January (New Year) Fat Loss Thread

[azuki84]

I don't usually do "goals" as I prefer progress. But hilariously both my past winters ('21 and '22) were nothing but terrible eating habits + horrible winter excuses = fat gain.


It took me from Jan '21 - Mar '22 to get back to 12-13% bf, and about the same period (mid Dec '22 - Mar '23) to get back to 12-13% bf.

https://imgur.com/qiGTLCk

Here's to having a more "maingain" '23 winter.

[TheFitLord]

1st jan - 284.2
8th jan - 279.6
15th jan - 278.6
22nd jan - 275.2
29th jan - 277
4th feb - 269.6
12th feb - 270
19th feb - 267.4
26th Feb - 269
5th mar - 267
12th mar - 265.8
19th mar -
26th mar -
2nd apr -
9th apr -
16th Apr -
23rd apr -
30th apr -

I bought a 5 pound tub of Dymatize ISO 100 whey protein isolate and had two shakes yesterday, I think I made progress because of it.

Edit: I also ate some smoked salmon

[mjisery]

I attended a wedding so water weight went up. Good thing, as of today morning, my weight is 142.8lbs.

29th jan - 150lbs
5th feb - 148.6lbs
12th feb - 146.8lbs
19th feb - 146.9lbs
26th Feb - 145.7lbs
5th mar - 144.5lbs
12th mar - 144.6lbs
19th mar -
26th mar -
2nd apr -
9th apr -
16th Apr -
23rd apr -
30th apr -

[MaxMS99]

Mar 6: 127kg/280lbs
Mar 13: 125.4/276.5
Mar 20:
Mar 27:
Apr 3:
Apr 10:
Apr 17:
Apr 24:
May 1:
May 8:
May 15:
May 22:
May 29:
Jun 5:
Jun 12:
Jun 19:
Jun 26:

I expected to go down much faster the first week because of water weight, but will continue about the same way for this week too and see.

Also, I'm out of creatine now so I expect to dip a fair bit in water weight until I get more, not optimal timing, but it is what it is.

[HomeGymChains]

Jan 6th - 230.8
Jan 13th - travel
Jan 20th -230.3
Jan 27th - 230.7
Feb 3rd - 229.5
Feb 10th - 229.4
Feb 17th - 233.6
Feb 24th - 233.0
Mar 3rd - 236.3
Mar 10th - 237.6
Mar 17th -
Mar 24th -
Mar 31st -

Thank you very much for the kind thoughts and comments. I am going through a pretty brutal family time with lots of stress, travel, and lack of sleep. When I have to eat on my wife’s schedule, she often delays meals and when I get extremely hungry, I do revenge-eat… pretty stupid, I know.

My lifts are going up, so my goal is to keep posting for accountability so I don’t gain too much weight. I will work on losing fat in summer and fall after this family crisis phase should wind down.

Thanks again for the supportive thread.

[Camarija]

Goal Weight:
192 lbs @ 10% body fat

Planned Duration of Diet:
19 Weeks Total

Week #	Date	Weight	Weight Change
0	January 9	227.5 lbs	/
1	January 16	224.5 lbs	-3 lbs
2	January 23	218.4 lbs	-6.1 lbs
3	January 30	214.4 lbs	-4 lbs
4	February 6	travel	travel
5	February 13	travel	travel
6	February 20	216.4 lbs	+2 lbs
7	February 27	214.4 lbs	-2 lbs
8	March 6	213.6 lbs	-0.8 lbs
9	March 13	213.0 lbs	-0.6 lbs

Total Weight Lost So Far:
14.5 lbs

Weight Loss % Towards Goal Weight:
40.8% Complete

Starting Physique

Spoiler!

Notes

21.0 lbs to lose in 10 weeks remaining.
2.1 lbs to lose per week needed to reach goal on time.

1.
I'm in the peak of my sodium and water loading, so I'm very bloated. This morning when I weighed myself I was surprised I had dropped any weight at all, as I feel I am carrying literally pounds of weight from all of the water bloating. I leave for vacation on Wednesday evening, I'll post up some progress photo / video next week to show off what looks like before and after the bloat.

2.
Disregarding the bloating, I'm at 213.0 lbs around 18.9 % body fat.
With 10 weeks to go I can realistically make it to somewhere between 192.6 lbs (10.7%) and 202.6 lbs (15.1%).
If the water bloating comes off successfully, I expect to drop 4 to 7 lbs, mostly in water weight, in a couple of weeks time.
This will obviously recalibrate the projections in my favor.

[Rich1143]

Week 1 - 189.6
Week 2 - 188.6
Week 3 - 186.6
Week 4 - 184.2
Week 5 - 182.8
Week 6 - 181.6
Week 7 - 180.6
Week 8 - 177.8
Week 9 - 176.8
Week 10 - 176.0

Down a little less that I would have liked. I had dipped into the 175's a couple of days but I must be retaining water because yesterday I ate 1900 calories and walked 17,000 steps. I am either approaching a whoosh or I need re-evaluate my energy expenditure and calories. At any rate a loss is a loss and I will take it. My original goal weight 175 lbs. I have another month to lose one lb. but I would really like to get to 170-173. Then I have a big wedding and after that I would love to push back into the 160's where I was at my most-fit maybe 7 years back.

Enjoying seeing everyone post. Those that are running into issues, don't throw in the towel. Seek advice and adjust course. It's doable.

[Matthew313]

12/21 294
12/28 291
1/4 288
1/11 286
1/18 283
1/25 281
2/1 279
2/9 277
2/17 276
2/22 274
3/1 272
3/7 270
3/15 266

Winter so far 28 pounds
Total weight lost = 130 pounds as of 3/15

Best week since the last week of November.

[TheFitLord]

12/21 294
12/28 291
1/4 288
1/11 286
1/18 283
1/25 281
2/1 279
2/9 277
2/17 276
2/22 274
3/1 272
3/7 270
3/15 266

Winter so far 28 pounds
Total weight lost = 130 pounds as of 3/15

Best week since the last week of November.

That’s phenomenal!

[mjisery]

Weekly averages:
29th jan - 150lbs
5th feb - 148.6lbs
12th feb - 146.8lbs
19th feb - 146.9lbs
26th Feb - 145.7lbs
5th mar - 144.5lbs
12th mar - 144.6lbs
19th mar - 142.9lbs
26th mar -
2nd apr -
9th apr -
16th Apr -
23rd apr -
30th apr -

[TheFitLord]

1st jan - 284.2
8th jan - 279.6
15th jan - 278.6
22nd jan - 275.2
29th jan - 277
4th feb - 269.6
12th feb - 270
19th feb - 267.4
26th Feb - 269
5th mar - 267
12th mar - 265.8
19th mar - 268.6
26th mar -
2nd apr -
9th apr -
16th Apr -
23rd apr -
30th apr -

I cheated on my diet this week, I really went overboard. I need to try to keep my diet in check this coming week.

I bought some boxes of junk food cereal from Amazon.com and ate some every day since it arrived. I have no will power!

[MaxMS99]

Mar 6: 127kg/280lbs
Mar 13: 125.4/276.5
Mar 20: 125.1/275.8
Mar 27:
Apr 3:
Apr 10:
Apr 17:
Apr 24:
May 1:
May 8:
May 15:
May 22:
May 29:
Jun 5:
Jun 12:
Jun 19:
Jun 26:

As expected, I dipped quite a bit a few days off creatine, but yesterday after having started with it a couple days prior I got up to 277.8lbs, to then 275.8 today, almost the same as last week, which indicates my defecit is not enough (if I even was in one), so I will lower my cals further. Starting today I will go to bed earlier because of work, and I think I will continue with the same feeding window starting at 6 pm to keep my cals lower.

[Rich1143]

1st jan - 284.2
8th jan - 279.6
15th jan - 278.6
22nd jan - 275.2
29th jan - 277
4th feb - 269.6
12th feb - 270
19th feb - 267.4
26th Feb - 269
5th mar - 267
12th mar - 265.8
19th mar - 268.6
26th mar -
2nd apr -
9th apr -
16th Apr -
23rd apr -
30th apr -

I cheated on my diet this week, I really went overboard. I need to try to keep my diet in check this coming week.

I bought some boxes of junk food cereal from Amazon.com and ate some every day since it arrived. I have no will power!

Have you tried fasting at all? I know its so popularized now its almost cliche, but the better you get at IF, the more cravings are put at bay. I used to literally get out of bed every night at 2 am and raid the pantry to consume milk, cracker, peanut butter, etc, but now after my last meal at 6 pm I have no cravings. I credit IF for that. Naturally what works for you may be different but I am just sharing what worked for me. Just try to get back on track and appreciate the progress you have made.

[Rich1143]

One thing I thought I would share here the importance of walking and how powerful walking can be for cutting fat. I think often times people think they have to do daily wind sprints and intense cardio to lose weight. To the contrary intense cardio can trigger cravings that can derail your eating plan if you are not careful. On my rest days from lifting I simply make sure I don't go over my calories and I try to get at least 10,000 steps on my Fit Bit. The walking bodes well for recovery. Just like any other day, calories are crucial though. Just my $0.02.

[TheFitLord]

One thing I thought I would share here the importance of walking and how powerful walking can be for cutting fat. I think often times people think they have to do daily wind sprints and intense cardio to lose weight. To the contrary intense cardio can trigger cravings that can derail your eating plan if you are not careful. On my rest days from lifting I simply make sure I don't go over my calories and I try to get at least 10,000 steps on my Fit Bit. The walking bodes well for recovery. Just like any other day, calories are crucial though. Just my $0.02.

My brother in law gave me a dog in December, and I credit walking him for my progress. I walk him 7 days a week, about 5 times a day, for a decent distance. I would’ve never walked that much on my own.

[TheFitLord]

Have you tried fasting at all? I know its so popularized now its almost cliche, but the better you get at IF, the more cravings are put at bay. I used to literally get out of bed every night at 2 am and raid the pantry to consume milk, cracker, peanut butter, etc, but now after my last meal at 6 pm I have no cravings. I credit IF for that. Naturally what works for you may be different but I am just sharing what worked for me. Just try to get back on track and appreciate the progress you have made.

I’ve tried that before, but can’t remember if I made progress. My sister tried to get me into intermittent fasting.

[MaxMS99]

One thing I thought I would share here the importance of walking and how powerful walking can be for cutting fat. I think often times people think they have to do daily wind sprints and intense cardio to lose weight. To the contrary intense cardio can trigger cravings that can derail your eating plan if you are not careful. On my rest days from lifting I simply make sure I don't go over my calories and I try to get at least 10,000 steps on my Fit Bit. The walking bodes well for recovery. Just like any other day, calories are crucial though. Just my $0.02.

Do you go on walks outside to get to that step goal or are you using a treadmill? I got into the habit of going on walks in fall, but when the snow came and I was more or less forced to use a treadmill the motivation dropped substantially. When the snow melts away completely I plan to start walking a lot again.

[Rich1143]

Do you go on walks outside to get to that step goal or are you using a treadmill? I got into the habit of going on walks in fall, but when the snow came and I was more or less forced to use a treadmill the motivation dropped substantially. When the snow melts away completely I plan to start walking a lot again.

I live in a cold climate so yes, I do walk on a treadmill in the winter. If we get a nice day, I will take advantage and go for a long walk. I typically only have to walk a 1 or 1.5 miles at the gym so its pretty easy. Since I am a Dad, I am always on my feet when the kids are home and reaching the rest of the 10,000 steps comes pretty fast. The hard part of course, is not eating all the food my daughter waves in my face. Getting a ****meter watch was a game change for me though.



EDIT: This forum censored the half-word P E D O lol. You all know what I meant, a fitbit basically

[Rich1143]

Week 1 - 189.6
Week 2 - 188.6
Week 3 - 186.6
Week 4 - 184.2
Week 5 - 182.8
Week 6 - 181.6
Week 7 - 180.6
Week 8 - 177.8
Week 9 - 176.8
Week 10 - 176.0
Week 11 - 174.6

Well I hit my original goal of 175 lbs this week. After seeing I had high cholesterol back in November and losing an uncle to heart disease during my cut, I had a lot of motivation to keep going. It is incredibly hard cutting with two kids and all of the other responsibilities I have, but I wanted to do this. At 175 I do see that I still have more fat than I would like still, which is totally a common thing when people cut, so I am going to keep at it and try to hit 170 and then re-evaluate. My priorities are health and well-being. I don't need to have six pack abs, I just wanna fit in my cloths well and be healthy for my kids and family.

My real test will be facing all the temptations that come along with spring and warm weather. I have a big wedding coming up, a few day mini-vacation with my family where I am sure there will be plenty of food. I guess my plan is moderation and then hopping back on the scale when I am back home.

Wishing everyone else here in the thread good luck.

[HomeGymChains]

…

Well I hit my original goal of 175 lbs this week.

…

Wishing everyone else here in the thread good luck.

Congratulations!!! Outstanding job!!!

[MaxMS99]

I live in a cold climate so yes, I do walk on a treadmill in the winter. If we get a nice day, I will take advantage and go for a long walk. I typically only have to walk a 1 or 1.5 miles at the gym so its pretty easy. Since I am a Dad, I am always on my feet when the kids are home and reaching the rest of the 10,000 steps comes pretty fast. The hard part of course, is not eating all the food my daughter waves in my face. Getting a ****meter watch was a game change for me though.



EDIT: This forum censored the half-word P E D O lol. You all know what I meant, a fitbit basically

I see, I guess being very busy with family life comes with some advantages. My life has required practically no walking for the last few months so I gotta make a change soon.

Good job with reaching the goal!

[Matthew313]

12/21 294
12/28 291
1/4 288
1/11 286
1/18 283
1/25 281
2/1 279
2/9 277
2/17 276
2/22 274
3/1 272
3/7 270
3/15 266
3/22 264

Summer as in June 22st through Sept 21nd lost 53 pounds
Fall so far 42 pounds...
Winter so far 30 pounds
Total weight lost = 132 pounds as of 3/22

[HomeGymChains]

…

Summer as in June 22st through Sept 21nd lost 53 pounds
Fall so far 42 pounds...
Winter so far 30 pounds
Total weight lost = 132 pounds as of 3/22

Extremely impressive! Amazing job!

[Rich1143]

Starting to feel a little run down from 12-weeks of calorie deficit. I think I might eat at maintenance for a couple of weeks and maybe hop on another 3 month thread on these forums. I suppose I can start one if anyone else wants to join. I hit my goat which is great, but I think my body is composition is worse than it was a few years ago and I will probably need to cut even more fat to get where I wanna get.

EDIT: Looks like Matt started one already (Spring fat loss thread), so I will just hop on that.

[HomeGymChains]

Jan 6th - 230.8
Jan 13th - travel
Jan 20th -230.3
Jan 27th - 230.7
Feb 3rd - 229.5
Feb 10th - 229.4
Feb 17th - 233.6
Feb 24th - 233.0
Mar 3rd - 236.3
Mar 10th - 237.6
Mar 17th - travel
Mar 24th - 237.4
Mar 31st -

Very happy to have not gained during those two weeks of travel.

Thanks again for the supportive thread!

[Rich1143]

Jan 6th - 230.8
Jan 13th - travel
Jan 20th -230.3
Jan 27th - 230.7
Feb 3rd - 229.5
Feb 10th - 229.4
Feb 17th - 233.6
Feb 24th - 233.0
Mar 3rd - 236.3
Mar 10th - 237.6
Mar 17th - travel
Mar 24th - 237.4
Mar 31st -

Very happy to have not gained during those two weeks of travel.

Thanks again for the supportive thread!

Hoping I can do the same and not gain as I travel in the coming weeks. It is giving me some anxiety to be honest, but I know getting out is part of life and I have to do it. For me winter is always easier to cut because of less events like weddings, parties, concerts, etc. I will have to re-learn living in a social landscape when the nice weather rolls around.

[Want2BeStrong]

I see there's a new thread for Spring, but wanted to post my results for Q1 2023.

I started my fat loss and fitness journey in November 2022 at around 220lbs. Did a BodPod composition scan at the end of December 2022 so I can better track my progress.
I've been losing around 5 lb per month pretty consistently.

12/18 - 208 - BodPod scan - 28% bf - 150lb fat-free mass / 58lb fat
12/25 - 206.8
1/1 - 206
1/8 - 204
1/15 - 201.8
1/22 - 200.7
1/29 - 198.5
2/5 - 198.5
2/12 - 198.2
2/19 - 196.9
2/26 - 196.4
3/5 - 195.8
3/12 - 193.8
3/19 - 194.6
3/26 - 193.2 - BodPod Scan - 21.1% bf - 153lb fat-free mass / 40lb fat

I stalled out a bit near the end (I did less walking/steps and got lazy with my diet), but overall I am very happy with this for a first cut. I gained almost 3 lb of muscle, and lost 18 lbs of fat in 14 weeks.

Next BodPod scan is in 9 weeks at the end of May 2023. I am hoping to lose another 10lb of fat in that time, which should put me around 180lb and ~16%bf for summer season.

[TheFitLord]

1st jan - 284.2
8th jan - 279.6
15th jan - 278.6
22nd jan - 275.2
29th jan - 277
4th feb - 269.6
12th feb - 270
19th feb - 267.4
26th Feb - 269
5th mar - 267
12th mar - 265.8
19th mar - 268.6
26th mar - 267.2
2nd apr -
9th apr -
16th Apr -
23rd apr -
30th apr -

Ironically, I ate a bunch of candy bars yesterday. I can’t even comprehend how I lost weight!

[mjisery]

Weekly averages:
29th jan - 150lbs
5th feb - 148.6lbs
12th feb - 146.8lbs
19th feb - 146.9lbs
26th Feb - 145.7lbs
5th mar - 144.5lbs
12th mar - 144.6lbs
19th mar - 142.9lbs
26th mar - 140.5lbs
2nd apr -
9th apr -
16th Apr -
23rd apr -
30th apr -

[Rich1143]

After hitting my low of 173, I went on a 2 day trip which I used as a refeed. I am 5 lbs heavier now lol. Naturally I expect it to come right off after a few days back on my plan. Mostly water weight I hope.