PHAT fighters Q1 Weight Loss Challenge
Discussion
76kg flat for me this week.
Stabilised a bit after a few weeks of loss, which tells me something needs to change. I've probably been exercising a bit much for my calorie intake, so I'm going to up the calorie allowance a bit to make sure my body isn't slowing the metabolism down to compensate and really focus on quality food. I've been pretty good with avoiding snacks and cheat meals, but I can do better still, without becoming militant.
Stabilised a bit after a few weeks of loss, which tells me something needs to change. I've probably been exercising a bit much for my calorie intake, so I'm going to up the calorie allowance a bit to make sure my body isn't slowing the metabolism down to compensate and really focus on quality food. I've been pretty good with avoiding snacks and cheat meals, but I can do better still, without becoming militant.
ThunderGuts said:
FredAstaire said:
I read an article in the guardian (yeah yeah, I know) a year or two ago where a chap weighed himself on the hour for 48 hrs. Up and down like a yo yo by a lb or two if I remember.
Wouldn't suprise me, especially on £25 scales! Error margin and all...I have some "Ozeri" body fat scales that were like £35 and they work really well.
15.4 this morning and wasnt super strict this weekend, still no booze but had a decent meal Sat night, I think sometimes a good feed does encourage your body to release water it has in fat cells, and psychologically the occasional night off does wonders and makes you feel you arent on a permanent diet.
I am a stone off my target of 200 pounds, 14 st 4, may still need to tweak from there but will see when I get there, only being a stone away is great, when you know you have over three or four it seems an insurmountable problem but when the end is in sight it really spurs you on, even at that I will still be a stone over the top end of my BMI range but have been doing a fair amount of weight training.
Current body fat according to the scales is 23 percent, I am 214 pounds, at 14 st 4 my bodyfat should be 16/17 percent assuming I dont lose muscle and I am trying not to with weight training, cycling, swimming, walking etc, holding steady at 37 percent or so, I know the scales arent that accurate but they are the best I have and show progress, I was 33 percent.
Starting to see some definition coming which is good motivation, going for it this week big style, cycled in, walked three miles last night, want to get under 15 soon.
I got a belt for Christmas, already on the last notch, will have to drill a new one and going to get some 34 inch waist jeans, might not get in them yet but cant be far off.
I think the main things with all this is to be consistent and that it takes time, but,in the scheme of things not that long, started in early September last year feeling really bad about being 18 stone, and it does make you feel crap being fat, everything is harder, clothes dont fit, it makes you ill and less than 5 months later I am well on the way to getting rid of it and it hasnt been that difficult or painful.
Morning all.
VM - I seem to have dropped off the list. Can I be reinstated please?
Start point 115.8, weighed in this morning at 114.6, so a steady loss of 400g per week. Doesn't sound like a lot, but I happened to skim a load of fat off a chilli I made at the weekend, put it in an empty jam jar, and then had a thought and weighed it - almost exactly 400g. So I'm losing about a jam jar each week, which adds up....
There were earlier posts about the impossibility of losing 8% of your body weight in a week. Here's a contrary view. I started my programme at 123.6kg last August, so I'm now down 9kg in about 5 months. To get things moving, I booked a kick-start boot camp with a company called New You. It was in Spain, in an old monastery, and the deal was that you do six days of very intense training - six or seven 45-minute/1-hr sessions a day of aerobics, water-based exercise, circuits, interval runs, pilates, hill sprint sessions, and twice in the week go on 4-hr plus long hilly hikes. The diet is 1500-1600 calories a day, wheat-free, dairy-free, caffeine-free, alcohol-free, organic, no added sugar, low-salt, etc., etc. It's pretty extreme, and no-one would ever say that such a programme is sustainable, or even very good for you, but it does really get you started, and gave me a massive motivation boost.
I lost nearly 6kg in the week which was c.5% of my bodyweight, but there were several people of both sexes who lost more than that, and who were much lighter to begin with. So I think it is perfectly possible to lose c.8% of your bodyweight in a week, but it takes one hell of an effort, and it won't stay off for ever - two weeks later I had put two of the six kilos back on, but it started the downward trend that I have maintained since.
VM - I seem to have dropped off the list. Can I be reinstated please?
Start point 115.8, weighed in this morning at 114.6, so a steady loss of 400g per week. Doesn't sound like a lot, but I happened to skim a load of fat off a chilli I made at the weekend, put it in an empty jam jar, and then had a thought and weighed it - almost exactly 400g. So I'm losing about a jam jar each week, which adds up....
There were earlier posts about the impossibility of losing 8% of your body weight in a week. Here's a contrary view. I started my programme at 123.6kg last August, so I'm now down 9kg in about 5 months. To get things moving, I booked a kick-start boot camp with a company called New You. It was in Spain, in an old monastery, and the deal was that you do six days of very intense training - six or seven 45-minute/1-hr sessions a day of aerobics, water-based exercise, circuits, interval runs, pilates, hill sprint sessions, and twice in the week go on 4-hr plus long hilly hikes. The diet is 1500-1600 calories a day, wheat-free, dairy-free, caffeine-free, alcohol-free, organic, no added sugar, low-salt, etc., etc. It's pretty extreme, and no-one would ever say that such a programme is sustainable, or even very good for you, but it does really get you started, and gave me a massive motivation boost.
I lost nearly 6kg in the week which was c.5% of my bodyweight, but there were several people of both sexes who lost more than that, and who were much lighter to begin with. So I think it is perfectly possible to lose c.8% of your bodyweight in a week, but it takes one hell of an effort, and it won't stay off for ever - two weeks later I had put two of the six kilos back on, but it started the downward trend that I have maintained since.
I think the important thing to note is 8% of total bodyweight. I'd wager a reasonable proportion of the 8% is water and easily put back on.
As someone has mentioned previously in this thread, lets assume 3500 calories for a lb of fat. In my case (237.5lb) that would be 19lb or a 66500 calories deficit...in a week.
Assuming a BMR of 2500 calories working on a -500 calorie deficit (1lb per week) that means working off an additional 63000 calories per week for a 19lb fat loss.
Making a conservative guess at number of calories burnt during a marathon this appears to be around 2500. I don't believe for a minute anyone is doing the equivalent of 25 marathons a week and hence much will be water.
As someone has mentioned previously in this thread, lets assume 3500 calories for a lb of fat. In my case (237.5lb) that would be 19lb or a 66500 calories deficit...in a week.
Assuming a BMR of 2500 calories working on a -500 calorie deficit (1lb per week) that means working off an additional 63000 calories per week for a 19lb fat loss.
Making a conservative guess at number of calories burnt during a marathon this appears to be around 2500. I don't believe for a minute anyone is doing the equivalent of 25 marathons a week and hence much will be water.
J4CKO said:
Stuff
I used to work with balances which measured in units of 0.0001mg and then others which were meant to weigh kg at a time. A properly accurate scale is pretty pricey. a few pounds variance is only around 2% which aint too bad for a cheap scale, plonked on the (probably wonky) floor in a humid bathroom each morning.I'll muddle though
Pete102 said:
I think the important thing to note is 8% of total bodyweight. I'd wager a reasonable proportion of the 8% is water and easily put back on.
As someone has mentioned previously in this thread, lets assume 3500 calories for a lb of fat. In my case (237.5lb) that would be 19lb or a 66500 calories deficit...in a week.
Assuming a BMR of 2500 calories working on a -500 calorie deficit (1lb per week) that means working off an additional 63000 calories per week for a 19lb fat loss.
Making a conservative guess at number of calories burnt during a marathon this appears to be around 2500. I don't believe for a minute anyone is doing the equivalent of 25 marathons a week and hence much will be water.
A marathon will consume 4000 calories. It is also the equivalent of 42k steps.As someone has mentioned previously in this thread, lets assume 3500 calories for a lb of fat. In my case (237.5lb) that would be 19lb or a 66500 calories deficit...in a week.
Assuming a BMR of 2500 calories working on a -500 calorie deficit (1lb per week) that means working off an additional 63000 calories per week for a 19lb fat loss.
Making a conservative guess at number of calories burnt during a marathon this appears to be around 2500. I don't believe for a minute anyone is doing the equivalent of 25 marathons a week and hence much will be water.
I am looking to loose weight, not really sure why you are posting your negative crap on here, it is helping no one.
Hi all - table up dated - I will upload the changes in a bit (unless anyone has a simple system for uploading excel directly to here?)
Anyway - the running total in terms of total weight loss is as follows
(I am convinced I am running up too high - dehydrated or whatever - I'm expected the loss to be very little this week
danpalmer1993 6.1
Vocal Minority 5.7
coyboy engineer 5.6
TinRobot 5.13
stu-nph26 4.9
HTP99 4.8
J4CKO 4.55
Butter Face 4.5
DuraAce 4.4
Liokault 3.924
Nordic Crankshaft 3.9
MHB 3.7
Fred Astaire 3.7
Sparkypups 3.3
Smitters 3
pete 102 2.9
tombar 2.8
GaRog 2.2
Soov535 2
fat80b 1.9
BarchettaMan 1.9
Patch1875 1.8
p1stonhead 1.58
AndStillIRise 1.5
bridgdav 1.5
Mobb 1.3
ajcj 1.2
Captain Jack 1.1
fetches la vache 1.03
mi1ne 0.3
Huntsman 0.2
Anyway - the running total in terms of total weight loss is as follows
(I am convinced I am running up too high - dehydrated or whatever - I'm expected the loss to be very little this week
danpalmer1993 6.1
Vocal Minority 5.7
coyboy engineer 5.6
TinRobot 5.13
stu-nph26 4.9
HTP99 4.8
J4CKO 4.55
Butter Face 4.5
DuraAce 4.4
Liokault 3.924
Nordic Crankshaft 3.9
MHB 3.7
Fred Astaire 3.7
Sparkypups 3.3
Smitters 3
pete 102 2.9
tombar 2.8
GaRog 2.2
Soov535 2
fat80b 1.9
BarchettaMan 1.9
Patch1875 1.8
p1stonhead 1.58
AndStillIRise 1.5
bridgdav 1.5
Mobb 1.3
ajcj 1.2
Captain Jack 1.1
fetches la vache 1.03
mi1ne 0.3
Huntsman 0.2
http://www.bmi-calculator.net/bmr-calculator/
Huntsman - use that to figure out how many calories it takes to run your body. This is the calories you use to keep everything running sat down in a nice warm room.
Mine is about 1900.
Once you know what that is, any other physical activity you do on top of that - you'll probably knock off another 300 or so moving about day to day depending what you do.
Then - I am afraid this is the PITA part - you need to calorie count with painful detail what you consume. Down to the last drop of milk in your tea and rasin you eat as a snack. That will instantly give you a reference for what you want to cut out - its actually quite a useful exercise.
For example - I do not like white bread enough for it to take out 8% of my calorie in take per slice. Not worth it - so I found it easier to ditch on that basis.
Start off aiming for a deficit of 500, and once you are getting used to that, move toward a daily intake of 1500.
Vegetables are great (if f
king boring) because they have so few calories in for the quantity. Also nutirents and all that other caper I don't pay as much attention to as everyone thinks I should.
Huntsman - use that to figure out how many calories it takes to run your body. This is the calories you use to keep everything running sat down in a nice warm room.
Mine is about 1900.
Once you know what that is, any other physical activity you do on top of that - you'll probably knock off another 300 or so moving about day to day depending what you do.
Then - I am afraid this is the PITA part - you need to calorie count with painful detail what you consume. Down to the last drop of milk in your tea and rasin you eat as a snack. That will instantly give you a reference for what you want to cut out - its actually quite a useful exercise.
For example - I do not like white bread enough for it to take out 8% of my calorie in take per slice. Not worth it - so I found it easier to ditch on that basis.
Start off aiming for a deficit of 500, and once you are getting used to that, move toward a daily intake of 1500.
Vegetables are great (if f
king boring) because they have so few calories in for the quantity. Also nutirents and all that other caper I don't pay as much attention to as everyone thinks I should.AndStilliRise said:
A marathon will consume 4000 calories. It is also the equivalent of 42k steps.
I am looking to loose weight, not really sure why you are posting your negative crap on here, it is helping no one.
ASIR - The number of calories per mile will depend on the runner and pace. 2500 is likely a little lower than middle but the point stands. I am looking to loose weight, not really sure why you are posting your negative crap on here, it is helping no one.
Please tell me the part where I was negative? The discussion centered on the feasibility of 8% body weight losses per week, I simply highlighted what would be required and that the 8% wouldn't be purely fat loss, its just not doable without a mammoth effort.
If anything, it helps me to manage my expectations for fat loss and understand the mechanics of whats required e.g. calorie deficit, week in - week out and a consistent loss of up to 2 - 3lb per week shows great progress.
I appreciate you are trying to lose weight, from what I've read in your updates you're doing well given your already low body weight (in comparison to most others on here, myself included). I seem to recall you mentioned your loss slowing down, as the above point highlights, maintain a sensible deficit and it'll come off. eventually.
I apologize if you think its negative, its not intended to be.
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