Ok, it is just one week and there is some positive things too. I get too shoot with an assault rifle and see old army friends and it does give me a bit of a boost of motivation to keep losing weight, because it will be easier week for me if I'm leaner.

[NeillC]

First thanks for running the fat loss challenge. I love the spreadsheet.

I feel like I have no self discipline whatsoever. I just cannot live one full week in a calorie deficit. Again, the hunger towards the end of the week started get out of control and when Saturday came I just gave up and ate more. Ok, calories were little low on Thursday and Friday so maybe that had something to do with it, but I also drank 1000 kcal worth of beer Saturday evening while watching EuroBasket. It was Finland vs Italy and unfortunately Italy dominated. There is not much more to say about that game.

Do you track fiber?
I ask because something strange happened to me a couple of years ago. I weighed close to 270lbs. I decided to save some money by eating some cheaper food.
I purchased a giant bag of pinto beans and ate some for breakfast everyday. Some weeks later I noticed that I wasn't such a slave to food as before. I didn't feel this need to eat all the time. I had also lost 20lbs without actually trying.
I basically feel this is down to me eating resistant starch (a kind of fiber) for breakfast. Of course I eventually eat more and ended back up just short of 260lbs.
Now I am using the information from the stickies and I am doing really well. Still eating beans but also a massive amount of fiber as per the stickies. I really think this helps keep me from not being hungry.
The mechanism for some of this is that when some of the fiber is fermented in the gut it feeds your gut and comes in like a second meal later. So you don't eat as much. Some of these fibers have significant affects on your blood sugar when you eat them.

[JSim83]

First thanks for running the fat loss challenge. I love the spreadsheet.



Do you track fiber?
I ask because something strange happened to me a couple of years ago. I weighed close to 270lbs. I decided to save some money by eating some cheaper food.
I purchased a giant bag of pinto beans and ate some for breakfast everyday. Some weeks later I noticed that I wasn't such a slave to food as before. I didn't feel this need to eat all the time. I had also lost 20lbs without actually trying.
I basically feel this is down to me eating resistant starch (a kind of fiber) for breakfast. Of course I eventually eat more and ended back up just short of 260lbs.
Now I am using the information from the stickies and I am doing really well. Still eating beans but also a massive amount of fiber as per the stickies. I really think this helps keep me from not being hungry.
The mechanism for some of this is that when some of the fiber is fermented in the gut it feeds your gut and comes in like a second meal later. So you don't eat as much. Some of these fibers have significant affects on your blood sugar when you eat them.

There is this (paid) Finnish website sulamo.fi that I use for tracking. It has extensive database of groceries specifically sold here in Finland. I use it to track my calories/macros. It automatically also tracks my fiber intake. So this is what the app says about my fiber intake this week:

mon: 37 g
tue: 44 g
wed: 34 g
thu: 36 g
fri: 51 g
sat: 21 g
sun: 14 g

I haven't paid much attention to how much fibers I get from my diet and now that you mentioned fibers, I was not even exactly sure how much fibers should I eat. A quick google search said this: "Total dietary fiber intake should be 25 to 30 grams a day from food, not supplements." So if that is right, I don't think I should add more. Anyways, I think I'll have to do some research on the subject and I'll pay more attention to my fiber intake from now on.

Thanks for the tip.

[NeillC]

So this is what the app says about my fiber intake this week:

mon: 37 g
tue: 44 g
wed: 34 g
thu: 36 g
fri: 51 g
sat: 21 g
sun: 14 g

I haven't paid much attention to how much fibers I get from my diet and now that you mentioned fibers, I was not even exactly sure how much fibers should I eat.

This stickies say 38g for a man. 28g for a woman. You had a problem at the end of the week right when your fiber intake become low?
I use myfitnesspal to track fiber. Easy.

[JSim83]

This stickies say 38g for a man. 28g for a woman. You had a problem at the end of the week right when your fiber intake become low?
I use myfitnesspal to track fiber. Easy.

I'll aim for that 38g as a minimum then. I think I'll re-read the stickies and see what else I have missed. I read those threads back in January this year, but I could have forgotten things/missed something.

Thursday, Friday and Saturday morning were all pretty bad as far hunger goes.

I have not used myfitnesspal, but I think it does exactly the same thing as the app that I'm using. The biggest difference is that the app that I use is directed towards Finnish people. it is in Finnish and has that database of groceries sold here in Finland. Of course a lot of the things I eat are universal, like chicken, salmon or eggs for example. So I think I could use myfitnesspal too, but I like that app I'm using now, so I'll stick with it.

Just out of curiosity, how much fibers do you eat then? Do you aim for that 38g or go over?

[NeillC]

Just out of curiosity, how much fibers do you eat then? Do you aim for that 38g or go over?

I have my set for 43g. This was really because I had some 'unmodified potato starch' to use up. This stuff is pretty much indigestible so I originally purchased it to supplement but now just want to try and eat everything from food if I can. So 43g=38g+5g. The 5 was from potato. I finished the starch a few days ago and I will leave it at 43g.

Hitting the fiber macro is quite hard for me. I get some at breakfast eating mushrooms and beans (or something similar). Then a huge salad at lunch. Then at dinner I tend to eat less but sometimes have to eat some veg to get the fiber up. At 8-9pm I eat my ballast! This is me eating to hit my macros. So I like nuts and meat (or seafood, yes I likes smoked salmon as well). The nuts will often get me to hit my fiber macro but if not and I am tight on calories I eat some xanthan gum with strawberries. Quite like this as the frozen strawberries I use go a bit syrupy when they defrost. Add some water, xanthan and some stevia and it's like a poor mans desert!

Honestly I just dropped below 200lbs (199.6) from 257 in 4 months and I have had very little hunger to worry about. Really been a breeze. I think this is the beans for breakfast and all the other fiber.
It can take time for fiber to work since your gut bacteria may have to change in response to what you are eating.
My farting is like at astronomical levels but who cares about other people if your losing weight right :-).

[JSim83]

Today I went to do some walking/jogging. I was able to jog the first ~3,5 km without walking. I think pretty soon I will be able to jog the whole 5,8 km route.

Well, that "pretty soon" happened today! I just got home from jogging. I was able to jog the whole 5,8 km route! Today my time was 49 minutes and 42 seconds which gives me 7 km/h average speed and this is what I wrote to my opening post in this thread:

First week I tried to run. I was able to run 1 minute at the speed of 7 km/h.

So last January when I started going to the gym, I was able to jog 1 minute on a treadmill at the same pace as I had today. This feels like a huge win for me.

[JSim83]

Calories:

Mon: 2412 kcal, P: 162 g, C: 220 g, F: 86 g
Tue: 2603 kcal, P: 171 g, C: 241 g, F: 94 g
Wed: 2634 kcal, P: 187 g, C: 207 g, F: 107 g
Thu: 2588 kcal, P: 188 g, C: 216 g, F: 99 g
Fri: 2309 kcal, P: 178 g, C: 219 g, F: 72 g
Sat: N/A
Sun: 2545 kcal, P: 138 g, C: 262 g, F: 101 g

Saturday was my fathers birthday and thus I have no way of knowing the calories for Saturday. I'd say maybe 3000-3500 as I did not go crazy with the food. Overall I'm happy with my eating this week.

Weight

Mon: 115,60 kg (254,9 lbs)
Tue: 115,50 kg (254,6 lbs)
Wed: 115,70 kg (255,1 lbs)
Thu: 115,30 kg (254,2 lbs)
Fri: N/A
Sat: 115,20 kg (253,9 lbs)
Sun: 114,80 kg (253,1 lbs)

It was nice to see number below 115kg in the Sunday morning. I think it is a good indication that my calories on Saturday were not badly out of control. Usually after cheat day my weight goes up quite a bit.

This weeks average weight:

37 / 2017: 115,30 kg (-0,47 kg)

Some measurements:

arm: 44cm
thigh 69cm
waist: 112cm (thickest part, at naval), 107cm (thinnest part, right above hips)
calve: 41cm
chest: 120cm

No change in the measurements this week. Of course I would always like to see some progress, but since I've not been disciplined enough with my eating lately I can expect the progress to be slow.

Workouts/physical activities:

Mon: Gym workout
Tue: Gym workout
Wed: N/A
Thu: N/A
Fri: Cycling 27,2km
Sat: Gym workout
Sun: jogging 5,8 km

Saturdays gym workout was not that great, because my muscles felt tired after fridays cycling. Troughout the workout I just wanted to quit and go home.

[JSim83]

Calories:

Mon: 2471 kcal, P: 178 g, C: 216 g, F: 98 g
Tue: 2237 kcal, P: 170 g, C: 176 g, F: 80 g
Wed: 2660 kcal, P: 184 g, C: 240 g, F: 90 g
Thu: 2540 kcal, P: 178 g, C: 223 g, F: 89 g
Fri: 2564 kcal, P: 167 g, C: 226 g, F: 107 g
Sat: N/A
Sun: N/A

I did not track calories during weekend. Saturday was most likely I bit over maintenance, but I'm confident that Sunday was under. Overall Eating this week was good enough I think.

Weight

Mon: 115,20 kg (254,0 lbs)
Tue: 115,30 kg (254,2 lbs)
Wed: 114,90 kg (253,3 lbs)
Thu: 114,30 kg (252,0 lbs)
Fri: 114,00 kg (251,3 lbs)
Sat: 114,20 kg (251,8 lbs)
Sun: 114,80 kg (253,0 lbs)

This weeks average weight:

37 / 2017: 114,67 kg (-0,63 kg)

Some measurements:

arm: 44cm
thigh 69cm
waist: 112cm (thickest part, at naval), 107cm (thinnest part, right above hips)
calve: 41cm
chest: 120cm

No change in the measurements this week. Weight is going to the right direction. As long as I keep losing weight, I think the measurements should decrease too, so I have to be patient with this. Lately I haven't really noticed much of change in my progress photos either and that is why haven't posted them here.

Yesterday I went to hiking with a friend of mine. I met him last sometime this summer and now as he saw me, he looked genuinely surprised and said that I look so much thinner than the last time he saw me. That kind of spontaneous feedback is something that really gives nice boost of motivation to keep going and also gives a little bit of confirmation that I'm still making progress.

Workouts/physical activities:

Mon: N/A
Tue: N/A
Wed: Gym workout
Thu: Gym workout
Fri: N/A
Sat: Gym workout
Sun: couple of hours of hiking, no idea of the distance

Saturday I did 5x2 in chin ups. So that is a total of 10 chin ups. It felt good to be able to do that, but as a result I got my elbow sore. That is the same elbow from the same exact spot that was hurting a couple of months ago.

[lukepeter]

Hey Jarno.

Your weight is trending down really well, and congrats on the chinups, they are a legitimate milestone I also get a tendon flare up from pullups, it gets better as I get lighter/stronger so I assume it will be similar for you.

Keep on man. You are so far from where you started and the end is very much in sight.

You provide me with a steady stream of motivation, many thanks.

[JSim83]

Calories:

Mon: 2302 kcal, P: 156 g, C: 260 g, F: 68 g
Tue: 2400 kcal, P: 174 g, C: 175 g, F: 100 g
Wed: 2538 kcal, P: 178 g, C: 191 g, F: 107 g
Thu: 2330 kcal, P: 195 g, C: 147 g, F: 99 g
Fri: 2484 kcal, P: 147 g, C: 214 g, F: 110 g
Sat: ~3900 kcal
Sun: 2546 kcal, P: 153 g, C: 315 g, F: 74 g

Saturday evening I had a social event and I drank a six pack of beer and ate some barbeque food. Calories for saturday are obviously just an estimate. Not good for my weight loss, but definitely worth it!

Weight

Mon: 114,70 kg ( lbs)
Tue: 114,30 kg ( lbs)
Wed: 114,30 kg ( lbs)
Thu: 113,90 kg ( lbs)
Fri: 113,60 kg ( lbs)
Sat: 113,90 kg ( lbs)
Sun: 114,10 kg ( lbs)

This weeks average weight:

39 / 2017: 114,11 kg (-0,56 kg)

Some measurements:

arm: 44cm -> 43cm
thigh 69cm
waist: 112cm -> 111cm (thickest part, at naval), 107cm -> 106cm (thinnest part, right above hips)
calve: 41cm
chest: 120cm -> 119cm

Measurements showing progress. This makes me smile.

Workouts/physical activities:

Mon: jogging, 5,8km
Tue: N/A
Wed: Gym workout
Thu: N/A
Fri: Gym workout
Sat: Walking/jogging
Sun: Gym workout

I have not done conventional deadlift lately. Instead I've done romanian deadlift. On Sunday I did 6x110kg and that is definitely progress. I don't think I could have done this two or three months a go. Now it felt easy. I think I could have easily added atleast another 10kg-15kg to the bar. Maybe the barbeque food gave me a bit of extra energy!?

Progress photos:

I made the progress photo for the August/September fat loss thread, but I wanted to link this to my log too, so here it is:

[BennoMac]

Great Job on the weight loss, it looks like it is going really well.

[lukepeter]

Great progress Jarno!

I assume the jogging and cycling are getting exponentially easier as you both get fitter and lose weight (in bicycle terms, you are saving yourself thousands of dollars in lightened parts by simply getting lighter yourself).

It must feel good looking back on that first progress photo now, and seeing how far you have come.

[JSim83]

thanks guys for the feedback. It helps.

Jogging feels pretty much easier every single time. In cycling it is a little harder to notice the difference. Sad thing is that the autumn is here and weather makes it not so fun to do cycling. Here is the weather right now:



I might still do some cycling this year, but pretty soon the cycling season is over for me.

[JSim83]

Calories:

Mon: 2422 kcal, P: 184 g, C: 172 g, F: 101 g
Tue: 2329 kcal, P: 147 g, C: 231 g, F: 89 g
Wed: 2409 kcal, P: 149 g, C: 251 g, F: 88 g
Thu: 2372 kcal, P: 166 g, C: 162 g, F: 107 g
Fri: 2702 kcal, P: 183 g, C: 237 g, F: 101 g
Sat: 3378 kcal, P: 148 g, C: 402 g, F: 129 g
Sun: 2759 kcal, P: 133 g, C: 293 g, F: 112 g

Saturday evening I ate one extra meal due to sheer hunger. Overall I'm happy with my eating this week.

Weight

Mon: 114,30 kg (252,0 lbs)
Tue: 114,10 kg (251,6 lbs)
Wed: 114,30 kg (252,0 lbs)
Thu: 113,80 kg (250,9 lbs)
Fri: 113,00 kg (249,1 lbs)
Sat: 113,10 kg (249,3 lbs)
Sun: 113,20 kg (249,6 lbs)

This weeks average weight:

40 / 2017: 113,69 kg (-0,43 kg)

Some measurements:

arm: 43cm
thigh 69cm
waist: 111cm (thickest part, at naval), 106cm (thinnest part, right above hips)
calve: 41cm
chest: 119cm

No change in measurements this week.

Workouts/physical activities:

Mon: Gym workout
Tue: N/A
Wed: Cycling, 17 km
Thu: N/A
Fri: Gym workout
Sat: Gym workout
Sun: treadmill + light full body workout + streching&foam rolling

Wednesday evening the sky cleared and weather was little better so I went to cycling. It was nice.

Last week I did 6x110kg in romanian deadlift. This week I did 6x120kg. This time it felt pretty heavy and I had actually mild DOMS on my hamstrings afterwards. That is very rare for me. Maybe I've been just training too lightly.

Sunday I did streching&foam rolling. I should do this way more often.

[JSim83]

Calories:

Mon: 2428 kcal, P: 174 g, C: 194 g, F: 96 g
Tue: 2191 kcal, P: 171 g, C: 139 g, F: 97 g
Wed: 2481 kcal, P: 152 g, C: 246 g, F: 96 g
Thu: 2258 kcal, P: 182 g, C: 175 g, F: 83 g
Fri: 2727 kcal, P: 174 g, C: 263 g, F: 98 g
Sat: 3203 kcal, P: 162 g, C: 372 g, F: 116 g
Sun: 2605 kcal, P: 178 g, C: 245 g, F: 92 g

Average calories for this week was 2556 kcal. Before this week my weekly average has been lower than this only once during this journey and as an result hunger has been unbearable occasianally. Especially during weekend. It is somehow easier for me to deal with the hunger while being busy at work.

Weight

Mon: 113,50 kg (250,2 lbs)
Tue: 113,20 kg (249,6 lbs)
Wed: 112,80 kg (248,7 lbs)
Thu: 112,70 kg (248,5 lbs)
Fri: 112,30 kg (247,6 lbs)
Sat: 112,40 kg (247,8 lbs)
Sun: 112,40 kg (247,8 lbs)

This weeks average weight:

41 / 2017: 112,76 kg (-0,93 kg)

Me being more disciplined with my eating this week and last week has resulted me losing weight a little faster, but I have to make sure that I don't go too low with calories, because it is very easy for me to lose my self control due to hunger and binge.

Some measurements:

arm: 43cm
thigh 69cm
waist: 111cm (thickest part, at naval), 106cm (thinnest part, right above hips)
calve: 41cm
chest: 119cm -> 118cm

Recently my measurements have not progressed very fast, but on the other hand I'm seeing results in the progress photos. Especially in the flexed photos, which I have not published that many. Recently I've lost nice amount of fat from my arms. There still plenty of fat on my arms too, but seeing progress one way or another is always nice. Here is a fat-ass-flexing-tricep-mirror-selfie. LOL.



Workouts/physical activities:

Mon: N/A
Tue: N/A
Wed: Gym workout
Thu: N/A
Fri: Gym workout + 8km of cycling to the gym and back to home
Sat: Gym workout
Sun: N/A

I wanted to go cycling yesterday since it was good weather, but my body felt like it needed rest, so yesterday and today were rest days. Tomorrow I'll do a leg workout and I'll keep it lighter than usual.

[Sarumyan]

Great stuff mate. Quality weight loss.

[JSim83]

Thanks man! I appreciate the comment.

[JSim83]

Calories:

Mon: 2448 kcal, P: 187 g, C: 221 g. F: 81 g
Tue: 2591 kcal, P: 165 g, C: 232 g. F: 103 g
Wed: 2516 kcal, P: 180 g, C: 157 g. F: 120 g
Thu: 2684 kcal, P: 149 g, C: 244 g. F: 114 g
Fri: 2589 kcal, P: 164 g, C: 188 g. F: 129 g
Sat: 2887 kcal, P: 162 g, C: 359 g. F: 89 g
Sun: 2787 kcal, P: 170 g, C: 311 g. F: 90 g

Average: 2643 kcal

Gotta be happy with this. I wanted to keep the average at 2500, but the hunger got so bad that I ate a little more on weekend. Also another thing worth mentioning is that I have been 3 weeks in a row completely without alcohol. I have never been a heavy drinker and I rarely drink during weekdays, but I have to admit that I've had this bad habit of drinking beer on weekends, even during this weight loss journey. So far it has not prevented me of losing weight and I'm not going to stop drinking completely, but now I just feel like I don't want alcohol to be part of my weekly routine anymore. I'll save the drinking for more special occasions.

Weight

Mon: 112,10 kg (247,1 lbs)
Tue: 112,40 kg (247,8 lbs)
Wed: 112,40 kg (247,8 lbs)
Thu: 112,00 kg (246,9 lbs)
Fri: 111,80 kg (246,5 lbs)
Sat: 112,20 kg (247,4 lbs)
Sun: 111,70 kg (246,3 lbs)

This weeks average weight:

42 / 2017: 112,09 kg (-0,67 kg)

Some measurements:

arm: 43cm
thigh 69cm
waist: 111cm -> 110cm (thickest part, at naval), 106cm -> 105cm (thinnest part, right above hips)
calve: 41cm
chest: 118cm

A little bit of progress in the measurements.

Workouts/physical activities:

Mon: N/A
Tue: Gym workout
Wed: cycling 13,5 km
Thu: Gym workout + 7km of cycling to the gym and back home
Fri: N/A
Sat: Gym workout + 7km of cycling to the gym and back home
Sun: 3,3 km walking/jogging

Well, weather suddenly changed completely. Now it is colder and dry. Before this week it was raining almost nonstop several weeks in a row. Because of that, I was able to do some cycling and jogging this week. I planned on doing a bit longer bike ride on wednesday, but I did not have enough clothes on, so feeling cold kind of forced me to do shorter ride. I have to go to buy some more cycling gear to be able to ride in the current conditions. I need some hat under my helmet and better gloves at least.

[lukepeter]

The lifting is obviously doing its job Jarno... Delts and triceps are looking really strong - its something you don't see in weight loss stories when guys don't lift. You are going to have a really respectable amount of lean mass when you are done with this process. You know by now how I feel about lean mass conservation during a fat loss slog, I am glad your methodology has had such good results for you.

[JSim83]

Today I took some progress photos and made this side view comparison of this whole weight loss journey so far. I have to say, I am quite happy with my progress.

[squesto]

hey your progress looks awesome man keep it up!

[Tony7610]

Great job mr. You inspire me, i´ve read your thred and now you made me wana make my own yourny. Keep it up! Suomi Power, sisu.

[Imp81318]

You should absolutely be happy with that progress! Great job, man!

[JSim83]

Calories:

Mon: 2586 kcal, P: 189 g, C: 237 g. F: 91 g
Tue: 2461 kcal, P: 160 g, C: 236 g. F: 92 g
Wed: 2600 kcal, P: 184 g, C: 208 g. F: 108 g
Thu: 2326 kcal, P: 155 g, C: 198 g. F: 99 g
Fri: 2578 kcal, P: 123 g, C: 333 g. F: 85 g
Sat: 2632 kcal, P: 154 g, C: 278 g. F: 95 g
Sun: 2589 kcal, P: 165 g, C: 276 g. F: 86 g

Average: 2539 kcal

I'm very happy with my diet this week, but it has been a mental battle for me due to hunger. I'm trying learn how to live with it, but right now I want to eat more food so baaaad, that it is not even funny. Maybe next weekend I'll have some sort of refeed/cheat day, because mentally I really feel like I need it.

One thing that is positive about being hungry is that all the food tastes better in hunger and it has made me like foods that I never really liked. For example oatmeal. I never really liked it, but now it tastes heavenly.

Weight

Mon: 111,30 kg (245,4 lbs)
Tue: 111,10 kg (244,9 lbs)
Wed: 111,50 kg (245,8 lbs)
Thu: 111,20 kg (245,2 lbs)
Fri: 111,20 kg (245,2 lbs)
Sat: 111,30 kg (245,4 lbs)
Sun: 111,10 kg (244,9 lbs)

Weight stayed at pretty much the same whole week, but the average is significantly lower than last week, so that is good.

This weeks average weight:

43 / 2017: 111,24 kg (-0,84 kg)

Some measurements:

arm: 43cm
thigh 69cm -> 68cm
waist: 110cm (thickest part, at naval), 105cm (thinnest part, right above hips)
calve: 41cm
chest: 118cm

Workouts/physical activities:

Mon: N/A
Tue: cycling 10 km
Wed: Gym workout
Thu: N/A
Fri: Gym workout
Sat: 3,3 km walking/jogging
Sun: N/A

Only two gym workouts this week, but both workouts were harder than usual. After Fridays workout I actually had some mild DOMS, which unusual for me.

[JSim83]

The lifting is obviously doing its job Jarno... Delts and triceps are looking really strong - its something you don't see in weight loss stories when guys don't lift. You are going to have a really respectable amount of lean mass when you are done with this process. You know by now how I feel about lean mass conservation during a fat loss slog, I am glad your methodology has had such good results for you.

We'll see about the lean mass. I hope you are right! So far I don't think I have lost much lean mass, if any. So yeah, lifting is doing it's job.

hey your progress looks awesome man keep it up!

Thank you!

Great job mr. You inspire me, i´ve read your thred and now you made me wana make my own yourny. Keep it up! Suomi Power, sisu.

haha, I'm glad to hear that.

You should absolutely be happy with that progress! Great job, man!

Thanks! I appriciate the comment!

[JSim83]

Calories:

Mon: 2325 kcal, P: 159 g, C: 198 g, F: 97 g
Tue: 2467 kcal, P: 168 g, C: 213 g, F: 95 g
Wed: 2390 kcal, P: 173 g, C: 195 g, F: 97 g
Thu: 2214 kcal, P: 174 g, C: 139 g, F: 104 g
Fri: 2473 kcal, P: 149 g, C: 233 g, F: 104 g
Sat: 4233 kcal, P: 169 g, C: 520 g, F: 161 g
Sun: 2414 kcal, P: 136 g, C: 205 g, F: 112 g

Average: 2645 kcal

I ate more on Saturday to get rid of the hunger for a bit. I made a decision that I stop complaining about hunger in this log. It is what it is. I just have to deal with it.

Weight

Mon: 111,10 kg (244,90 lbs)
Tue: 111,10 kg (244,90 lbs)
Wed: 111,00 kg (244,70 lbs)
Thu: 110,90 kg (244,50 lbs)
Fri: 110,40 kg (243,40 lbs)
Sat: 110,50 kg (243,60 lbs)
Sun: 111,80 kg (246,50 lbs)

This weeks average weight:

44 / 2017: 110,95 kg (-0,29 kg)

Weight jumped up after saturday. That was expected. Today my weight was already down to 111,00 kg. Hopefully a couple of more days will bring it back to where I was before Sunday...

Some measurements:

arm: 43cm
thigh 68cm
waist: 110cm -> 109cm (thickest part, at naval), 105cm (thinnest part, right above hips)
calve: 41cm
chest: 118cm

Workouts/physical activities:

Mon: N/A
Tue: Gym workout
Wed: N/A
Thu: N/A
Fri: Gym workout
Sat: Gym workout
Sun: Cycling 18,5 km

I went to cycling on Sunday. Autumn is a kind of time when I don't spend much time outside due to weather. Yesterday I felt like I needed some fresh air and went to cycling. This might have been the last time I go to cycling this year. Current conditions are not very optimal for a road bike. (...Or maybe I'll buy new bike better suited for autumn/winter conditions. )

[cherrygarcia80]

Today I took some progress photos and made this side view comparison of this whole weight loss journey so far. I have to say, I am quite happy with my progress.

Wow, congrats on a job well done, that's some awesome and consistent progress!

And it's fine to complain about the hunger in your log, that's what i like about logging, you can write whatever you are thinking/feeling in regards to your journey without judgement (at least in the fat loss logs section which has always been very supportive)....about a month ago my eating went out of control and i'd have some crazy mental fights with myself around midnight because even after having eaten way over my calories i would still want more then would find myself going to the fridge in the middle of the night to get something, and it became a hard habit to break. As of last week i tried resetting my goals and hoping to stick to it...so far so good so i'm glad about that.

anyway, all the best as you journey on