Spring 2023, Fat loss thread

[Matthew313]

3/22 264
3/29 262
4/5 259
4/12 257
4/19 255

Spring so far 9 pounds
Total weight lost = 141 pounds as of 4/19

[CBRIT89]

Trying to get down to 88kg. Not by any specific time, just want to lean out this summer and start bulking in August.

Apr 10: 99.3
Apr 17: 97.5
April 21: 96.5
Apr 24:
Apr 27:
Holidah
May 8:
May 11:
May 15:
May 18:
May 22:
May 26:
May 29:
Jun 2:
Jun 5:
Jun 12:
Jun 15:
Jun 19:
Jun 22:
Jun 26:
Jun 29:
Jul 3:

Edit: I am doing a 12 week cut, taking me to July 3rd.

From July 3rd to August 14th I am going to do 6 weeks at maintenance, to give my body a break.

From August 14th I am doing a 10 week bulk, taking me up to the competition I have entered in October.

[userKCE2FBSXXR8]

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 - 139.6lbs
Moving averages:
9th apr - 138.2lbs
16th Apr - 137.9lbs
23rd apr - 135.8lbs
30th apr -
7th May
14th May
21st May

My bodyfat percentage using InBody is now 15%(measured after workout so I already ate pwo breakfast)

I think im now satisfied with my current weight and contemplating if i should start now a reverse diet. My plan is to add 100 calories every week for 4 weeks. In 4 weeks, i might lose another 2 pounds.

Cant wait for my second bulk. I learned a lot last year so i should expect more gains.

[DeuceDecimator]

I’m choosing Fridays as my check-in day.

Friday, 4/21/23 269.4
Friday, 4/28/23
Friday, 5/5/23
Friday, 5/12/23
Friday, 5/19/23
Friday, 5/26/23
Friday, 6/2/23
Friday, 6/9/23
Friday, 6/16/23

I would like to get down to around 250 by mid June

[MVMolotov]

Here's how my weight has been going these past few months:

January 9: 209.7 lbs
February 14: 202.6 lbs
March 5: 195.8 lbs
March 15: 191.0 lbs
March 20: 189.3 lbs
March 31: 185.6
April 10: 180.2
April 20: 177.0

Started the year off at around 35% body fat, and now I'm somewhere around <25%. Even with the rapid weight loss I've still managed to maintain most of my muscle mass as well as build up a good amount of strength. Currently trying to get as lean as I can get (around 10 - 12%) so I can have more wiggle room when I bulk.

[MaxMS99]

Mar 6: 127kg/280lbs
Mar 13: 125.4/276.5
Mar 20: 125.1/275.8
Mar 27: 121.7/268.3
Apr 3: 121.0/266.8
Apr 10: 119.8/264.1
Apr 18 (17): 119.5/263.5
Apr 24: 117.9/260
May 1:
May 8:
May 15:
May 22:
May 29:
Jun 5:
Jun 12:
Jun 19:
Jun 26:

Have mostly eaten better foods this week. Starting to get weaker now, at least my bench, other exercises not nearly as noticeable.

[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
10	March 20	travel	travel
11	March 27	207.4 lbs	-5.6 lbs
12	April 3	204 lbs	-3.4 lbs
13	April 10	204.4 lbs	+0.4 lbs
14	April 17	sick	sick
15	April 24	203.6 lbs	-0.8 lbs

Total Weight Lost So Far:
23.9 lbs out of 35.5 lbs

Weight Loss % Towards Goal Weight:
67.3% Complete

Starting Physique
This video was taken on December 31, 2022 afternoon, weighing in at 227.5 lbs morning dry around 24% body fat

Spoiler!

Physique Update
This picture was taken on Wednesday March 22 in the morning, weighing in at 213 lbs around 18.9% body fat

Spoiler!

Notes

11.6 lbs to lose in 4 weeks remaining.
2.9 lbs to lose per week needed to reach goal on time.

1.
I thought I was still recovering from my cold at the start of the month, but I was still feeling unwell after several weeks of taking it easy. I went to get blood tests and urine analysis. Turns out I'm very anemic, almost no iron, my red blood cells and kidneys are not happy about it. Good news is I'm taking iron supplements and it should be under control sooner than later

Other good news is my heart health is phenomenal, no issues with insulin sensitivity, and my testosterone is right there at the upper end of the range.

2.
I'm at 203.6 lbs around 15.5 % body fat.
With 4 weeks to go I can realistically make it to somewhere between 195.6 lbs (12.1%) and 199.6 lbs (13.8%).

[DeuceDecimator]

I seem to lose weight on days when I eat Pinto beans

[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
Week 12 - 173.00
Week 1 - 174.4
Week 2 - 174.2
Week 3 - 173

I took a two week diet break to maintain and reset a bit. Also did some traveling in there. I think I did a decent job not going overboard. Hormones feel better and energy up. Back in a deficit now. I think I would like to get down to 168 lbs or so. Maybe 165, but I would settle for high 160s.

[Matthew313]

3/22 264
3/29 262
4/5 259
4/12 257
4/19 255
4/26 253

Summer as in June 22st through Sept 21nd lost 53 pounds
Fall so far 42 pounds...
Winter so far 30 pounds
Spring so far 11 pounds
Total weight lost = 143 pounds as of 4/26

[DeuceDecimator]

I’ve been going up and down all week

Friday, 4/21/23 269.4
Friday, 4/28/23 269.6
Friday, 5/5/23
Friday, 5/12/23
Friday, 5/19/23
Friday, 5/26/23
Friday, 6/2/23
Friday, 6/9/23
Friday, 6/16/23

[userKCE2FBSXXR8]

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 - 139.6lbs
Moving averages:
9th apr - 138.2lbs
16th Apr - 137.9lbs
23rd apr - 135.8lbs
30th apr - 134.6lbs
7th May
14th May
21st May


Guys please follow me in my ig, https://www.instagram.com/chok.lifts/

[MaxMS99]

Mar 6: 127kg/280lbs
Mar 13: 125.4/276.5
Mar 20: 125.1/275.8
Mar 27: 121.7/268.3
Apr 3: 121.0/266.8
Apr 10: 119.8/264.1
Apr 18 (17): 119.5/263.5
Apr 24: 117.9/260
May 1: 117.1/258.2
May 8:
May 15:
May 22:
May 29:
Jun 5:
Jun 12:
Jun 19:
Jun 26:

I will have to go a bit harder this week.

[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
10	March 20	travel	travel
11	March 27	207.4 lbs	-5.6 lbs
12	April 3	204 lbs	-3.4 lbs
13	April 10	204.4 lbs	+0.4 lbs
14	April 17	sick	sick
15	April 24	203.6 lbs	-0.8 lbs
16	May 1	travel	travel

Total Weight Lost So Far:
23.9 lbs out of 35.5 lbs

Weight Loss % Towards Goal Weight:
67.3% Complete

Starting Physique
This video was taken on December 31, 2022 afternoon, weighing in at 227.5 lbs morning dry around 24% body fat

Spoiler!

Physique Update
This picture was taken on Wednesday March 22 in the morning, weighing in at 213 lbs around 18.9% body fat

Spoiler!

Physique Update 2
This picture was taken on Sunday April 30 in the afternoon, weighing around 203 lbs around 15.3% body fat

Spoiler!

Notes

Traveling.

Included another physique update photo.

Probably another 11 lbs to lose to be shredded.

[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
Week 12 - 173.00
Week 1 - 174.4
Week 2 - 174.2
Week 3 - 173
Week 4 - 173
Week 5 - 171.6

I hit a plateau at the beginning of this thread and made the decision to eat at maintenance for a few weeks. Naturally the weight did fluctuate a bit, but I do think it helped me get through that plateau. Having a break to restore hormones and metabolism seems to have the research to support it. If you are not in a massive rush to lose it may be worth consider if you are trying to get through a plateau. Good luck everyone!

[Matthew313]

3/22 264
3/29 262
4/5 259
4/12 257
4/19 255
4/26 253
5/3 251
Summer as in June 22st through Sept 21nd lost 53 pounds
Fall so far 42 pounds...
Winter so far 30 pounds
Spring so far 13 pounds
Total weight lost = 145 pounds as of 5/3

[DeuceDecimator]

Friday, 4/21/23 269.4
Friday, 4/28/23 269.6
Friday, 5/5/23 271.2
Friday, 5/12/23
Friday, 5/19/23
Friday, 5/26/23
Friday, 6/2/23
Friday, 6/9/23
Friday, 6/16/23

I was 267.6 Saturday morning. I got down to 267.4 on Monday, Fridays don’t seem to be working out for me as a weigh in day.

[HomeGymChains]

Glad to have a thread to come back to! Thanks to all of you for maintaining a supportive and ongoing community!

I had a rough couple of months with family issues and lifting injuries. Still not able to completely resume lifting heavy, so it seems like a good time to work on my bodyfat. (I had lost 25 pounds during spring 2022 and 5 pounds more during summer 2022, but gained 20 back since then. <sigh>) I’m increasing my cardio and starting to track my food again. I have scheduled a consultation with a bodybuilding coach to clean up my nutrition and hopefully *finally* start prepping meals.

If anyone has a recommendation for good books or websites about EASY meal prep for beginners, please let me know.

5/5/23 - 239.1 lbs
5/12/23 -
5/19/23 -
5/26/23 -
6/2/23 -
6/9/23 -
6/16/23 -
6/23/23 -
6/30/23 -

[itsannie]

Congratulations on your weight loss journey so far! It's inspiring to see your progress and dedication toward achieving your goals. Keep up the great work, and best of luck in reaching your target weight by June 21st! Remember to celebrate your achievements along the way and stay motivated.

[HomeGymChains]

Goal Weight:
192 lbs @ 10% body fat

Planned Duration of Diet:
19 Weeks Total

…

My favorite masstrophysicist!!!
(I hope to be worthy of that title someday.)

Always impressive and inspiring work!
Best wishes for the rest of this cut.

Thanks for the reps!
Reps still on spread for me to you. Sorry.

[userKCE2FBSXXR8]

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 - 139.6lbs
Moving averages:
9th apr - 138.2lbs
16th Apr - 137.9lbs
23rd apr - 135.8lbs
30th apr - 134.6lbs
7th May - 133.4lbs
14th May
21st May

[MaxMS99]

Mar 6: 127kg/280lbs
Mar 13: 125.4/276.5
Mar 20: 125.1/275.8
Mar 27: 121.7/268.3
Apr 3: 121.0/266.8
Apr 10: 119.8/264.1
Apr 18 (17): 119.5/263.5
Apr 24: 117.9/260
May 1: 117.1/258.2
May 8: 115.5/254.6
May 15:
May 22:
May 29:
Jun 5:
Jun 12:
Jun 19:
Jun 26:

Starting to doubt my initial bf estimation was accurate as I still have quite a bit of fat. Will continue this way and see, I may have to continue a few weeks longer than planned to get to 12% bf.

[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
10	March 20	travel	travel
11	March 27	207.4 lbs	-5.6 lbs
12	April 3	204 lbs	-3.4 lbs
13	April 10	204.4 lbs	+0.4 lbs
14	April 17	sick	sick
15	April 24	203.6 lbs	-0.8 lbs
16	May 1	travel	travel
17	May 8	201.8 lbs	-1.8 lbs

Total Weight Lost So Far:
25.7 lbs out of 35.5 lbs

Weight Loss % Towards Goal Weight:
72.4% Complete

Starting Physique
This video was taken on December 31, 2022 afternoon, weighing in at 227.5 lbs morning dry around 24% body fat

Spoiler!

Physique Update
This picture was taken on Wednesday March 22 in the morning, weighing in at 213 lbs around 18.9% body fat

Spoiler!

Physique Update 2
This picture was taken on Sunday April 30 in the afternoon, weighing around 203 lbs around 15.3% body fat

Spoiler!

Notes

9.8 lbs to lose in 2 weeks remaining.
4.9 lbs to lose per week needed to reach goal on time.

1.
I neglected my diet during travel, only 2 weeks remaining, time for a serious diet sprint. Not going to reach my goal but I'll be close, and certainly I can reach my goal by start of Summer.

My abs are fully visible without flexing now, my lower abs are mostly visible without flexing but they are still covered by some fat. This fat, along with some fat by my hips, will be the last to go, so I'll know when I'm below 12% bodyfat when that is gone. Soon.

2.
I'm at 201.8 lbs around 14.8 % body fat.
With 2 weeks to go I can realistically make it to somewhere between 197.8 lbs (13%) and 199.8 lbs (13.9%).

[Camarija]

My favorite masstrophysicist!!!
(I hope to be worthy of that title someday.)

Always impressive and inspiring work!
Best wishes for the rest of this cut.

Thanks for the reps!
Reps still on spread for me to you. Sorry.

Thanks Brother! If you go to settings you can change your usertitle

May reach my goal a little later than expected but I'm very close!

Let's do this!!

[Camarija]

Mar 6: 127kg/280lbs
May 8: 115.5/254.6
May 15:

Starting to doubt my initial bf estimation was accurate as I still have quite a bit of fat. Will continue this way and see, I may have to continue a few weeks longer than planned to get to 12% bf.

Hi Max,

First, amazing rate of continued progress on your cut. Truly amazing work!

Second, I estimate you should be between 17% body fat and 20.5% body fat at this weight in your cut.

If you are closer to 17% body fat right now , you will likely need 6 more weeks of cutting to reach 12% body fat.

By June 19, you should be somewhere around 240 lbs. You should be somewhere between 12% and 16% body fat at this weight.

If you're closer to 16% body fat, you can continue cutting.

If you are closer to 20.5% body fat right now , you will likely need 11 more weeks of cutting to reach 12% body fat. ~ 229 lbs

By July 24, you should be somewhere around 229 lbs. You should definitely have reached 12% at this weight.

Judging by your comments, I think you probably need around 11 more weeks of cutting.

The good news is that in 6 weeks time you will start to see visible abs without much or any flexing.

You probably need 11 more weeks of cutting to reach defined deep visible abs without much or any flexing.

Again, great job brother!

[HomeGymChains]

Thanks Brother! If you go to settings you can change your usertitle

May reach my goal a little later than expected but I'm very close!

Let's do this!!

You are a true masstrophysicist. An honest usertitle for me would be merely a “somewhat physical physicist.”

Congratulations on your progress!!!

[BuuTheGod]

Lost 8lbs in April, need to lose another 10lbs. Hoping to stay strong in May and lose 7-8lbs again. 🙏

[MaxMS99]

Hi Max,

First, amazing rate of continued progress on your cut. Truly amazing work!

Second, I estimate you should be between 17% body fat and 20.5% body fat at this weight in your cut.

If you are closer to 17% body fat right now , you will likely need 6 more weeks of cutting to reach 12% body fat.

By June 19, you should be somewhere around 240 lbs. You should be somewhere between 12% and 16% body fat at this weight.

If you're closer to 16% body fat, you can continue cutting.

If you are closer to 20.5% body fat right now , you will likely need 11 more weeks of cutting to reach 12% body fat. ~ 229 lbs

By July 24, you should be somewhere around 229 lbs. You should definitely have reached 12% at this weight.

Judging by your comments, I think you probably need around 11 more weeks of cutting.

The good news is that in 6 weeks time you will start to see visible abs without much or any flexing.

You probably need 11 more weeks of cutting to reach defined deep visible abs without much or any flexing.

Again, great job brother!

Thank you!

You know what, you're probably right. I am probably right around 20% bf right now. Or what do you think?

https://ibb.co/bRw8q4P

But cutting for ~11 weeks more feels fine, I wasn't planning on starting my (this time lean) bulk until fall anyway.

[Camarija]

Thank you!

You know what, you're probably right. I am probably right around 20% bf right now. Or what do you think?

https://ibb.co/bRw8q4P

But cutting for ~11 weeks more feels fine, I wasn't planning on starting my (this time lean) bulk until fall anyway.

You can start to see the vague outlines of your abs coming in, especially the upper and outer parts.

That fat around your hips will probably be the last to go. When you reach 237 lbs it will be noticeably melting off.

Looks like you have a solid base of muscle built up.

You're probably around 20% body fat or maybe just a tiny bit higher.

229 lbs is probably your target to see yourself healthily shredded.

As for lean bulking next time around, same.

I'm going to shoot for 6 to 7 months of bulking at a slower rate of weight gain, between 0.25% and 0.5% body weight gain per week, which for me is between 0.5 lbs and 1 lb a week.

Dirty bulking was fun, amazing muscle and strength gains, but I'm just not a fan of having to diet for 6 months to get it all off.

Cheers Brother!

[MaxMS99]

You can start to see the vague outlines of your abs coming in, especially the upper and outer parts.

That fat around your hips will probably be the last to go. When you reach 237 lbs it will be noticeably melting off.

Looks like you have a solid base of muscle built up.

You're probably around 20% body fat or maybe just a tiny bit higher.

229 lbs is probably your target to see yourself healthily shredded.

As for lean bulking next time around, same.

I'm going to shoot for 6 to 7 months of bulking at a slower rate of weight gain, between 0.25% and 0.5% body weight gain per week, which for me is between 0.5 lbs and 1 lb a week.

Dirty bulking was fun, amazing muscle and strength gains, but I'm just not a fan of having to diet for 6 months to get it all off.

Cheers Brother!

Sounds good! If your speculations are true I would think I've added (added back) around 10kg/22lbs of muscle during the bulk, which seems reasonable.

Your bulking plan sounds a lot like what I was thinking with mine, around 0.5% bw feels like a good amount. Too little and you might be in a deficit some days without knowing, which wouldn't be the best, and too much and you have to do a cut for an eternity.

Will you focus mostly on strength or muscle building next bulk?