Spring 2023, Fat loss thread

[Rich1143]

Goal Weight:
192 lbs @ 10% body fat

Planned Duration of Diet:
24 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
18	May 15	202.6 lbs	+0.8 lbs
19	May 22	200.2 lbs	-2.4 lbs
20	May 29	travel	travel
21	June 5	199.2 lbs	-1 lbs
22	June 12	199.4 lbs	+0.2 lbs

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

Weight Loss % Towards Goal Weight:
79.6% 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

Notice the fat on the lower stomach.

Spoiler!

Physique Update 2
This picture was taken on Monday May 15 in the afternoon, weighing around 202.6 lbs around 15.1% body fat.

Notice the loss of fat on the lower stomach.

Spoiler!

Notes

7.4 lbs to lose in 1 week remaining.

1.
This was not a dry weigh-in.
I'm 199.4 lbs, between 13.7% and 14.7% body fat.
It's possible I'm at 170 lbs lean, not 172 lbs lean.
That would still be a fantastic year of gains, 8 lbs gained of lean muscle.
However, it would mean I would need to get to 188.8 lbs to get to 10% body fat, extending my cut into the summer.
I'm fine with that.
As it looks now, I will continue my cut into the summer because it will take me weeks to cut down on this last bit of fat.
I'm looking at extending my cut an additional 10 to 12 weeks to make sure I can finish dry and lean.

2.
With 1 week to go, I can realistically make it to somewhere between 197.4 lbs (12.9%-13.8%) and 198.4 lbs (13.3%-14.3%).

Very nice progress! You definitely seem dialed.

[Rich1143]

This thread seems dead and I have not seen a summer thread pop up. Nevertheless, I am still reporting on my progress.

I have been cutting since January but not the entire time. Making sure to take long breaks for mental and physical reasons. My original goal (I am 5'10 by the way) was to hit 175 from 189 lbs. Then 170, then 168. I am currently at 166.6 lbs and my new goal is 165.

I cannot see going past 160 easily as the weight loss has slowed down is more difficult. Plan is to hit my goal and reverse diet and then start to work on more endurance activities like mountain biking, which is a passion of mine. I am trying to limit my riding while cutting as long endurance rides have historically derailed my cuts due to massive hunger caused by calorie expenditure.

[Matthew313]

3/22 264
3/29 262
4/5 259
4/12 257
4/19 255
4/26 253
5/3 251
5/10 248
5/17 247
5/24 245
5/31 244
6/7 243
6/14 239
Summer as in June 22st through Sept 21nd lost 53 pounds
Fall so far 42 pounds...
Winter so far 30 pounds
Spring so far 25 pounds
Total weight lost = 157 pounds as of 6/14

One more week until summer! Great week.

[Camarija]

Very nice progress! You definitely seem dialed.

Thank you! I appreciate the support!

I am currently at 166.6 lbs and my new goal is 165.

I cannot see going past 160 easily as the weight loss has slowed down is more difficult.

I think I know how you feel.

It feels like I'm walking to a destination, but in the slowest way possible, paving the way brick by brick.

For the last 10 weeks I've been consistent, but slow, averaging a loss of just under half a lb per week

It's not necessarily a bad thing, but I could have spent 2 or 3 weeks really dialed in and made the same amount of progress

The main issue is that I've been recovering from the effects of acute anemia so I've been reluctant to push it to the limit

We'll make it eventually brother!

3/22 264
6/14 239

Total weight lost = 157 pounds as of 6/14

One more week until summer! Great week.

Amazing work!

[DeuceDecimator]

June 2023

Thu 6/8/23 279.2
Wed 6/14/23 277.4
Thu 6/15/23 275

Finally, an update! I’m visiting relatives for the summer and brought my scale, but I had to use the batteries for the remote control for the TV, so I can’t use my scale until I get a new package of triple A batteries.

A relative has a scale, but they work from home most days of the week and I can’t interrupt them most mornings. This morning they had to go to the job site, so I went in and weighed myself.

I’ve made some progress, almost two pounds in six days. I had been drinking milk, which is a big no-no for me, but I ran out of milk and didn’t buy more, then I bought some whey protein so I’ve been using that in my oatmeal in the morning. I’m also putting walnuts in my oatmeal.

I bought a pair of 40 pound dumbbells and I’ve been working out with them consistently, and last night I went to the local gym here that I joined recently and trained chest and did 45 minutes of cardio on an exercise cycle; I rode 9 miles.

Edit: I weighed myself this morning and I lost another two pounds! (6/15/23)

[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: 115.1/253.8
May 22: 115.4/254.4
May 30 (29): 113.4/250.0
Jun 5: 111.5/245.8
Jun 12: 111.5/245.8
Jun 19: 110.3/243.2
Jun 26:
Jul 3:
Jul 10:
Jul 17:
Jul 24:
Jul 31:

Fasting I have no problems with, but I'm still having a hard time sticking to eating only, and sometimes even mostly, good food (low cal high protein) during my feeding window. After dinner I often eat greasy stuff, cheese, chips, and ice cream. Have also been staying up later, leading to practically one more meal/snack per day as my feeding window is dinner until I go to bed.

Do you guys think a diet break will do me good and make it easier to eat more strictly after? Thursday until Sunday I am on a vacation with friends, so it would fit well to have it over those days, maybe even extending it to 7 days total? Should I not fast during that time?

[Camarija]

Goal Weight:
192 lbs @ 10% body fat

Planned Duration of Diet:
24 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
18	May 15	202.6 lbs	+0.8 lbs
19	May 22	200.2 lbs	-2.4 lbs
20	May 29	travel	travel
21	June 5	199.2 lbs	-1 lbs
22	June 12	199.4 lbs	+0.2 lbs
23	June 19	196.8 lbs	-2.6 lbs

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

Weight Loss % Towards Goal Weight:
86.5% 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

Notice the fat on the lower stomach.

Spoiler!

Physique Update 2
This picture was taken on Monday May 15 in the afternoon, weighing around 202.6 lbs around 15.1% body fat.

Notice the loss of fat on the lower stomach.

Spoiler!

Notes

4.8 lbs to 8 lbs to lose to reach 10% body fat.

1.
This was a dry weigh-in.
I'm 196.8 lbs, between 12.6% and 13.6% body fat.
It's likely I'm at 170 lbs lean, not 172 lbs lean.

2.
I likely need to get to 188.8 lbs to get to 10% body fat, extending my cut into the summer.
I'm looking at extending my cut an additional 5 to 9 weeks to make sure I can finish dry and lean.

[Camarija]

Do you guys think a diet break will do me good and make it easier to eat more strictly after?

It depends on your goals.
Right now your method of dieting seems unsustainable.
While you are losing weight, it is not reasonable to expect a human to eat at maintenance in the manner that you are choosing to eat in a deficit.
As a result, you are not learning how to embrace healthy eating habits.
You likely will have problems transitioning into eating in a normal and healthy manner if you continue this way.
You are even at a higher risk of rebounding back to your previous higher weight.

Thursday until Sunday I am on a vacation with friends, so it would fit well to have it over those days, maybe even extending it to 7 days total? Should I not fast during that time?

I would not recommend fasting.
It's better to learn how to split your meals into 3 to 5 meals a day, embracing healthy habits.
In this way you can learn how to slightly increase or decrease your meal portion sizes depending on your goals.
This will teach you how to eat like a normal human and develop a sustainable lifestyle.

[MaxMS99]

It depends on your goals.
Right now your method of dieting seems unsustainable.
While you are losing weight, it is not reasonable to expect a human to eat at maintenance in the manner that you are choosing to eat in a deficit.
As a result, you are not learning how to embrace healthy eating habits.
You likely will have problems transitioning into eating in a normal and healthy manner if you continue this way.
You are even at a higher risk of rebounding back to your previous higher weight.


I would not recommend fasting.
It's better to learn how to split your meals into 3 to 5 meals a day, embracing healthy habits.
In this way you can learn how to slightly increase or decrease your meal portion sizes depending on your goals.
This will teach you how to eat like a normal human and develop a sustainable lifestyle.

Well the way I have been eating recently is not how I planned, but rather me not being able to keep from falling for my cravings after having fasted. Yes I know I will probably have problems getting into normal eating, and I am thinking of sticking with skipping breakfast even after the cut as it has been convenient, but eating lunch and the following meals.

If I tried to eat smaller portions 3-5 times a day, I'm pretty sure my small breakfast would "wake my hunger up", which then would lead to a higher chance of failing the diet completely. Although I haven't tried this for an extended period, I am pretty sure I know myself enough to know.

Intermittent fasting has been proven to have benefits (https://www.healthline.com/nutrition...OC_TITLE_HDR_4), and for me it seems to be working pretty well. I don't normally get hungry until 5 pm, after which I always eat a normal dinner, and even if I eat some fatty and sugary things after that, I still lose fat. The problem comes when I give in completely to the cravings, and for multiple days in a row, which of course I try to avoid.

[Matthew313]

3/22 264
3/29 262
4/5 259
4/12 257
4/19 255
4/26 253
5/3 251
5/10 248
5/17 247
5/24 245
5/31 244
6/7 243
6/14 239
6/21 237
Summer as in June 22st through Sept 21nd lost 53 pounds
Fall so far 42 pounds...
Winter so far 30 pounds
Spring so far 27 pounds
Total weight lost = 159 pounds as of 6/21

Ended up with 27 pounds of weight lost for the season.

[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: 115.1/253.8
May 22: 115.4/254.4
May 30 (29): 113.4/250.0
Jun 5: 111.5/245.8
Jun 12: 111.5/245.8
Jun 19: 110.3/243.2
Jun 26: 108.7/239.6
Jul 3:
Jul 10:
Jul 17:
Jul 24:
Jul 31:

Have been drinking a lot, eating whatever I want and not getting any creatine for the last few days, so we'll have to see what weight I stabilize at later this week.

Thinking I haven't managed to shed as much fat this last month as I did the months prior, so I may have to extend the cut even further.

[MaxMS99]

This thread seems to have died, is there a new one?

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: 115.1/253.8
May 22: 115.4/254.4
May 30 (29): 113.4/250.0
Jun 5: 111.5/245.8
Jun 12: 111.5/245.8
Jun 19: 110.3/243.2
Jun 26: 108.7/239.6
Jul 4 (3): 107.4/236.8
Jul 10:
Jul 17:
Jul 24:
Jul 31:

[loyforesy]

Here in my area is the season for some of my favorite fruits like Mango, berries, Lychee, Jackfruit, etc. and it's a bit hard to maintain the weight. Doing exercise regularly and trying my best to keep the balance.

[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: 115.1/253.8
May 22: 115.4/254.4
May 30 (29): 113.4/250.0
Jun 5: 111.5/245.8
Jun 12: 111.5/245.8
Jun 19: 110.3/243.2
Jun 26: 108.7/239.6
Jul 4 (3): 107.4/236.8
Jul 11 (10): 107.5/237
Jul 17:
Jul 24:
Jul 31:

I haven't lost much the last week. Still staying up late, leading to a few snacks too much. Will have to go to bed earlier, starting today, I will be in bed trying to sleep at 12 at the latest.

[19dulla]

Hello everyone.


Abdullah - 26 y/o - 5 ft 10 - 202 lbs (in pic)

I started my cut on July 1st, by consuming 2500 calories each day and having between 180-190 grams of protein. I started with 30 mins of cardio a day nothing crazy just a simple walk, and I'm gradually increasing it as the weeks go by not for weight loss purposes only but I find myself enjoying it. I intermit fast (16:8) and lift 4-5 times a week and move around on my off days to stay active. I break my fast after my workouts and do my cardio after my work shift. So far I have lost 13lbs which mostly looks like water weight as I dropped 7lbs after only one week.

Anyways, I would like to know my bodyfat percentage from the starting weight and what weight should I aim for to reach 15%. I'm hoping I can accomplish that within the end of this year and reassess next year to reach an even lower body fat percentage.

I will be posting updates and progress pictures regularly.


Link: ht tps:// files .fm /u/ ea43673hc
Sorry about the link please delete the spaces

[Flexcellent]

New Year's Resolution this year was to generally improve my health. I know lots of people have trouble sticking to their resolutions, but every time I've made one I have made a point to follow through, even if it takes significant lifestyle chances.

Started going to the gym in January, but didn't take diet and nutrition seriously until March. 5'11" male, weighed in at my all-time high of 266.5 lbs on March 18.

April 1 - 260.5 lbs
May 1 - 248.4 lbs
June 1 - 240.3 lbs
July 1 - 233.9 lbs
August 1 - 218.9 lbs

And as of yesterday, 214.4 lbs! Huge milestone for me as this is my first weigh in below an obese BMI in nearly two years. Goal is 175 by the end of the year!