January (New Year) Fat Loss Thread

[Camarija]

Goal Weight:
192 lbs @ 10% body fat

Planned Duration of Diet:
15 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

Total Weight Lost So Far:
9.1 lbs

Starting Physique

Spoiler!

Notes

Lost 6.1 lbs this last week. Almost all of that is water weight from cutting carbs. Still happy with the progress. 26.4 lbs left to lose, with 13 weeks to go. Definitely felt light headed and weak this week. I had to drastically reduce my workout volume and frequency but it's still enough to maintain my muscle mass.

I like the description of “Masstrophysicist”!

Reps on spread

Thanks brother! It was between that and Broseidon hahaha

[HomeGymChains]

Jan 6th - 230.8
Jan 13th - travel
Jan 20th -230.3
Jan 27th - 230.7
Feb 3rd -
Feb 10th -
Feb 17th -
Feb 24th -
Mar 3rd -
Mar 10th -
Mar 17th -
Mar 24th -
Mar 31st -

[HomeGymChains]

…
Total Weight Lost So Far:
9.1 lbs

Starting Physique

Spoiler!

Notes

Lost 6.1 lbs this last week. Almost all of that is water weight from cutting carbs. Still happy with the progress. 26.4 lbs left to lose, with 13 weeks to go. Definitely felt light headed and weak this week. I had to drastically reduce my workout volume and frequency but it's still enough to maintain my muscle mass.



Thanks brother! It was between that and Broseidon hahaha

Very impressive start to 2023!

Did you ever do that all-day bicep workout?

[mjisery]

Joining late
Goal weight is 130lbs

29th jan - 150lbs
5th feb -
12th feb -
19th feb -
26th Feb -
5th mar -
12th mar -
19th mar -
26th mar -
2nd apr -
9th apr -
16th Apr -
23rd apr -
30th apr -

[Camarija]

Goal Weight:
192 lbs @ 10% body fat

Planned Duration of Diet:
15 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

Total Weight Lost So Far:
13.1 lbs

Starting Physique

Spoiler!

Notes

I was down to 214 lbs on Friday, but my diet was causing me extreme gastrointestinal distress. I had to pause my diet and eat rice every meal to calm down my stomach. Finally feeling better, I'll resume my gym training and keep a bit of rice in my diet to prevent future issues.

22.4 lbs to lose in 12 weeks remaining. I think this is very manageable. I remember what it's like after my initial few weeks of rapid water loss. Soon my weight loss should either stall or slow down for a few weeks and then drop all at once again.

Very impressive start to 2023!

Did you ever do that all-day bicep workout?

Thank you!! I'm trying hard for sure

I didn't end up doing the Rich Piana 8 hour arm workout again XD

I did about 4 hours of full body training on December 31 with all of the gym bros from my home town, and that was also a lot of fun

Let's get shredded brother :-D

[Rich1143]

Week 1 - 189.6
Week 2 - 188.6
Week 3 - 186.6
Week 4 - 184.2

Making steady progress. My technique early on so far has been to intermittent fast (OMAD every other day, 20/4 or 18/6 on some days). I have also been working out every day but not hitting it too hard. I mainly have wanted to get my body used to the caloric deficit before I go too crazy with intense workouts. In fact, I have fallen off the wagon before by doing intense cardio while in a caloric deficit, so I am trying to walk that fine line. I am planning on gradually increasing my lifting and doing a bit more cardio too, but not too much.

For me the OMAD/IF seems to working really well. I definitely had to work up to it, but it is relatively easy now. On OMAD days I rarely think about food until 6 PM or so when I break my fast. My body has gotten used to it and as a result my blood sugar levels seems stead throughout the day. When I break my fast, it is hard to finish a full meal and I always end up satiated and in a pretty solid caloric deficit. I am finding that during cutting I tend to wake up earlier and I run a bit better on less sleep.


I would like to be at 175 lbs (I am 5'10) by mid-April, maybe a little less if things go well. I am going slow and steady, but this is a marathon and not a race, right?

Keep at it, folks!

[Rich1143]

Joining late
Goal weight is 130lbs

29th jan - 150lbs
5th feb -
12th feb -
19th feb -
26th Feb -
5th mar -
12th mar -
19th mar -
26th mar -
2nd apr -
9th apr -
16th Apr -
23rd apr -
30th apr -

Good luck. Keep updating here.

[Illuminati666]

1st jan - 278.8
8th jan - 277.4
15th jan - 275.4
22nd jan - 275.8
29th jan - 274.2
5th feb -
12th feb -
19th feb -
26th Feb -
5th mar -
12th mar -
19th mar -
26th mar -
2nd apr -
9th apr -
16th Apr -
23rd apr -
30th apr -

Can’t stop binging at weekends and ruining the week

[Rich1143]

1st jan - 278.8
8th jan - 277.4
15th jan - 275.4
22nd jan - 275.8
29th jan - 274.2
5th feb -
12th feb -
19th feb -
26th Feb -
5th mar -
12th mar -
19th mar -
26th mar -
2nd apr -
9th apr -
16th Apr -
23rd apr -
30th apr -

Can’t stop binging at weekends and ruining the week

You're still losing, which is good though. IF has helped me stop binging because I get one or two pretty big meals. I had to work up to it but once I got it down, it has become easier.

[Matthew313]

12/21 294
12/28 291
1/4 288
1/11 286
1/18 283
1/25 281
2/1 279
Winter so far 15 pounds
Total weight lost = 117 pounds as of 2/1

[HomeGymChains]

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

[live4gs]

Time flies and I missed a few weeks.
Still making progress. Down to 254.8
So for the year I’m down 12lbs.

[TheFitLord]

Late joiner, here are my weigh ins so far:

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 -
19th feb -
26th Feb -
5th mar -
12th mar -
19th mar -
26th mar -
2nd apr -
9th apr -
16th Apr -
23rd apr -
30th apr -

I posted feb 4 instead of 5th because I’ve lost a lot of weight over the last week.

[mjisery]

My lowest weight this week is 146.6lbs while the highest is 151.6lbs


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

[Rich1143]

I am averaging about a pound loss per week (I am 5'10, starting at 189.4 down to 183 or so). I remember when I was cutting 8 years ago or so and I was losing at much faster rate (around 2-2.5 lbs). Could be that I am older now but also could be I am not doing a lot of intense cardio now. As I mentioned in a previous post, doing endurance cardio has pulled me out of my cut before because of ravenous hunger, so I am a bit hesitant to do that, although I could just up my calories a bit on those days and still try to be in a deficit. Not being able to sleep because of hunger is the worst.

[Rich1143]

This week's update:

Week 1 - 189.6
Week 2 - 188.6
Week 3 - 186.6
Week 4 - 184.2
Week 5 - 182.8

Settling into around 1.5 lbs./week. I'll take it. Taking a bit longer than I anticipated to bust out of the 180's but as long as I am dropping consistently, I am okay with that. Feeling a little bit more muscle definition in my chest and my pants are starting to get loose to the point where I will need a belt soon or a smaller waist size.

OMAD/2MAD working great for me so far. My body is well adapted to the longer periods of fasting now and energy levels are more constant. Right now my goal is to just stay consistent with everything! I will probably extend my cut to mid April when I have a wedding to go to. Hoping I can get sub-175 lbs but I will be okay with 175 by then.

[safafitnesclub]

There are lots of Fat Loss Tips and Exercises given always everywhere. But the main thing is that how much you are consistent, follow daily goals and accomplished it. Of course its also important that you need coaching and different workouts and also you should know how to do it? I will recommend you a detailed article. Just follow it end to end with complete detailed about strength training. I am giving the link for complete article given below:
URL: safafitnessclub.com/the-complete-strength-training-guide-for-beginners-benifits-tips-training-exercises/

[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

Winter so far 17 pounds
Total weight lost = 119 pounds as of 2/9

[Rich1143]

12/21 294
12/28 291
1/4 288
1/11 286
1/18 283
1/25 281
2/1 279
2/9 277

Winter so far 17 pounds
Total weight lost = 119 pounds as of 2/9

Kudos to you man, that is awesome. Keep it up!

[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 -
Feb 24th -
Mar 3rd -
Mar 10th -
Mar 17th -
Mar 24th -
Mar 31st -

[mjisery]

Im expecting my next week's weight to be equal or lower than this week's since I had weekend getaway and pre Valentine's day dinner.

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

[Darkius]

2/12. 160 pounds.
I'm planning to start a 7 day fast in the next 3-4 days, and will take lots of measurements and report whether I lose any muscle.
...
2/17: with my bowls empty, I'm 156 pounds,
and 37" around the navel. 13" upper arms, 22" upper legs, 16.5" neck, 25% body fat.
Wow. How fat was I with food in me. I assumed 35" since that's what I was last year. My LDL is 130.

...
On Wednesday, I ate 1400 calories: 800 calories of guacamole, 400 calories of protein protein powder, 2 kiwi, a few veggies, and some natto. Maybe 1500.
On Thursday, I ate 2 kiwi, 2 zucchini, 20 cal of psyllium, and some natto. Probably 200 or so calories.
On Friday, I ate nothing. Just green tea.
Today, Saturday, I'm fasting again.

I'm doing this for healing, not weight loss. I don't mind if I lose some muscle. My muscle is too strong for my injured joints currently. I'll build up later once healed.



...

2/20: 151 pounds.
Some of that is muscle, some fat, lots poop, some water and glycogen.
I'm ending my water fast today but will continue cutting after I recover.
151 is the lightest I've been in 7 years. My waist decreased 2". I'll see how it goes up once I get food in my gut. My lifts are still the same.



...

2/21, 158 pounds, with food in me again

[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 -
26th Feb -
5th mar -
12th mar -
19th mar -
26th mar -
2nd apr -
9th apr -
16th Apr -
23rd apr -
30th apr -

I got down to 268.2 yesterday, not sure why I regained so much

[Rich1143]

This week's update:

Week 1 - 189.6
Week 2 - 188.6
Week 3 - 186.6
Week 4 - 184.2
Week 5 - 182.8
Week 6 - 181.6

Another 1.2 lbs down this week. Had a huge meal and caloric surplus this weekend at my Grandma's house (can't NOT eat a grandmother's food, right?) but was still able to come in lower. Still doing OMAD/2MAD. Went to bed with almost 16,000 steps last night. Probably need to up my steps on days I don't lift. Plan is to keep on trucking until mind-April.

[luxebet88]

On board with this.

I currently weigh 180 pounds, and my goal is to drop to 155 before bulking up.


All the best, and keep losing weight.

[Rich1143]

On board with this.

I currently weigh 180 pounds, and my goal is to drop to 155 before bulking up.


All the best, and keep losing weight.

Welcome and good luck!

[Darkius]

This week's update:

Week 1 - 189.6
Week 2 - 188.6
Week 3 - 186.6
Week 4 - 184.2
Week 5 - 182.8
Week 6 - 181.6

Another 1.2 lbs down this week. Had a huge meal and caloric surplus this weekend at my Grandma's house (can't NOT eat a grandmother's food, right?) but was still able to come in lower. Still doing OMAD/2MAD. Went to bed with almost 16,000 steps last night. Probably need to up my steps on days I don't lift. Plan is to keep on trucking until mind-April.

That is what I want to do once my ankles let me step that much. I need a 1/2 gravity environment, or just walk around a swimming pool until my skin gets wrinkle and hopefully not too chlorinated. I need good fisher boots maybe.

[mjisery]

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

I’m at my lowest weight since 2019!

[Rich1143]

2/12. 160 pounds.
I'm planning to start a 7 day fast in the next 3-4 days, and will take lots of measurements and report whether I lose any muscle.
...
2/17: with my bowls empty, I'm 156 pounds,
and 37" around the navel. 13" upper arms, 22" upper legs, 16.5" neck, 25% body fat.
Wow. How fat was I with food in me. I assumed 35" since that's what I was last year. My LDL is 130.

...
On Wednesday, I ate 1400 calories: 800 calories of guacamole, 400 calories of protein protein powder, 2 kiwi, a few veggies, and some natto. Maybe 1500.
On Thursday, I ate 2 kiwi, 2 zucchini, 20 cal of psyllium, and some natto. Probably 200 or so calories.
On Friday, I ate nothing. Just green tea.
Today, Saturday, I'm fasting again.

I'm doing this for healing, not weight loss. I don't mind if I lose some muscle. My muscle is too strong for my injured joints currently. I'll build up later once healed.

Darkius, if you don't mind my asking, did you have an accident and/or get injured? That is a pretty intense fasting regimen, I have only been able to do 24 hour fasts. I have not really tried beyond that though. How tall are you? 160 seems like a pretty healthy weight for most men, but admittedly I know little about you.