September to Christmas Fat loss thread

[Beavertown]

Sept 17th: 91.8kg/202.4lbs
Sept 24th: 90.6kg/199.7lbs
Oct 1st: 90kg/198.4lbs
Oct 8th: 90.7kg/199.lbs
Oct 15th: 90.1kg/198.6lbs
Oct 22nd:
Oct 29th:
Nov 5th:
Nov 12th:
Nov 19th:
Nov 26th:
Dec 3rd:
Dec 10th:
Dec 17th:
Dec 24th

Average calories for this week at 2643 which is -246 on last week but still not the 2400 I'm shooting for.
Mainly due to eating 3700 on saturday night/sunday morning whilst staying up till 6am to watch the Boxing.
Average protein each day was 209g.
Im still hitting my 5 miles a day walking activity and continuing my ppl routine.

Fat calipers show an average 0.8% decrease in fat for this first month so I'm happy with that.

[Pennywisest]

SPECS: 5'10 F, slowly cutting/recomping. Revolving STG: 1-2 lbs loss/week while maintaining/building strength and avoiding binge-triggering behavior

ORIGINAL START WEIGHT: 246 lbs
PROGRESS TO DATE -29/50 lbs
LOSS THIS CYCLE: -2 lbs

Sept 18: 220
Sept 25: 215
Oct 2: 214
Oct 9: 219
Oct 16: 218

deliberately ate at maintenance this week, as I will next week. Been battling a cold and high diet fatigue as well as work stress.

Skipped a day of lifting to try and get some rest ahead of my cold and it just frigged my mental health.

Would probably consider quitting my health goals on weeks like this... if I didn't know that quitting wont actually make me feel any better... That's one nice thing about maintenance weeks. They make it abundantly clear the stark difference between marking time, and self-destructively moving backwards.

[Isilya]

Sept 17th: 227.5
Sept 24th: 225.0 (-2.5)
Oct 1st: 223.5 (-1.5)
Oct 8th: 220.5 (-3.0)
Oct 15th: 219.5 (-1.0)
It was rainy (few walks) and Canadian Thanksgiving (yummy food), so I'm happy with any loss this week.
Next week should be back to normal (set the treadmill up), then the road trip..

[Beavertown]

Been battling a cold and high diet fatigue as well as work stress.

Skipped a day of lifting to try and get some rest ahead of my cold and it just frigged my mental health.

Would probably consider quitting my health goals on weeks like this... if I didn't know that quitting wont actually make me feel any better... That's one nice thing about maintenance weeks. They make it abundantly clear the stark difference between marking time, and self-destructively moving backwards.

I know exactly how you feel, as you say aswell the worst thing to do is give up for a bit as you just dig the hole deeper.
At the end of July I was on holiday for two weeks so I was happy to eat whatever, no problem and enjoy myself. What I wasnt expecting was 2 weeks on top of that with covid.
Ended up a month of eating loads and I've still not pulled that number back on the scales I was 86kg now Im just over 90kg.
Only reason I didn't give up completely is I know how hard I worked to get where I am.
Totally understand the fatigue aswell I've been in a small deficit for 90% of the last 13 months starting to become a long slog now.
Definitely think regardless of the numbers on the scales I need a good 8 to 12 weeks in a bulk/slow bulk just to feel human again 😆

[JSim83]

I'm in! Nice to see these threads still going. I gained a little weight during summer time and now it is time to get rid of that. I am aiming for 0.5 kg weekly loss.

Oct 1st: 98.8 kg
Oct 8th: 98.3 kg
Oct 15th: 97.7 kg
Oct 22nd:
Oct 29th:
Nov 5th:
Nov 12th:
Nov 19th:
Nov 26th:
Dec 3rd:
Dec 10th:
Dec 17th:
Dec 24th:

[CasioEnthusiast]

Sept 17th: -
Sept 24th: -
Oct 1st: -
Oct 8th: -
Oct 15th: 82kg (Just saw the thread now, first post/comment too )
Oct 22nd:
Oct 29th:
Nov 5th:
Nov 12th:
Nov 19th:
Nov 26th:
Dec 3rd:
Dec 10th:
Dec 17th:
Dec 24th

[Isilya]

Sept 17th: 227.5
Sept 24th: 225.0 (-2.5)
Oct 1st: 223.5 (-1.5)
Oct 8th: 220.5 (-3.0)
Oct 15th: 219.5 (-1.0)
Oct 20th: 214.5 (-5.0)

Weighing in a little early since I'm going to be without a scale till next Saturday.
Had a heck of a whoosh and finally dropped that Thanksgiving water weight and then some apparently.

My dad finished his chemo and we're going to visit his hometown to reminisce. I'm going to try to keep my calories around maintenance but it will be a challenge since half the reason we're going is for the food. We will be walking a lot once we get there so that will help a bit.

I'm going to push hard when I get back. I want to be under 200 lbs for the new year and then never look back!

[JamalFit]

Sept 17th: 227.5
Sept 24th: 225.0 (-2.5)
Oct 1st: 223.5 (-1.5)
Oct 8th: 220.5 (-3.0)
Oct 15th: 219.5 (-1.0)
Oct 20th: 214.5 (-5.0)

Weighing in a little early since I'm going to be without a scale till next Saturday.
Had a heck of a whoosh and finally dropped that Thanksgiving water weight and then some apparently.

My dad finished his chemo and we're going to visit his hometown to reminisce. I'm going to try to keep my calories around maintenance but it will be a challenge since half the reason we're going is for the food. We will be walking a lot once we get there so that will help a bit.

I'm going to push hard when I get back. I want to be under 200 lbs for the new year and then never look back!

Keep pushing fam! NEVER look back!

[RapidFail]

Same weight as I was at this point last week, but my weekly average weight is down by over a pound.

Goal: 161lb

Sept 17th: 169.3lb
Sept 24th: 170.4lb
Oct 1st: 170.7lb
Oct 8th: 170.7lb
Oct 15th: 170.0lb
Oct 22nd: 170.0lb
Oct 29th:
Nov 5th:
Nov 12th:
Nov 19th:
Nov 26th:
Dec 3rd:
Dec 10th:
Dec 17th:
Dec 24th:

[Beavertown]

Sept 17th: 91.8kg/202.4lbs
Sept 24th: 90.6kg/199.7lbs
Oct 1st: 90kg/198.4lbs
Oct 8th: 90.7kg/199.lbs
Oct 15th: 90.1kg/198.6lbs
Oct 22nd: 88.7kg/195.5lbs
Oct 29th:
Nov 5th:
Nov 12th:
Nov 19th:
Nov 26th:
Dec 3rd:
Dec 10th:
Dec 17th:
Dec 24th

Firstly Jsim83 welcome back! I kept the threads going 👍


Average calories for this week at 2259 which is quite a dip down on last week.
Really tried hard this week to keep it under 2400 and managed to do it, I didn't go hungry but it definitely needs work to be maintainable long term.
My average protein each day was 185g.
Im taking a 4 day break from lifting weights as the 6 day week ppl routine has finally caught up with me and I feel I need some good recovery time.
Next week I will start running an upper/lower/rest/pull/push/legs/rest split so that gives me two days off to recover.
This weeks aim again is 185g or higher protein per day and an average of 2400 calories per day no more or no less.
Looking at possibly supplementing magnesium to help me get better sleep.

[PeteW45]

Goal: 90 kg

Sep 17th: 102 kg
Sep 24th: 101.5 kg
Oct 1st: 99.9 kg
Oct 8th: 98.2 kg
Oct 15th: 97.6 kg
Oct 22nd: 96.9 kg

[Darkius]

Oct 8: 161
Oct 12: 161
Oct 14: 160.7
Oct 16: 159 pounds
Oct 18: 161 pounds

Oct 22: I ate at likely maintainence the last 3 days after getting demoralized by no progress in 10 days. I'll weigh myself when the rain stops and start recording and weighing meals again soon. The 3 days off felt good.

Oct 23: 159
Now that's motivating. Even after I ate at a buffet. I'll definitely get back to cutting now.

[Pennywisest]

I know exactly how you feel, as you say aswell the worst thing to do is give up for a bit as you just dig the hole deeper.
At the end of July I was on holiday for two weeks so I was happy to eat whatever, no problem and enjoy myself. What I wasnt expecting was 2 weeks on top of that with covid.
Ended up a month of eating loads and I've still not pulled that number back on the scales I was 86kg now Im just over 90kg.
Only reason I didn't give up completely is I know how hard I worked to get where I am.
Totally understand the fatigue aswell I've been in a small deficit for 90% of the last 13 months starting to become a long slog now.
Definitely think regardless of the numbers on the scales I need a good 8 to 12 weeks in a bulk/slow bulk just to feel human again ������

thanks for the reply!

yeah, that sounds like a lot to have to put up with. It was definitely nice to see you back on the thread so quickly post-plague. :P Covid can wipe you out in so many ways and I could easily see it messing up diet for awhile. I lost two relatives to the first wave so I respect whatever you have to do to get back on track.

I don't think I could do a conscious bulk, at least not for a looooong time, just because shaving the weight off after would feel like pure ass. For me it's always the head-game of weight which gets to me, so bulking would be fun but risky... I think for awhile I'll just be content to appreciate my little strength bumps when I eat at maintenance or as a minor compensation for my binges.

It's interesting that you found the double PPL routine to be too much. I know I did when I was running a double PPL. I had to cut back the number of days I could train due to increased work commitments and found it much less draining to do 1PPL with an additional slack day for something else depending on my mood. I may try it again when I hit maintenance weight/schedule eases up and see if increased calories help make it more manageable.

[Pennywisest]

SPECS: 5'10 F, slowly cutting/recomping. Revolving STG: 1-2 lbs loss/week while maintaining/building strength and avoiding binge-triggering behavior

ORIGINAL START WEIGHT: 246 lbs
PROGRESS TO DATE -32/50 lbs
LOSS THIS CYCLE: -5 lbs

Sept 18: 220
Sept 25: 215
Oct 2: 214
Oct 9: 219
Oct 16: 218
Oct 23: 215

Tried mixing things up this week and didn't track calories this week, just stuck to my "safe recipes" (ex: protein shakes, fruits, salads, corrupted veggie chili, salmon, chicken, flatbread pizza, spaghetti squash.) Cold lingered, but by around Thursday this week I felt back to myself.

Took 2 more days off lifting, but still hit my 3 day minimum for lift days... (god bless goals with deliberate slack in them)... Total volume is up for: Pull ups, curls, and rows. PRs for Dips at the 8 and 10 rep range. I am amused THAT is the exercise I seem to naturally do well at. Subbed DBP for BP because my spotter was busy and got DOMS for the first time in a long time.

Coworkers were amusing this week. I haven't told any of the people at my day job I am cutting and they didn't know me at my high weight, so they just assume I've always been like this. I'm in medicine and was blessed pretty early on with the advice to not eat hospital/clinic food (including gifts... there's a reason these people are ill... and many nurses are fat). I don't spread this philosophy around because it's a fast way to look like a jackass... but apparently I've picked up the reputation of "eating like a bird," which is funny to me.

The way people talk about food around me definitely changes when I am looking better... It's like the world suddenly cares about what you are eating a lot more, just because you do.

[JSim83]

Good week overall. Diet have been on point (I have been eating 2200-2300 kcal daily) and everything is going well expect that I am still battling with insomnia and have been for a long time. This week I got results from sleep apnea test. According to results it was a borderline case wheter I have sleep apnea or not. There were some issues with my breathing when I am sleeping on my back, but nothing major. Doctor did not think that this was really the root cause for my sleep issues, but also suggested that losing some weight might help me get rid of those breathing issues completely. I am a bit sceptical about that since I don't have much fat in the neck/throat area and even my face looks relatively slim, but regardless of that more motivation to finally get rid of all extra fat that I am carrying.

Oct 1st: 98.8 kg
Oct 8th: 98.3 kg
Oct 15th: 97.7 kg
Oct 22nd: 97.1 kg
Oct 29th:
Nov 5th:
Nov 12th:
Nov 19th:
Nov 26th:
Dec 3rd:
Dec 10th:
Dec 17th:
Dec 24th:

[mtnmama]

09-17: 210.6
09-24: 206.6
10-01: 204.5
10-08: 201.7
10-15: 199.1
10-27: 192.9

start: 210.6 (9/17/21) | bf 35.7% (9/3/21)
thread goal: 180-188lbs & bf 29%

finally back in the world of the (barely) living. literally today is the first day vertical in a while - bronchitis kicks my a56 - this time around was killer. ya'll stay well out there.

[RapidFail]

I'm nothing if not consistent! I ate at maintenance calories this week as I'm on a training deload. Back to a deficit next week.

Goal: 161lb

Sept 17th: 169.3lb
Sept 24th: 170.4lb
Oct 1st: 170.7lb
Oct 8th: 170.7lb
Oct 15th: 170.0lb
Oct 22nd: 170.0lb
Oct 29th: 170.0lb
Nov 5th:
Nov 12th:
Nov 19th:
Nov 26th:
Dec 3rd:
Dec 10th:
Dec 17th:
Dec 24th:

[Beavertown]

Sept 17th: 91.8kg/202.4lbs
Sept 24th: 90.6kg/199.7lbs
Oct 1st: 90kg/198.4lbs
Oct 8th: 90.7kg/199.lbs
Oct 15th: 90.1kg/198.6lbs
Oct 22nd: 88.7kg/195.5lbs
Oct 29th: 88.5kg/195.1lbs
Nov 5th:
Nov 12th:
Nov 19th:
Nov 26th:
Dec 3rd:
Dec 10th:
Dec 17th:
Dec 24th



Average calories for this week at 2498 up from last week and a little over my goal.

My average protein each day was 182g.
I had a nice few days recovering from the PPL routine.
Switching next week so I can have 2 rest days a week.
Started magnesium supplements I definitely sleep better and dont wake as much.
They dont really help me get to sleep though.

Not expecting any loss this next week as I will be consuming some alcohol tonight and having a meal or two out.
I'd guess my maintenance is around 2800-3000 as I still lose at 2400 and lose a lot at 2200.
So again moving forward I'll stick to 2400 or under

[Pennywisest]

SPECS: 5'10 F, slowly cutting/recomping. Revolving STG: 1-2 lbs loss/week while maintaining/building strength and avoiding binge-triggering behavior

ORIGINAL START WEIGHT: 246 lbs
PROGRESS TO DATE -32/50 lbs
LOSS THIS CYCLE: -5 lbs

Sept 18: 220
Sept 25: 215
Oct 2: 214
Oct 9: 219
Oct 16: 218
Oct 23: 215
Oct 30:--

blew a positive on a routine covid test for work. Currently on day 4/10 of isolation. Triple vaccinated and asymptomatic (apart from allergies to my fuzzy-butt cat) so it basically just means I get 2 weeks of the lamest unpaid vacation ever. It does trap me in the apartment, away from my gym and the scale I use for weigh ins so I'm logging in early to not have to worry about posting tomorrow.

Prepared for a nasty weigh in next week and some crap lifts.

[mtnmama]

09-17: 210.6
09-24: 206.6
10-01: 204.5
10-08: 201.7
10-15: 199.1
10-27: 192.9
10-29: 192.2

start: 210.6 (9/17/21) | bf 35.7% (9/3/21)
thread goal: 180-188lbs & bf 29%

pushed my bf testing - will do it 11/12 now instead of today. prolly gonna have a bit more lbm loss than my trend due to not eating enough protein whilst sick - but thats ok - im just glad to be on this side of that s411t. feels like cut challenge goal is in sight! stoked. yall keep kickin a56 in here!

[JSim83]

Good week again. Weight keeps coming off exactly at the pace I am aiming for. I took a covid shot last friday and got sick for three days. I thought about it for long time should I take or not, but after all I took it. It gave me muscle soreness and slight fever. So from friday to tuesday there was no workouts. I did not lower my calories, so I thought maybe I would lose a little less this week, but no. So I am happy about that.

Oct 1st: 98.8 kg
Oct 8th: 98.3 kg
Oct 15th: 97.7 kg
Oct 22nd: 97.1 kg
Oct 29th: 96.6 kg
Nov 5th:
Nov 12th:
Nov 19th:
Nov 26th:
Dec 3rd:
Dec 10th:
Dec 17th:
Dec 24th:

[PeteW45]

Goal: 90 kg

Sep 17th: 102 kg
Sep 24th: 101.5 kg
Oct 1st: 99.9 kg
Oct 8th: 98.2 kg
Oct 15th: 97.6 kg
Oct 22nd: 96.9 kg
Oct 29th: 97.0 kg

Feel like I’ve been carrying extra water weight this week. I’m pretty sure I’m still eating at a deficit, so hopefully I’ll have a whoosh some time soon.

[Isilya]

Sept 17th: 227.5
Sept 24th: 225.0 (-2.5)
Oct 1st: 223.5 (-1.5)
Oct 8th: 220.5 (-3.0)
Oct 15th: 219.5 (-1.0)
Oct 20th: 214.5 (-5.0)
Oct 30th: 224.5 (+10.0)

Much seafood and fun were had by all. I hadn't seen my dad that happy in a while, so it was more than worth it.

I'm going to push hard in November and hope to get as close to 200 as I can since December weight loss has always been a challenge for me. We attend no less than 5 birthday parties plus 3-4 Christmas parties and one big New Years party every year. Even with Covid, everyone is double vaxxed and mostly within the same larger bubble so I expect at least 3-5 gatherings.

[RapidFail]

Back into a 750 calorie deficit on weekdays, so the weight loss is rolling in again.

Goal: 161lb

Sept 17th: 169.3lb
Sept 24th: 170.4lb
Oct 1st: 170.7lb
Oct 8th: 170.7lb
Oct 15th: 170.0lb
Oct 22nd: 170.0lb
Oct 29th: 170.0lb
Nov 5th: 168.9lb
Nov 12th:
Nov 19th:
Nov 26th:
Dec 3rd:
Dec 10th:
Dec 17th:
Dec 24th:

[JSim83]

This is going well. Another 0.5 kg lost. I hope I can keep thing going. I accidentally packed the meals I prepped on Sunday into four boxes instead of five and realized that after eating those meals. So basically I ate one extra meal this week accidentally and that means I ate 600 extra calories. Not a big deal and other that that diet has been on point. Still struggling with with sleep, but last couple of weeks have been little better and so I have had more energy to do workouts. Right now I feel I can see light at the end of tunnel. (Hopefully it is not the headlamp of an oncoming train. )

Oct 1st: 98.8 kg
Oct 8th: 98.3 kg
Oct 15th: 97.7 kg
Oct 22nd: 97.1 kg
Oct 29th: 96.6 kg
Nov 5th: 96.1 kg
Nov 12th:
Nov 19th:
Nov 26th:
Dec 3rd:
Dec 10th:
Dec 17th:
Dec 24th:

[PeteW45]

Goal: 90 kg

Sep 17th: 102 kg
Sep 24th: 101.5 kg
Oct 1st: 99.9 kg
Oct 8th: 98.2 kg
Oct 15th: 97.6 kg
Oct 22nd: 96.9 kg
Oct 29th: 97.0 kg
Nov 5th: 95.8 kg

Glad to be heading in the right direction again after stalling last week.

[Beavertown]

Sept 17th: 91.8kg/202.4lbs
Sept 24th: 90.6kg/199.7lbs
Oct 1st: 90kg/198.4lbs
Oct 8th: 90.7kg/199.lbs
Oct 15th: 90.1kg/198.6lbs
Oct 22nd: 88.7kg/195.5lbs
Oct 29th: 88.5kg/195.1lbs
Nov 5th: 89.8kg/197.9lbs
Nov 12th:
Nov 19th:
Nov 26th:
Dec 3rd:
Dec 10th:
Dec 17th:
Dec 24th

Average calories 2822
Average protein 191g

As planned had a Friday night on the alcohol and a meal out.
Nice meal out Saturday aswell.
Expected the number to stall.
To be fair though its been a lot higher all week so can't grumble and certainly won't let it phase me.
The goal is still 85/86kg by Xmas.
I think then I will bulk/focus on strength for a 3 month window.

Target is still 2400 calories or under
180g of protein min

[Pennywisest]

SPECS: 5'10 F, slowly cutting/recomping. Revolving STG: 1-2 lbs loss/week while maintaining/building strength and avoiding binge-triggering behavior

ORIGINAL START WEIGHT: 246 lbs
PROGRESS TO DATE -27/50 lbs
LOSS THIS CYCLE: 0 lbs

Sept 18: 220
Sept 25: 215
Oct 2: 214
Oct 9: 219
Oct 16: 218
Oct 23: 215
*Oct 30:--
*Nov 6: 220
*COVID

Out of quarantine as of yesterday. Huzzah. Excited to get back to eating and exercising right because I feel like a walking, talking, human zit

On the plus side I did have some fun nerding out with my weightloss data in preparation for holiday events. I added an 8 week moving average to my 3 week moving average on my weightloss graph and got some interesting data I may use to head off my diet fatigue and binging.

[Isilya]

Sept 17th: 227.5
Sept 24th: 225.0 (-2.5)
Oct 1st: 223.5 (-1.5)
Oct 8th: 220.5 (-3.0)
Oct 15th: 219.5 (-1.0)
Oct 20th: 214.5 (-5.0)
Oct 30th: 224.5 (+10.0)
Nov 5th: 223.0 (-1.5)

Ate at maintenance the whole week which was nice.

As a reward for losing 100lbs (from when I hit 215), my husband surprised me with a trip yesterday to an indoor rock climbing facility. It was something I've wanted to get back to for years. We had a great time but goodness did it showcase where I need more strength. Hauling my 223 lbs self up a wall, even on an easy climb, was hilariously exhausting.
I think I'll need to lose at least another 20-25lbs and gain a bit more upper body strength to really enjoy the sport for any length of time. But it gives me a clear goal to work toward.
Well the diet starts again on Sunday. I'm still hoping to reach the 190's by the end of the year. It'll be hard but any progress will be welcomed.

[Darkius]

Oct 8: 161
Oct 12: 161
Oct 14: 160.7
Oct 16: 159 pounds
Oct 18: 161 pounds
Oct 22: I ate at likely maintainence the last 3 days after getting demoralized by no progress in 10 days. I'll weigh myself when the rain stops and start recording and weighing meals again soon. The 3 days off felt good.
Oct 23: 159
Now that's motivating. Even after I ate at a buffet. I'll definitely get back to cutting now.
Oct 6: 161 again, but my upper abs are now showing, and my lifts are higher.
I've been doing a 250 calorie cut the last few weeks. My gym gave me some BCAA, and the grams don't add up. I wonder if there is creatine in it. I might have water weight from that.


My previous goal, based on estimated body fat from upper body pictures, was to lose 15 pounds of fat. But given how lean my legs are, and arms, I calculated the volume of the sleeve of fat around my torso and now think 6-10 pounds is a better goal.



...

Nov 8: 159
Nov 10: 158.5





I also realized that as a newbie, I can gain strength even if I lose muscle, just by neural adaptation. So gaining strength is not a safe assurance that muscle is not being lost.
Also, after consciously relaxing my waist, I see it is still 35 inches. The reason it was smaller before was my stronger ab muscles were pulling in my gut even when feeling relaxed. That does not mean larger abs. Just stronger neural adaptation in my abs.

After pinching skin around my trunk, measuring everything, and doing volumetric and density calculations, I think I have 5 pounds of fat outside my trunk, and maybe some visceral inside, so 10 pounds tops. So my goal is to lose 5 pounds and reassess.

Since I don't know what my body fat percentage is, I'm sticking to a 0.5% deficit to be safe. I also don't mind eating a 100 calorie surplus some days when I'm sore. My sedentary calories are 2000, so workout adds 100 to that, so 1800-2200. I mostly watch my protein intake and nutrient variety and timing but still use my scale to be sure I'm within range. I'm doing recomposition, which is fine at my beginner status.