2019 September/October Fat Loss And Motivation
Everyone is welcome to join and post their progress updates. Let's motivate each other and do our best in the next two months.
Sorry I do not know how to do the spreadsheet. If anyone is interested to do it please feel free to start and share the link.
EDIT.
Thanks to TheHaws for creating the spreadsheet.
Here is the link: https://docs.google.com/spreadsheets...t?usp=drivesdk
Post your starting weight, goal weight and weekly weigh-ins in the following format.
Starting weight:
Goal Weight:
Weigh-ins will be:
week 1-9/6:
week 2-9/13:
week 3-9/20:
week 4-9/27:
week 5-10/4:
week 6-10/11:
week 7-10/18:
week 8-10/25:
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09-02-2019, 08:57 AM #1
2019 - September/October Fat Loss and Motivation
Last edited by drgoku; 09-08-2019 at 12:48 AM.
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09-02-2019, 09:07 AM #2
I will start off.
For this two months cycle I aim to reduce around 8kg at 1kg a week rate. I am on the fierce 5 starting strength program. I have not decided on a defecit level but plan to eat normal on gym days to keep energy levels up while lifting and cut at other times. I will see how it goes and adjust intake accordingly.
Starting weight: 85kg/187.4lbs
Goal Weight: 77kg/169.8 lbs
week 1-9/6:
week 2-9/13:
week 3-9/20:
week 4-9/27:
week 5-10/4:
week 6-10/11:
week 7-10/18:
week 8-10/25:
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09-02-2019, 09:46 AM #3
I am in!
Starting weight: 246.2lbs (09/02/19)
Goal Weight: 220.0lbs (10/25/19)
[Ultimate Goal: 185.0lbs (02/01/20)]
week 1-9/6:
week 2-9/13:
week 3-9/20:
week 4-9/27:
week 5-10/4:
week 6-10/11:
week 7-10/18:
week 8-10/25:
I am following MFP calorie recommendations, and working out 4x a week (30 mins lifting/30 mins cardio).Last edited by QkFx; 09-02-2019 at 09:54 AM.
Cutting weight...
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09-02-2019, 08:13 PM #4
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09-02-2019, 08:46 PM #5
- Join Date: Aug 2013
- Location: Stanwood, Washington, United States
- Posts: 5,460
- Rep Power: 47591
I'm in, I'm doing a little 6 week mini-cut and this is perfect timing for me.
Starting weight: 220.6
Goal Weight: 208
week 1-9/6:
week 2-9/13:
week 3-9/20:
week 4-9/27:
week 5-10/4:
week 6-10/11:
week 7-10/18:
week 8-10/25:All it takes is consistency, effort, proper nutrition, good programming, and TIME.
Don't be upset with the results you didn't get from the work you did not do.
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09-03-2019, 11:46 PM #6
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09-04-2019, 03:17 AM #7
I am in for this.
I am competing next year and currently in a dieting phase in order to get my body composition at a better place so I can set myself up for a better prep, essentially the 'diet, before the diet'.
Aiming for an average of 1.8 lbs loss per week.
Current training and activity
PPL split x2 per week
15k steps per day
1,200 calories from cardio per week
Macros goals
Training day P200 C270 F54
Non-training day P200 C150 F90
Starting weight: 89.6 kg/197.5 lbs
Goal Weight: 83 kg/183 lbs
week 1-9/6:
week 2-9/13:
week 3-9/20:
week 4-9/27:
week 5-10/4:
week 6-10/11:
week 7-10/18:
week 8-10/25:
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09-04-2019, 04:49 AM #8
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09-04-2019, 08:36 AM #9
I'm in! Lost a lot of weight years ago in these threads and gained most back due to many things: injury (had surgery and fine now), house damaged in storm last year (just moved back in!) and biggest of all I started trying to bulk and eventually stopped counting calories. I have to unpack my scale tonight and I'll update this post.
Starting weight: 215.7 lbs
Goal Weight: 195 lbs
week 1-9/6:
week 2-9/13:
week 3-9/20:
week 4-9/27:
week 5-10/4:
week 6-10/11:
week 7-10/18:
week 8-10/25:Last edited by Xenuprime; 09-06-2019 at 06:39 AM.
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09-04-2019, 11:43 AM #10
I figured I will take the mantle to manage the spreadsheet.
Here is the link: https://docs.google.com/spreadsheets...it?usp=sharing
PM me know if there are any errors, I will update as quick as I can.
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09-04-2019, 12:09 PM #11
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09-04-2019, 02:46 PM #12
I'm in. Really need to nail my focus, sort my diet and kick my BED. I need more accountability.
Start Weight: 94.2kg
Goal Weight: 88kg
week 1-9/6:
week 2-9/13:
week 3-9/20:
week 4-9/27:
week 5-10/4:
week 6-10/11:
week 7-10/18:
week 8-10/25:A.L.L. Leukemia 2009 - 2012
Brain haemorrhage 2009
Hip replacements 2010 & 2011
Eating Disorder 2016 - 2022
Collapsed Talus 2020 - (Surgery August '22)
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09-04-2019, 05:07 PM #13
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09-05-2019, 04:38 AM #14
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09-05-2019, 10:22 AM #15
Ate horrible last week and drank stupid amounts on the long weekend. backtracked my last week gaining 3 pounds instead of losing the 4-5 i had to go ....though i did bad with goals for weight loss last time around my gym lifts keep getting better and im off of the cigs which i think is part of what making me so damn hungry recently.. that being said I didn't meet my goal last time or the time prior going to try and keep it more reasonable this time. #backontrack
Starting weight: 292.8
Goal weight 280
week 1-9/6:
week 2-9/13:
week 3-9/20:
week 4-9/27:
week 5-10/4:
week 6-10/11:
week 7-10/18:
week 8-10/25:
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09-06-2019, 12:26 AM #16
1.7 lb scale weight drop this week, I had a few high weigh ins earlier in the week and 1 low weigh in this morning so average is a little skew-whiff. Everything will remain consistent next week as I feel like I'm at the required deficit.
Average marcos for last week:
Training day P194.5 C268 F53 2,401 cals
Non-training day P201 C150 F91.5 2,349 cals
This week's training and activity
PPL split x2 per week
15k steps per day
1,200 calories from cardio per week
Macros goals
Training day P200 C270 F54
Non-training day P200 C150 F90
Starting weight: 89.6 kg/197.5 lbs
Goal Weight: 83 kg/183 lbs
week 1-9/6: 88.8 kg / 195.8 lbs
week 2-9/13:
week 3-9/20:
week 4-9/27:
week 5-10/4:
week 6-10/11:
week 7-10/18:
week 8-10/25:
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09-06-2019, 12:47 AM #17
Starting Weigh:82kg
Goal:78ish
Pretty hard week; managed to make good progress with my weight(probably mostly water weight) but have been struggling with recovery from lifts/sport.
Thinking about increasing my calories I’m currently doing:
1750kcal: 175P,153C,49F
Got my first rugby match in a while coming up so I’m thinking about upping carbs on the day/ day before and lowering protein a little.
Weigh-ins will be:
week 1-9/6: 81.1kg (-0.9kg)
week 2-9/13:
week 3-9/20:
week 4-9/27:
week 5-10/4:
week 6-10/11:
week 7-10/18:
week 8-10/25Last edited by yka1; 09-06-2019 at 10:49 AM.
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09-06-2019, 05:47 AM #18
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09-06-2019, 05:55 AM #19
Lost 0.8kg / 1.8lbs this week. Energy was good at gym. I think I am adding too much carbs. I am going to swap some rice out with spinach and see if i can do better with the weight loss.
Starting weight: 85kg/187.4lbs
Goal Weight: 77kg/169.8 lbs
week 1-9/6: 84.2kg / 185.6lbs
week 2-9/13:
week 3-9/20:
week 4-9/27:
week 5-10/4:
week 6-10/11:
week 7-10/18:
week 8-10/25:
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09-06-2019, 06:21 AM #20
I'm in!
Starting weight: 175lb
Initial Goal Weight: 165lb
Optional Goal Weight: 160lb {If I hit the initial target ahead and there's time left}
Week 1- 09/06:
Week 2- 09/13:
Week 3- 09/20:
Week 4- 09/27:
Week 5- 10/04:
Week 6- 10/11:
Week 7- 10/18:
Week 8- 10/25:Steam - jinda28
Origin - jinda628
XBLive - jinda628
Btag - blood#1648 / blood#1816
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09-06-2019, 06:57 AM #21
Lost .9 lbs this week. We have been moving, and I haven't hit the gym this week, so next week I expect better. Getting back into the swing of weighing food and preparing ahead of time, both of which are essential to success.
As far as food goes, I saute'd a bunch of thin sliced chicken (boneless, skinless breast from Costco) and weighed them into 6oz portions. I used thos for chicken and broccoli, chicken and edamame noodles, etc. Not sure about next week, but it will include fresh spinach. Wifes birthday and Disney World this weekend, so I will be tested, lol (those damn Mickey bars).
Starting weight: 215.7 lbs
Goal Weight: 195 lbs
week 1-9/6: 214.8 lbs
week 2-9/13:
week 3-9/20:
week 4-9/27:
week 5-10/4:
week 6-10/11:
week 7-10/18:
week 8-10/25:
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09-06-2019, 07:01 AM #22
Starting weight: 214.9lb
Goal Weight: 195lb
week 1-9/6: 211.9 (-3lb)
week 2-9/13:
week 3-9/20:
week 4-9/27:
week 5-10/4:
week 6-10/11:
week 7-10/18:
week 8-10/25:
Been a good week, started back at the gym, cooking my own meals after my vacation. This weekend will be a bit busy but I'm sure I will stay on track.
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09-06-2019, 10:06 AM #23
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09-06-2019, 11:27 AM #24
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09-06-2019, 02:27 PM #25
- Join Date: Aug 2013
- Location: Stanwood, Washington, United States
- Posts: 5,460
- Rep Power: 47591
Starting weight: 220.6
Goal Weight: 208
week 1-9/6: 218.8
week 2-9/13:
week 3-9/20:
week 4-9/27:
week 5-10/4:
week 6-10/11:
week 7-10/18:
week 8-10/25:All it takes is consistency, effort, proper nutrition, good programming, and TIME.
Don't be upset with the results you didn't get from the work you did not do.
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09-06-2019, 05:21 PM #26
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09-06-2019, 07:11 PM #27
Starting Weight: 246.2lbs
Goal Weight: 220.0lbs
(Ultimate Goal: 185.0lbs)
week 1-9/6: 239.6lbs (-6.6lbs)
week 2-9/13:
week 3-9/20:
week 4-9/27:
week 5-10/4:
week 6-10/11:
week 7-10/18:
week 8-10/25:
Got lucky with a water weight woosh. Had gone into this fresh off a cruise where I was living it up, ha.Last edited by QkFx; 09-06-2019 at 08:29 PM.
Cutting weight...
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09-07-2019, 03:58 PM #28
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09-08-2019, 11:16 AM #29
Sounds fun!
Starting weight 303.6
Goal weight 285
I‘m on OMAD with focus on protein intake >150g per day, plus 4x1hr per week of lifting, 2x0,5hrs of running.
Target calorie intake is below 1500kcal at 1.92m tall male.
week 1-9/6: 301.3
week 2-9/13:
week 3-9/20:
week 4-9/27:
week 5-10/4:
week 6-10/11:
week 7-10/18:
week 8-10/25:
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09-09-2019, 02:29 AM #30
Starting weight: 175lb
Initial Goal Weight: 165lb
Optional Goal Weight: 160lb {If I hit the initial target ahead and there's time left}
Week 1- 09/06: 173
Week 2- 09/13:
Week 3- 09/20:
Week 4- 09/27:
Week 5- 10/04:
Week 6- 10/11:
Week 7- 10/18:
Week 8- 10/25:Steam - jinda28
Origin - jinda628
XBLive - jinda628
Btag - blood#1648 / blood#1816
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