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  1. #1
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    Fat loss, damn near obese started 11/22/19

    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
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  2. #2
    Registered User Runway37's Avatar
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    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.
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    Registered User Runway37's Avatar
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    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
    Last edited by Runway37; 01-03-2020 at 06:18 PM.
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    Registered User Runway37's Avatar
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    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.
    Last edited by Runway37; 01-14-2020 at 06:53 PM.
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    Registered User Runway37's Avatar
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    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
    Last edited by Runway37; 01-21-2020 at 04:35 AM.
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    Registered User Runway37's Avatar
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    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.

    Total weight loss 22.6
    Last edited by Runway37; Today at 04:32 AM.
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