My weight Loss Log

[GJM753]

Hi Guys,

Figured i should start a weight lose log to keep my motivation up,

Stats at beginning of weight lose:

Height - 5ft 8"

Weight - 14st 12lbs

Waist - 42"

I have attached a pictures taken at the start of February,

Cutting to lose fat sticking to eating clean and not exceeding 2000 cals daily which i am tracking using FitBit app,

Have been doing some lifting at home, but will be starting the AllPro beginners stage 1 workout tonight and following this religiously, doing abs & HIIT on days off,

I will keep this thread up to date noting ups/downs etc... tracking calories in and noting workouts along with pictures at various stages,

My goal is to cut down to around 11 stone which i think will be tough but i want to aim high,

Thanks
G

[GJM753]

Good Morning,

as mentioned yesterday the pictures were taken February 4th i will attach pictures taken February 19th to this thread - can you see any difference?

Yesterday:

Steps - 11,910

Calories in - 1952 - Calories out 3,376,

Weight - 14st 7lbs

Started the Allpro novice workout stage 1 last night and it went well, really enjoyed the workout, it took me 45 minutes to complete,

A little more info about me - I am a 30 year old male, live in Scotland, i have had a bit of a battle with alcohol and as a result i gained a lot of weight, i have now cut all alcohol from my diet and have only had 3 days with alcohol this year (which is a big turn around for me),

I have been eating foods and not really caring about calories plus drinking beer at night which has finally caught up with me,

I will be looking into a HIIT workout for tonight, more cardio based maybe 4/5 exercises and do AMRAP, i will post my workout details tomorrow,

Cheers

G

[GJM753]

Morning - day 3 of my fat loss,

Yesterday's stats:

Steps - 11,922

Calories in - 1,558 - Calories out - 2,991

Weight - 14st 6lbs

Didn't do any workout last night as was busy with family stuff, happy with my step count and calories in vs calories out, could maybe do with eating more but what i did eat was all good no cheating yesterday,

A little more about me - I have a desk job so i do sit for long periods of the day,

Back to the Allpro workout tonight - medium weight, i'm not going to log my weight used as i'm not in this as a pissing contest i just want to get lean and lose the fat, maybe once i start bulking i can log weights, looking forward to the workout tonight,

Cheers
G

[GJM753]

Day 4 of fat Loss,

Yesterdays stats:

Steps - 14,977

Calories in - 1,739 vs Calories out 3,575,

Weight - 14st 9lbs (Unsure why there was such a jump - maybe the scales weren't set right),

Workout - All Pro medium weight - good workout had to miss out stiff legged deadlift due to a really tight hamstring which is feeling a bit better today, hopefully will be ok for tomorrows work out,

49% Carbs, 21% Fat & 30% Protein,

I am doing IF having a protein shake in the morning then having lunch & dinner with a protein shake after my workout, drinking green tea and water only,

Feeling good bloating is starting to ease, will take some more pics tonight possibly and post them - will try do weekly pics,

Cheers
G

[TurkeyGURME]

good job keep going

[GJM753]

Thanks man, one day at a time...

[GJM753]

Day 5 of fat Loss:

Yesterdays stats

Steps - 13,368

Calories in 1,797 VS Calories out 3,504,

Carbs 46%, Fat 34% & Protein 20%,

Weight - 14st 4lbs (scales must not have been sitting correctly the day before),

Work out - 20 Minute HIIT - TABATA I use SmartWOD APP which is great - Work for 20 seconds, rest for 10 seconds & 8 rounds (of hell),

Jumping Jacks - 20, 21, 20, 19, 19, 20, 21, 21 - Total 161,

Body Weight Squats - 10, 12, 11, 11, 11, 10, 10, 10 - Total 85 - Not actually sure i should have been doing squats as i am doing them as part of All Pro's beginner workout,

Plank - All rounds completed,

Sit ups (Using sit up bench) - 9, 9, 8, 9, 10, 10, 8, 10 - Total 73,

Really good quick workout got my heart rate well up highest being 167 BPM - Average was 140 BPM,

IF again with a shake in the morning, light lunch, lots of vegetables and sausages for tea all weighed and within my calorie limit - Was my daughters birthday so i even managed some birthday cake (was a struggle had one bit then had to have another haa we're only human after all),

Will report back on Monday - if you read this have a great weekend & stay strong,

P.S - Pictures attached - felt bloated after workout (was maybe the cake),

Cheers
G

[GJM753]

Morning Folks,

Stats over the weekend;

Friday - Steps 14,494 Calories in 3,212 vs calories out 3,466 (44% Carbs, 36% fat & 20% Protein) - Pretty bad day to be honest, was fine until dinner time as it was my daughters birthday on Thursday we had a McDonald's and i couldn't stop eating!

Saturday - Steps 21,396 didn't track calories eaten again i know it wasn't good as we had a party for my daughter,

Sunday - Steps 18,190 - Didn't track calories,

Today is a new day, back to counting calories and eating better, will be doing All Pro's workout tonight,

Cheers,
G

[GJM753]

Monday was a better day for me, back to calorie counting & eating healthy,

Steps - 12,410,

Calories in - 1815 vs calories out - 3,326,

Carbs 38%, fat 32% & protein 30%,

Figured i was doing the All Pro workout slightly wrong, started again by doing my max reps then working out my 10 rep max.... so will be starting again on Wednesday,

Will do some HIIT tonight nothing to taxing just to get the heart rate up and a sweat on,

Although i was disappointed with my eating at the weekend i was happy that i didn't have a drink... small steps, i have to remember i am in this for the long haul and a weekend of bad eating wasn't so bad!

Looking forward to a workout tonight,

Cheers
G

[GJM753]

Tuesday Stats:

Steps - 13,143,

Calories in - 1,953 VS Calories out - 3,132,

Carbs - 54% , Fat - 24%, Protein - 22% ,

Didn't do any workout on Tuesday, decided on a night off and start the All Pro on Wednesday night,

Wednesday Stats:

Steps - 18,735,

Calories in - 1,704 vs Calories out - 3,795,

Carbs - 33%, Fat - 28% & Protein - 39%,

I am noticing i am quite tired just now, is my calories in too low? (especially on workout days)

Using a TDEE calculator 2858 is my maintenance calorie intake, should i make sure i am hitting 2000 calories a day?

I am cutting and trying to lose excess fat, but how important is the protein shake after a workout? i have 1 shake for breakfast & 1 at lunchtime, should i keep taking the one after each workout?

Started All Pro again last night which was my Heavy day, took me 45 minutes, did some stretching after and feel ok today just a little tired,

Thanks for reading and info on the above would be great,

Cheers
G

[GJM753]

Friday:

Steps - 16,558

Calories in - 1,908 vs calories out 3,351,

No work out but a good walk with the dog and eating was good,

Saturday:

Steps - 19,627

Calories in - 2,143 vs calories out 3,613

No work out, same again good walk with the dog and steps was high, had a few treats Saturday night but nothing over the top, kept calories down,

Sunday:

Steps - 19,172

Calories in - 2,689 vs calories out 3,808 - calories was way over, not too happy with the amount in but its still lower than calories out so that's a positive,

Started the All Pro beginners workout again, last night was 8 reps of heavy, starting off quite light in weight but weight and reps will increase,

Was looking at the home gym's some of the guys have on here and had major gym envy so i am in the process of gutting the garage and setting up a better work out area for myself, i will start taking some pics of the garage,

I have attached pictures taken last night after my workout, i think i am starting to notice small changes since the first pictures i posted, any feedback?

Cheers,
G

[GJM753]

Yesterdays Stats:

Steps - 11,732,

Calories in - 1,844 Vs calories out - 2,921,

46% carbs, 29% fat & 25% protein,

rest night last night so did some DIY at home and took it easy,

Weighed myself this morning and came in at 14st 1lbs so i have lost 11lbs since i started cutting and monitoring my food, really happy with the progress, still feeling a bit tired during the day,

Work out tonight medium weight,

Cheers
G

[GJM753]

Yesterday:

Steps - 13,169,

Calories in 1,511 vs calories out 3,230,

44% carbs, 30% fat & 26% protein,

All pro medium weight work out - took me 40 minutes to complete - all good,

calories in have been a bit low this wee so far so will carry on low and have a takeaway on Friday night, try and save some calories for that,

Really want to buy a power rack for my home gym, any of you guys have any at home that you would recommend? (UK based),

Cheers
G

[InhumanGenetix]

solid progress

[GJM753]

Thanks man... one day at a time,

Wednesday stats:

Steps - 12,778

Calories in 2,341 vs calories out 3,150,

64% carbs, 21% fat & 15% protein,

Carbs are way too high and calories in was way to high, disappointed with that to be honest but it is still 500 cals under maintenance so i cant be too disappointed,

Thursday stats:

Steps - 12,973

Calories in 1,627 vs calories out 3,181

45% carbs, 26% fat & 29% protein,

Need to up Protein intake, ran out of powder but will get more today,

All Pro light workout last night, still a tough workout, 1st week now complete so i move onto 9 reps next week, same weight as first week,

i have attached 2 pics first one was taken 2nd Feb and the second one taken 10th March - Really happy with progress,

Friday weight in was - 197.4 lbs,

Have a good weekend folks!

Cheers
G

[GJM753]

Friday again,

I have decided to just update my log once a week, i weigh into the March-April weight lose challenge on the fat lose forum so figured i will just update this once a week,

Taken some inspiration from Madman94 (check out his 10 week weight lose transformation - unbelievable),

I have cut my calorie intake this week to 1800 and see how things go, i would like to do this for 2 weeks then reduce it again to 1700 and carry on doing this reducing 100 cals every 2 weeks for the next 10 weeks,

Weekly average stats:

Thursday - Thursday Steps - 106,522,

Thursday - Thursday Calories in - 15,231 vs Calories out - 25,337, (average calories in is 2175 per day but this will reduce and show closer to 1800 next week),

Week 2 doing All Pro beginner workout - upped the reps to 9 keeping the same weight as week 1, all 3 work outs complete, Sunday heavy, Tuesday medium & Thursday light,

Weight is now 195lbs, (13st 13lbs),

Took a couple of pictures last night after workout, starting to feel better clothes fitting better etc... would like to add in more cardio on rest days but happy with my progress and really focusing on my diet ( i am becoming slightly obsessed to be honest),

Have a good weekend guys,

Cheers
G

[GJM753]

test

[GJM753]

Friday weigh in - 195 lbs again this week, disappointed that i didn't lose but also happy it wasn't a gain, didn't have the best week,

Weekly average stats:

Thursday - Thursday Steps - 127,199 - Average 18,171 per day, which is good, i have a desk job so aim to do at least 10k steps per day,

Thursday - Thursday Calories in - 15,040 vs Calories out - 24,453, (average calories in is 2148 per day)

Week 3 doing All Pro beginner workout - upped the reps to 10 keeping the same weight as week 1 & 2, all 3 work outs complete, Sunday heavy, Tuesday medium & Thursday light,

Took measurements when i started my journey in January will do the same again over the weekend to see if there is any difference in these and post my results on Monday,

Have a good weekend guys,

[PuppyLife]

Great Progress!! I can definately tell that your dropping the fat. Chest is getting more defined, the sides where your ribs are very prominent and it looks like the love handles has went down with more definition around the abs. Keep on what your doing bro! Don't forget to do back pics. Its CRAZY watching that change. I think its probably one of the most noticeable changes then again my back is probably my best feature.

[GJM753]

Friday weigh in - 193 lbs this week which is 2 lbs down from last week, really happy with this i hope its another 2 lbs this coming week,

Weekly average stats:

Thursday - Thursday Steps - 121,797 - Average 17,399 per day, which is ok, wanted that to be higher than last week though, so will be putting in more effort this week to get the steps in,

Thursday - Thursday Calories in - 15,343 vs Calories out - 24,074, (average calories in is 2191 per day vs out 3,439),

Week 4 doing All Pro beginner workout - upped the reps to 11 and found it much harder, i had to drop my weight slightly for bench press which wasnt good but i just couldnt get past 7 reps on my 2nd set of full weight,

Last pictures were taken 21st march 2 weeks ago i will hold off taking until 21st April and see if i can notice any difference, i will be using that as my motivation,

Also thanks Puppy appreciate the feedback and advice, i have been taking back pics as well so will add them into this next time i take pics,

Aim this week is to get under 2000 cals average a day, i have said it for a few weeks now and not managed but this is the week,

Have a good weekend guys,

[GJM753]

Short update;

Friday was good until around 6pm, mrs wanted a pizza so i decided to have a treat as well, pizza, garlic bread, the profiteroles with chocolate dipping sauce for dessert, all bad but i think much needed, didnt eat again that night and didnt go to far over my calories as had only had 400 before then,

Saturday - stuck to my diet 100% everything i ate was clean and managed a 5 mile walk early in the morning around 6am was good to get out early with the dog and got my steps in,

Sunday - same as Saturday 100% stuck to my diet, Porridge with peanut butter for breakfast, lunch omelette 3 medium egss with 40g cheese, dinner was medallion steak with loads of veg, all weighed and tracked came in under my 1800 cals per day,

I dont normally have breakfast but have noticed i struggle more at the weekends, so i have decided to start having breakfast and hope that helps keep the hunger away during the day, still aiming for 1800 cals a day but spread over the day rather than doing IF,

Had a weigh in this morning and came in at 13 st 9 lbs (191 lbs) which is a 2 lbs lose since Friday, i measured around my belly button last night - in January when i started i was 42" I am now 39 1/2" around my belly,

Test day doing All Pro week 5 day 1 so will see how i get on tonight, might even do some pics tonight,

[illpinoise]

so i have decided to start having breakfast and hope that helps keep the hunger away during the day

Had a weigh in this morning and came in at 13 st 9 lbs (191 lbs) which is a 2 lbs lose since Friday, i measured around my belly button last night - in January when i started i was 42" I am now 39 1/2" around my belly,

Try incorporating good fats in your breakfast, that really helped me last weekend. I have a hard time as well on the weekends. Congrats on the progress man!! I used to be 41" as well, I'm about 31.5" now.

[GJM753]

Try incorporating good fats in your breakfast, that really helped me last weekend. I have a hard time as well on the weekends. Congrats on the progress man!! I used to be 41" as well, I'm about 31.5" now.

Thanks bud you too great progress! how long were you on a cut for before you started to bulk?

I will give the good fats a try, i normally fast until lunch time but at the weekends i struggle, i find it quite easy at work,

[PuppyLife]

Great job!! Keep it up! We are totally different with our view on breakfest. On our low calories, if I eat breakfest food then I have like no calories for the evening to do with what I want haha. I usually just have my coffee with 45 kcal of creamer and fast till noon.

[IvanTheFat]

Good progress!
I tried different options for breakfast: no breakfast, protein&fat breakfast, carbs&protein breakfast. For some reason, carbs&protein works best for me. Something like oats with semi skimmed milk in the morning helps me to control hunger later in the day. I don't know any science behind that just get it from experiments on myself.

[PuppyLife]

Good progress!
I tried different options for breakfast: no breakfast, protein&fat breakfast, carbs&protein breakfast. For some reason, carbs&protein works best for me. Something like oats with semi skimmed milk in the morning helps me to control hunger later in the day. I don't know any science behind that just get it from experiments on myself.

I'm not quite sure on the science to how it affects your satiety later in the day, but eating breakfest tends to get the Ghrelin hormone which is the "Hunger hormone" to spike and this is a big reason why most people feel hungry again a couple hours of breakfest. This is one reason why I don't eat breakfest. I'm not much of a fan of breakfest foods. I suppose I could always eat a hamburger instead of oats and eggs.

[GJM753]

haha a hamburger for breakfast sounds good right now! I am fine Monday-Friday it's just at the weekend i tend to struggle a bit, i will stick to having a protein shake and see how it goes,

Test day yesterday doing All Pro and passed all apart from bent over row, i had to drop the weight so i will do medium and light weight this week and then add 10% next week and start again with 8 reps, i did hurt my side last night, didnt really feel it until i had a shower, didn't sleep well because of it last night so i will see how i am,

I took some pics last night, Pup i took some of my back flexed and was surprised at the progress, really happy with it so far.... long way to go!

Cheers guys,

[GJM753]

Feb - April Pics

[GJM753]

Been a while since i have updated this, i have been really busy at work, which has had a knock on effect, really tired just now and ate chit at the weekend, stuck to IF in the morning then when i went home i was craving sugar (due to be tired i suppose) but once i had some chocolate i wanted more and couldn't stop, did still eat reasonably good at meal times but was way over my calories, Friday, Saturday & Sunday.

Stats for the week were

Steps - 144,268 averaging 20,609 steps a day,

Calories in 13,744 vs Calories out 25,636 - Average in per day 1,963 vs out 3,662 which is a difference of 1,699 per day,

I had a good lose last week and hit my target on the March-April fat lose thread hitting 189.4 lbs my target was 190 lbs,

Still a long way to go for me but i have now lost 18 lbs since i started again,

Lost a bit of motivation with being so tired and working alot, was struggling to get any workouts in and let my diet slip, weighed myself this morning and was still 189 lbs so i am happy with that,

Did a work out last night was tough but i got through it, hopefully work calms down a bit again and i can focus on this 100%,

Just noticed the date, today marks 2 months without a drink... pretty chuffed with that, i have went from having a few beers everyday to having none and dont even miss it in the slightest,

[GJM753]

Been way to long since i updated this,

I have been really struggling recently, depression & anxiety have really got me down, i have stopped working out and although i'm trying to eat clean i'm failing miserably, unsure why but my confidence has taken a massive knock recently, around a month ago i was feeling great and in a good place,

Last Friday when i weighed myself i was 13 st 4 lbs (186 lbs) which is good, i haven't gained any weight,

I just can't find the motivation to work out again, even though i know that is what will make me feel good again,

I still haven't had a beer, which is huge for me, even when i am feeling this low i haven't went back to it,

I have been drinking more black coffee which i know is a trigger for depression & anxiety so maybe switching that up for herbal teas will work along with taking my meds,

Or maybe its time to find some motivation and start lifting again... any help much appreciated,

Cheers
G