Spring 2023, Fat loss thread

[Rich1143]

A little check-in from me. I am 5'10 and back in January I started in around 190 lbs. I lost 15 lbs in that 3-month thread. I am down to 171 lbs this morning, which is the lightest I have been in about 5 years. I am taking it slow with a goal of hitting 168 or 165 sometime this summer. At that point I plan to reverse diet so I can fire up metabolism enough so the weight doesn't immediately come back. Feels good to hit these goals. It's becoming a lifestyle now and not just a rush to drop weight. I am okay with a slow roll at this point since I feel good and am looking a lot better to boot. I took a two week diet break and ate at maintenance last month and that was a great move. Best of luck to those moving forward.

[HomeGymChains]

A little check-in from me. I am 5'10 and back in January I started in around 190 lbs. I lost 15 lbs in that 3-month thread. I am down to 171 lbs this morning, which is the lightest I have been in about 5 years.
…

Great job!!!
(Reps on spread.)

[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
Spring so far 16 pounds
Total weight lost = 148 pounds as of 5/10

[Rich1143]

3/22 264
3/29 262
4/5 259
4/12 257
4/19 255
4/26 253
5/3 251
5/10 248
Spring so far 16 pounds
Total weight lost = 148 pounds as of 5/10

Doing very well. Nice!

[DeuceDecimator]

Friday, 4/21/23 269.4
Friday, 4/28/23 269.6
Friday, 5/5/23 271.2
Friday, 5/12/23 272.4
Friday, 5/19/23
Friday, 5/26/23
Friday, 6/2/23
Friday, 6/9/23
Friday, 6/16/23

I’m visiting relatives so I ate a lot of junk foods, when I get back home next week I plan on joining a gym that recently opened near me

[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
13th May - 133lbs
21st May


I started my reverse diet phase slowly adding 50cals every now and then. i am now at 1700 cals. Hopefully, ill be at maintenance around the start of June.

[MVMolotov]

Weight lost since the start of the year:

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 lbs
April 10: 180.2 lbs
April 20: 177.0 lbs

Weight lost since my last post IIT:

May 1: 175.4 lbs
May 10: 172.4 lbs

Total weight lost: 37.3 lbs
Weight lost since last post: 4.6 lbs

[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:
May 29:
Jun 5:
Jun 12:
Jun 19:
Jun 26:
Jul 3:
Jul 10:
Jul 17:
Jul 24:
Jul 31:

Haven't been too strict this week, and because of it I havent lost much either. Will have to eat less junk, or at least more calorie-low foods.

[w5698]

I am 25M and 6' tall. After bulking for the first time for about eight months, I began a cut on March 20. For the most 5.5-6 weeks, I ate at a 500 calorie deficit, though in recent days I've added some cardio (about 100 calories) to the routine because things seemed to be stalling for several days. I am continuing to lift heavy and, in fact, some of my lifts are even going up (e.g., I can now bench 245 lbs at about 5 reps, which I never really did while bulking). The data are below. I want to get to about 12-13% BF before doing a very slow bulk for about a year. Some days I feel totally ripped on the cut, others I feel very small. The abs are really starting to show, though, for the first time in my life.

Date Weight
20-Mar 209
21-Mar 206.6
22-Mar 206.4
23-Mar 207.2
24-Mar 207.4
25-Mar 207
26-Mar 206
27-Mar 204
28-Mar 204.8
29-Mar 204.4
30-Mar 205.4
31-Mar 204.4
1-Apr 203.8
2-Apr 204.2
3-Apr 202.4
4-Apr 202.8
5-Apr 202.2
6-Apr
7-Apr 203.4
8-Apr 202.2
9-Apr 202.4
10-Apr 202
11-Apr 201.6
12-Apr 200.6
13-Apr 200
14-Apr 200.8
15-Apr 201
16-Apr 199.2
17-Apr 198.8
18-Apr 198
19-Apr 195.4
20-Apr 196.8
21-Apr 196
22-Apr 196.6
23-Apr 196.4
24-Apr 196.6
25-Apr 196
26-Apr 195.8
27-Apr 195.2
28-Apr 194.4
29-Apr 195.4
30-Apr 198.6
1-May 195.6
2-May 195.8
3-May 195.4
4-May 195.6
5-May 194
6-May 194
7-May 195.6
9-May 194
11-May 194.6
12-May 193.8
13-May 193.4
15-May 192.6

[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

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

Weight Loss % Towards Goal Weight:
70.1% 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

10.6 lbs to lose in 5 week remaining.
2.12 lbs to lose per week needed to reach goal on time.

1.
This last week I focused on getting my anemia under control, eating whole foods and more iron. I think I actually lost fat even though it's not reflected on the scale. My weigh in today had my stomach and intestines still full of food, so it wasn't a 'dry' weigh-in. Still, I have weeks to go before I'm at 10% or 12% body fat.

2.
I'm at 202.6 lbs around 15.1 % body fat.

Flexed & good lighting ^

With 1 week to go, I am realistically going to finish just above 200 lbs, somewhere in the 14% body fat range.
While it's excellent progress since New Years, I still want to be shredded by the summer, so I will extend my cut to Monday, June 19, 2023.

I can realistically make it to somewhere between 192.7 lbs (10.7%) and 197.6 lbs (13%).

[Camarija]

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

I'm going to continue training for aesthetic physique purposes, so my focus will be on making choices that will pack on muscle where I feel I need it most.

For example, I'm not going to be training in the 1 to 4 rep range, and the overwhelming majority of my workouts will be on machines instead of free weights.

Cheers brother

[Lardincharge]

Started January 2022 383 LBs
As of 5/16/23 I’m at 246 lbs
Hoping to get down to 200-215 before winter so I can join the Marine Corps

[Rich1143]

My last three weekly weigh-ins have been 171.6 (was almost 190 back in December). Got as low as 170 on the non-official weigh-in day. I would like to be 168 or so by the end of June. Taking it slow and currently fighting another sickness that probably originated from my kid's daycare.

[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 29:
Jun 5:
Jun 12:
Jun 19:
Jun 26:
Jul 3:
Jul 10:
Jul 17:
Jul 24:
Jul 31:

Have eaten pretty similarly to last week, but still lost weight, until this morning. Was at 114kg/251lbs yesterday, but today the scale read more than a kg higher.. oh well, probably water weight.

[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

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

Weight Loss % Towards Goal Weight:
76.9% 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

8.2 lbs to lose in 4 week remaining.
2.05 lbs to lose per week needed to reach goal on time.

1.
This was a good dry weigh-in.
I'm 200.2 lbs around 14.1% body fat.
My anemia is getting under control and I feel relatively better.
Lots of red meat, black beans, and iron supplements.
Life advice, if you decide to go vegetarian, or accidentally go vegetarian in my case, make sure to take iron supplements.

2.
With 4 weeks to go, I can realistically make it to somewhere between 192.3 lbs (10.6%) and 196.2 lbs (12.3%).

[Rich1143]

12/29/2022 189.4
1/5/2023 189
1/12/2023 188
1/18/2023 186.8
1/24/2023 185.4
1/31/2023 184.2
2/7/2023 182.8
2/14/2023 181.6
2/21/2023 180.6
2/28/2023 177.8
3/7/2023 176.8
3/14/2023 176
3/21/2023 174.6
3/26/2023 173
4/4/2023 174.4
4/11/2023 174.2
4/18/2023 175.2
4/18/2023 173
4/25/2023 173
5/2/2023 171.6
5/9/2023 171.6
5/16/2023 171.6
5/23/2023 171.4


Kind of in a holding pattern right now. My goal is to be 168 or 167 by mid-July. Kind of tired of dieting so doing what I can to stay in maintenance mode for a while. It sucks to be constantly cutting so a break from here and there is good. Perhaps I will make another strong run this week and the next. Seems like I am bale to hold my weight steady and not regain though, which is great.

[DeuceDecimator]

I’m visiting relatives and brought my scale, but the batteries in their remote control needed to be replaced, so I cannibalized the batteries from my scale, so I’ve been without the use of a scale for some time now.


I did buy a pair of 40 pound dumbbells from Fray fitness, they took 7 days to get to me and they just arrived today and I’ve been training arms.

[DeuceDecimator]

Friday, 4/21/23 269.4
Friday, 4/28/23 269.6
Friday, 5/5/23 271.2
Friday, 5/12/23 272.4
Friday, 5/19/23 ?
Monday, 5/29/23 272.4
Friday, 6/2/23
Friday, 6/9/23
Friday, 6/16/23

I was able to weigh myself this morning, a relative has a scale in their bedroom and they were out of town, so I used it this morning.

[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:
Jun 12:
Jun 19:
Jun 26:
Jul 3:
Jul 10:
Jul 17:
Jul 24:
Jul 31:

The additional weight measured last time did as expected go away the day after, may just have been my scale.

Continuing in this pace until the end of July will probably be perfect to get to where I want to be. Excited to see the changes in the coming weeks.

[Rich1143]

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:
Jun 12:
Jun 19:
Jun 26:
Jul 3:
Jul 10:
Jul 17:
Jul 24:
Jul 31:

The additional weight measured last time did as expected go away the day after, may just have been my scale.

Continuing in this pace until the end of July will probably be perfect to get to where I want to be. Excited to see the changes in the coming weeks.

Great job! That is quite a bit weight gone since March 6th. Impressive.

[Rich1143]

Height = 5'10

12/29/2022 189.4
1/5/2023 189
1/12/2023 188
1/18/2023 186.8
1/24/2023 185.4
1/31/2023 184.2
2/7/2023 182.8
2/14/2023 181.6
2/21/2023 180.6
2/28/2023 177.8
_______________________________
3/7/2023 176.8
3/14/2023 176
3/21/2023 174.6
3/26/2023 173
4/4/2023 174.4
4/11/2023 174.2
4/18/2023 175.2
4/18/2023 173
4/25/2023 173
5/2/2023 171.6
5/9/2023 171.6
5/16/2023 171.6
5/23/2023 171.4
5/30/2023 168.0

Well, I was able to hit my goal weight for this thread. I am at the lowest I have been since my wedding almost 5 years ago. As you can see I kind of went in maintenance mode for several weeks. That was intentional. I don't think 6 months of caloric deficit is healthy. I jumped back into a calorie deficit last week and lost 3.4 lbs which was my biggest drop since January. I am believer in a diet breaks as I think they give your body a chance to equalize after cutting. Then jumping back into a caloric deficit seems to yield me better results.

Might shoot for 165 and then reverse diet a bit to get my metabolism sorted and running again so fat re-gain isn't a problem. Overall feeling good and glad this cut has been successful.

[DeuceDecimator]

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:
Jun 12:
Jun 19:
Jun 26:
Jul 3:
Jul 10:
Jul 17:
Jul 24:
Jul 31:

The additional weight measured last time did as expected go away the day after, may just have been my scale.

Continuing in this pace until the end of July will probably be perfect to get to where I want to be. Excited to see the changes in the coming weeks.

Congratulations!

[MaxMS99]

Great job! That is quite a bit weight gone since March 6th. Impressive.

Congratulations!

Thank you! Still a bit fluffy, but the fat's melting off.

[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

Spring so far 20 pounds
Total weight lost = 152 pounds as of 5/31

Much slower but still going down

[DeuceDecimator]

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

Spring so far 20 pounds
Total weight lost = 152 pounds as of 5/31

Much slower but still going down

Congratulations!

[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:
Jun 19:
Jun 26:
Jul 3:
Jul 10:
Jul 17:
Jul 24:
Jul 31:

The weight seems to go down faster than the fat leaves my body, but oh well I may just have to lose a bit more than I thought. As long as I don't go below 100kg/220lbs I'm happy.

[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

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

Weight Loss % Towards Goal Weight:
79.7% 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

7.2 lbs to lose in 2 week remaining.
3.6 lbs to lose per week needed to reach goal on time.

1.
This was a good dry weigh-in.
I'm 199.2 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.

I'm surprised I lost any weight since I was eating well above maintenance during my travel for a wedding.

2.
With 2 weeks to go, I can realistically make it to somewhere between 195.2 lbs (11.9%-12.9%) and 197.2 lbs (12.7%-13.7%).