Spring 2023, Fat loss thread

[Matthew313]

Spring 2023, Fat loss thread-March 20th through June 21st. Lets make progress and get fit!!!

My weight lose journey
Started at 396Lb's on June 8th 2022.
Started Spring 2023 at 264Lb's
Goal for June 21st is 234Lb's

3/22 264Lb's

[Rich1143]

I am in. The last Fat Loss thread was a big help for me. I realize I might need another month or two to get where I wanna get, but this will give me a place to check in and be held accountable, etc. I will post my numbers once April rolls around.

[zlj57]

I eat fish, rice, drink green tea, hot water. Great diet.

[Want2BeStrong]

I'll try and post progress about once a month. Even though you're a bunch of internet strangers, it feels good to share my progress.

START: 2022-10-31 (Halloween) - 220lb, probably around 32%bf
2022-12-18: 208.2lb - 28%bf - 150.2lb fat-free mass / 58lb fat
(...first ever official cut - 14 weeks - added 3lb of muscle and lost 18lb of fat...)
2023-03-24: 193.2lb - 21.1%bf - 153lb fat-free mass / 40.2lb fat
(...2nd cutting phase before summer time officially begins...)
2023-03-31: 193.3
2023-04-07: 192.4
2023-04-14: 192.0
2023-04-21: 190.6
2023-04-28:
2023-05-05:
2023-05-12:
2023-05-19:
2023-05-26:
2023-06-02: BodPod Scan. (pretty aggressive) Goal is 180lb - 15%bf - 154lb fat-free mass / 26lb fat.

That means I need to lose 15lb of fat and build 2 lb of muscle in 10 weeks.

[userKCE2FBSXXR8]

Joining in!
My current lowest weight is 139.2lbs @ 17ish % body fat.

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 -
7th May
14th May
21st May - end of cut 130lbs target 12%bf (reassess if i should continue my cut or gain some muscle)

I might also do a 2-week diet break for my body to recovery and also, mentally.

[MaxMS99]

We're moving to this thread? Okay

Mar 6: 127kg/280lbs
Mar 13: 125.4/276.5
Mar 20: 125.1/275.8
Mar 27: 121.7/268.3
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:

This week I have been really strict as I was barely losing any weight the week prior, although I seem to have been a bit too strict (with hopefully a difference in water weight as well, as I think it would be almost impossible to lose 7.5lbs of fat/muscle in a week). Will try to find a balance this week.

Also, do you guys just give a measurment for the day, or do you calculate an average for the week and use it instead?

[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

Total Weight Lost So Far:
20.1 lbs

Weight Loss % Towards Goal Weight:
56.6% 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

Spoiler!

Notes

15.4 lbs to lose in 8 weeks remaining.
1.925 lbs to lose per week needed to reach goal on time.

1.
The water bloating from all that extra salt came off finally. Most of the weight loss this week was probably from losing all of the water I was holding on to.
Had a great time in Cabo Cabo uploads in spoiler below:

Spoiler!

2.
I'm at 207.4 lbs around 16.7 % body fat.
With 8 weeks to go I can realistically make it to somewhere between 191.4 lbs (9.7%) and 199.2 lbs (13.2%).

[MaxMS99]

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

Total Weight Lost So Far:
20.1 lbs

Weight Loss % Towards Goal Weight:
56.6% Complete

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


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


Notes

15.4 lbs to lose in 8 weeks remaining.
1.925 lbs to lose per week needed to reach goal on time.

1.
The water bloating from all that extra salt came off finally. Most of the weight loss this week was probably from losing all of the water I was holding on to.
Had a great time in Cabo Cabo uploads in spoiler below:

Spoiler!

2.
I'm at 207.4 lbs around 16.7 % body fat.
With 8 weeks to go I can realistically make it to somewhere between 191.4 lbs (9.7%) and 199.2 lbs (13.2%).

Really good progress, I'm excited to see the final result!

[Camarija]

This week I have been really strict as I was barely losing any weight the week prior, although I seem to have been a bit too strict (with hopefully a difference in water weight as well, as I think it would be almost impossible to lose 7.5lbs of fat/muscle in a week). Will try to find a balance this week.

Also, do you guys just give a measurment for the day, or do you calculate an average for the week and use it instead?

Yeah, sometimes the body holds onto weight for up to a few weeks and then it comes off all at once. And most of the time that mechanism is something like water weight.

If you want to be accurate you can weigh yourself daily and take the rolling average, but I just weigh myself once a week, mostly for mental relief. Otherwise it feels like I'm chained to the scale.

Really good progress, I'm excited to see the final result!

Thanks Brother!

Getting there for sure

I'm feeling certain I can reach my goal in 8 weeks.

More than anything I want to be able to fit into a range of suits and sports coats I have for the summer.

[Rich1143]

Lost 15 lbs in the last thread and met my goal of hitting 173 lbs (I am 5'10). Did a two-day refeed this weekend (perhaps worded better as a double cheat day in my case) and gained 5 lbs. Hoping most of it is water. I should have not jumped on the scale for a few days after that but I was curious. Kind of put me in a foul mood. Really taking a lot of effort to understand most of it is temporary fluid weight that will come down fast. Stay tuned to see how it ends up.

[MaxMS99]

If you want to be accurate you can weigh yourself daily and take the rolling average, but I just weigh myself once a week, mostly for mental relief. Otherwise it feels like I'm chained to the scale.

Yeah I feel the same. I weigh myself other days too out if curiosity, but mondays are the days that matter.

[Matthew313]

3/22 264
3/29 262

Winter so far 30 pounds
Spring so far 2 pounds
Total weight lost = 134 pounds as of 3/29

Another -2lb week. Hopefully can get -30lb's this season and get down to 234lb's by June 21st.

[BDay33]

Joining in!

5'6 Male; goal is 160 lbs

Start 1/26/23: 224.4 lbs
Current 3/30/23: 206.6 lbs

Going through a divorce right now, and tired of being fat. I want to feel good in my skin.

[verliejlewis]

great.. keep going

[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
9th apr -
16th Apr -
23rd apr -
30th apr -
7th May
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:
Apr 17:
Apr 24:
May 1:
May 8:
May 15:
May 22:
May 29:
Jun 5:
Jun 12:
Jun 19:
Jun 26:

One month of cutting!

I am starting to get sick of eating super healthily and little, and instead of going for the cottage cheese and similar I really crave other things. Will try to continue this way one week more and see, maybe I'll have to make some change soon. Maybe a cheat day?

This week I think I've maintained a pretty good deficit, was down about a pound more than this morning a few days ago, difference is probably water weight.

[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

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

Weight Loss % Towards Goal Weight:
66.2% 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

12 lbs to lose in 7 weeks remaining.
1.71 lbs to lose per week needed to reach goal on time.

1.
Took my diet serious this week and overdid it. I'll increase my calories about 750 calories a day or decrease my cardio.
I walked my dog about 7 miles most days this week. He's a happy boy He'll be just fine with about 3 to 5 miles a day.

Spoiler!

2.
I'm at 204 lbs around 15.7 % body fat.
With 7 weeks to go I can realistically make it to somewhere between 190.2 lbs (9.6%) and 197 lbs (12.7%).

[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

I lost 16.6 lbs in the last thread (I am 5'10 by the way). My method was a calorie deficit (duh) and compressing my eating window (IF). I stayed away from intense cardio and made sure to lift (I lifted moderately) and get at least 10,000 steps in. My calories have been around 2200 some days, all the way down to 1900 if I am feeling like I can do it.

At the end of the last thread I hit a low of 173 and then went on a two-day resort and spa package with my family as part of an Xmas present to my wife. Two days of "free eating" I gained about 6 lbs and I am still paying for that decision. Most of the weight has come off in a week though and I am down to 174.4. I got a wedding coming up next week and hoping I can get down to 173 again.

[Matthew313]

3/22 264
3/29 262
4/5 259

Spring so far 5 pounds
Total weight lost = 137 pounds as of 3/29

-3 pounds of weight lost this week.

[wayro]

2/26/23 193lbs/17%BF

4/6/23 189lbs/16.5%

Goal 170lbs 7/1/23

[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 -
23rd apr -
30th apr -
7th May
14th May
21st May


Had a cheat day so next week will not be a good one.

Edit: I am at 142lbs. Need to bounce back!

[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 17:
Apr 24:
May 1:
May 8:
May 15:
May 22:
May 29:
Jun 5:
Jun 12:
Jun 19:
Jun 26:

On paper I lost almost exactly 1% last week, but looking on the other days I think I should go a little harder this week.

Starting to notice some small signs of getting leaner, flexing I can se the outline of my upper abs, and lines in my forearms are more visible.

[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

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

Weight Loss % Towards Goal Weight:
65% 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

12.4 lbs to lose in 6 weeks remaining.
2.06 lbs to lose per week needed to reach goal on time.

1.
Was recovering from a cold, didn't go to the gym this week. Diet was on point. Walked a lot less. I think when I weighed myself this morning I had a full digestive system, which explains why I weighed heavier. If I weigh myself dry next week, I predict a drop of -4 lbs at once.

2.
I'm at 204.4 lbs around 15.8 % body fat.
With 6 weeks to go I can realistically make it to somewhere between 192.4 lbs (10.6%) and 197.3 lbs (12.8%).

[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

My goal for the next few weeks is to maintain and bump my calories slightly. I am a bit drained from cutting on the last thread and I think my body needs a bit of a break. Also traveling this week and won't be able to work out like I'd like. Trying out this whole "diet break" thing. Trick is to not fall back into old behavior. I plan on eating at around 2400 cal or so.

[Matthew313]

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

Spring so far 7 pounds
Total weight lost = 139 pounds as of 4/12

[EliKoehn]

My current medium-term goal is regaining lost strength and athletic conditioning since until about a month ago, I was out of regular training and have a lot of lost ground to make up. Fortunately it's coming back pretty fast, and I expect some positive body recomposition to follow suit, but I'm not pursuing weight loss specifically at the moment. So, I am not interested in joining in for this round, but I was browsing around and saw how pretty much everyone on this thread is killing it. Normally there are lots of yo-yoing on these threads but it looks like all of you are really dialed in and serious. Reps to everyone I can!

A big shout out to OP, too. That's massive progress.

[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 -
30th apr -
7th May
14th May
21st May

[anotherworld]

Good luck everyone! Let's motivate ourselves together

[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:
May 1:
May 8:
May 15:
May 22:
May 29:
Jun 5:
Jun 12:
Jun 19:
Jun 26:

Didn't go harder and didn't go down much, even though I took the measurment a day late as I was stressed yesterday. Have been eating what I crave instead of healthy stuff. Will have to start eating healthy (high protein low cal) foods before gobbling down fatty and sugary things if I really have to eat that stuff.

[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 - 175.2

Did a 1400 miles road trip for a wedding last week, so I am actually happy I only gained a pound. I am still in a diet break now and am planning on eating at maintenance another week before I make another run at 170 or 169 lbs. This week of eating at maintenance (and probably a little bit of a surplus) has been a nice moral boost. Hormones feel somewhat normal again, sex drive higher, sleep better, etc. Hopefully I can get back on track in another week.