PHAT fighters Q1 Weight Loss Challenge

[K8-600]

Pete102 said:

K8-600 said:

I weight lift personally and find that I don't actually lose much weight because when I up protein and training I substitute fat for muscle. I've experienced this effect many times over the years however I do know I'm making progress from the mirror, measurements and the general fitting of my clothes.

I'm doing very well I reckon!

Without wishing to pick this apart, I'm a little confused. Surely if you're losing weight you must be in a calorie deficit and its not actually possible substitute fat for muscle at the same??. As I understand you can lose weight to bring out developed muscles underneath or you can eat a small calorie surplus and use that extra energy to build new muscle whilst hopefully not putting too much fat on as well.

The reason to eat increased protein while dieting is to minimise muscle loss isn't it?

Happy to be corrected If I'm wrong, this is a learning process for us all.

It's possible if you've not trained much like me, I'm not suggesting this is anything more than a short term effect however as someone that has very successfully lost a lot of body fat a few times (although this isn't good as it means I've gone backwards a few times in gaining lots of fat!) it's something I've seen with my own body.

Increasing protein and reducing fats/carbs in an overall calorie deficit with weight training is a good way to change body composition.

[J4CKO]

I am definitely more muscular despite being in deficit, I have come down by three stone but I think the composition has changed as well, would be interesting to know how much muscle I have gained in six months at the gym, reckon it must be a few pounds, is a stone possible in six months ?

[K8-600]

J4CKO said:

I am definitely more muscular despite being in deficit, I have come down by three stone but I think the composition has changed as well, would be interesting to know how much muscle I have gained in six months at the gym, reckon it must be a few pounds, is a stone possible in six months ?

It really depends on how long you've been training for, type of training, age etc. It's possible for someone who is new to weight lifting or hasn't been weight lifting in a while to gain muscle in a deficit for a little while. Experienced lifters usually need to be in a surplus to gain muscle although you don't necessarily need to gain a lot of fat to do it like some believe. I've always found I usually get stronger whilst losing weight which is most likely because my diet is much better.

I tend to not really care about what the scales say because I'm returning to weight lifting and losing bodyfat, the numbers on the scales aren't going to show the changes I'm making. I prefer to take pictures and measurements as a focus and notice my body changing in my clothes as well!

[J4CKO]

K8-600 said:

J4CKO said:

I am definitely more muscular despite being in deficit, I have come down by three stone but I think the composition has changed as well, would be interesting to know how much muscle I have gained in six months at the gym, reckon it must be a few pounds, is a stone possible in six months ?

It really depends on how long you've been training for, type of training, age etc. It's possible for someone who is new to weight lifting or hasn't been weight lifting in a while to gain muscle in a deficit for a little while. Experienced lifters usually need to be in a surplus to gain muscle although you don't necessarily need to gain a lot of fat to do it like some believe. I've always found I usually get stronger whilst losing weight which is most likely because my diet is much better.

I tend to not really care about what the scales say because I'm returning to weight lifting and losing bodyfat, the numbers on the scales aren't going to show the changes I'm making. I prefer to take pictures and measurements as a focus and notice my body changing in my clothes as well!

Yeah, weight is only one factor, can definitely tell in my clothes, 38 inch waist work pants fall off, need to buy some new ones as winding the belt in makes me look like one of Dexys Midnight Runners.

Definitely getting stronger, can lift more.

It is so weird though, in some scenarios I feel overly muscular and a bit daft, in others, completely puny and feeble, in the gym feel a bit feeble, trying shirts on a John Lewis, feel like Gorilla.

Definitely look different, was a right fat lump, now average to slim (well, slim by todays standards) and so many people keep remarking on it, which is nice bt pays not to get too hung up on compliments, people get used to things, so enjoy it but it wont last.

[K8-600]

J4CKO said:

K8-600 said:

J4CKO said:

I am definitely more muscular despite being in deficit, I have come down by three stone but I think the composition has changed as well, would be interesting to know how much muscle I have gained in six months at the gym, reckon it must be a few pounds, is a stone possible in six months ?

It really depends on how long you've been training for, type of training, age etc. It's possible for someone who is new to weight lifting or hasn't been weight lifting in a while to gain muscle in a deficit for a little while. Experienced lifters usually need to be in a surplus to gain muscle although you don't necessarily need to gain a lot of fat to do it like some believe. I've always found I usually get stronger whilst losing weight which is most likely because my diet is much better.

I tend to not really care about what the scales say because I'm returning to weight lifting and losing bodyfat, the numbers on the scales aren't going to show the changes I'm making. I prefer to take pictures and measurements as a focus and notice my body changing in my clothes as well!

Yeah, weight is only one factor, can definitely tell in my clothes, 38 inch waist work pants fall off, need to buy some new ones as winding the belt in makes me look like one of Dexys Midnight Runners.

Definitely getting stronger, can lift more.

It is so weird though, in some scenarios I feel overly muscular and a bit daft, in others, completely puny and feeble, in the gym feel a bit feeble, trying shirts on a John Lewis, feel like Gorilla.

Definitely look different, was a right fat lump, now average to slim (well, slim by todays standards) and so many people keep remarking on it, which is nice bt pays not to get too hung up on compliments, people get used to things, so enjoy it but it wont last.

Keep going bud and use the compliments as additional motivation! It's like a stone rolling down the hill when you see the changes, people comment and you keep developing, it just supercharges progress and finally allow it to become a part of your identity. You're that strong dude, with a great body who people admire or hate because they wish they were you.

Reward yourself with a new wardrobe in recognition of your hard work and determination!

The only issue comes when you start to find you don't fit any standard clothes sizes!

[J4CKO]

K8-600 said:

J4CKO said:

K8-600 said:

J4CKO said:

I am definitely more muscular despite being in deficit, I have come down by three stone but I think the composition has changed as well, would be interesting to know how much muscle I have gained in six months at the gym, reckon it must be a few pounds, is a stone possible in six months ?

It really depends on how long you've been training for, type of training, age etc. It's possible for someone who is new to weight lifting or hasn't been weight lifting in a while to gain muscle in a deficit for a little while. Experienced lifters usually need to be in a surplus to gain muscle although you don't necessarily need to gain a lot of fat to do it like some believe. I've always found I usually get stronger whilst losing weight which is most likely because my diet is much better.

I tend to not really care about what the scales say because I'm returning to weight lifting and losing bodyfat, the numbers on the scales aren't going to show the changes I'm making. I prefer to take pictures and measurements as a focus and notice my body changing in my clothes as well!

Yeah, weight is only one factor, can definitely tell in my clothes, 38 inch waist work pants fall off, need to buy some new ones as winding the belt in makes me look like one of Dexys Midnight Runners.

Definitely getting stronger, can lift more.

It is so weird though, in some scenarios I feel overly muscular and a bit daft, in others, completely puny and feeble, in the gym feel a bit feeble, trying shirts on a John Lewis, feel like Gorilla.

Definitely look different, was a right fat lump, now average to slim (well, slim by todays standards) and so many people keep remarking on it, which is nice bt pays not to get too hung up on compliments, people get used to things, so enjoy it but it wont last.

Keep going bud and use the compliments as additional motivation! It's like a stone rolling down the hill when you see the changes, people comment and you keep developing, it just supercharges progress and finally allow it to become a part of your identity. You're that strong dude, with a great body who people admire or hate because they wish they were you.

Reward yourself with a new wardrobe in recognition of your hard work and determination!

The only issue comes when you start to find you don't fit any standard clothes sizes!

Very true, like anything that is encouraged, you then feel like you have to live up to expectations, it's a role almost, easy to end up pegged and accepting fat bloke as your role in life.

Am under no illusions at 46 I am going to be on the cover on Men's Health, but may as well be the best I can be, with what I have to work with, good example for my kids as well rather than being fat.

[J4CKO]

Lost nothing this week !

[FredAstaire]

I'd never have had you pegged as 46 from that photograph above - more like mid 20s!

[Dr Interceptor]

+1 wish my hair was still that un-grey at 33

[J4CKO]

Oh there is a bit of grey alright, photo is perhaps a little flattering but thanks anyway, much appreciated !

[Pete102]

Just stopping this from sliding off the first page in the last week!

Had a difficult few days, out for a work dinner thursday - meal with friends friday and then mothers day sunday lunch!

Coupled with not making it to the gym Friday, Saturday or Sunday it's not been good!

Happy(ish) to report I've stayed the same since my last weigh in although it was a welcome relief to get back in the gym this morning and look forward to a day of calorie tracking / prepared meals. I'm also at Jiu Jitsu tonight so should get things moving again.

Anyone else continuing weight loss after the finish date? I am.

[J4CKO]

Sort of a bad weekend for me, quite a lot of booze but did go to the gym twice (Fri/Sun and did loads of jobs outside, feeling a bit lardy today so nose back to the grindstone, on the bike this morning, very cold but lovely to be out.

Am still hovering between 14 st 8 and 14 st 11, need to make an effort to start dropping more down to 14 and below, think I need a holiday booked at a focus, an actual date.

[Pete102]

98.9kg this morning (15st 6 1/4lb in old money)

4 days to the end of the challenge. Had a bloke at BJJ last night ask me how much I weight, he was surprised when I told him because he expected me to be heavier given my size. Obviously I'm please with this as I've managed to retain a fair amount of size and shape while dropping fat off.

steady weight loss for the win....who'd have thought it? lol.

[J4CKO]

Where has Vocal Minority gone ?

He needs to do the scoring.

[danpalmer1993]

In at 127.6kg this morning after a monster carvery on Sunday so I imagine that excess will drop off with a week of normal eating.

[FredAstaire]

88.6kg - i've gone up, and my only crime has been a couple of carby meals (jacket pots and beans and cheese).

Oh well, I think it will be 86.x on friday night, i notice my weight goes up a bit after a potato based meal and then down again.

Is friday night deadline day, or saturday?

[fullbeem]

99.3kg today. Definately plateaued now. Need to step up the exercise and start sweating that belly fat to move now. April starts Saturday so hopefully its sunny so I can avoid the pub and go the park/hills

[J4CKO]

Good day so far, low cal soup, bag of popcorn, Satsuma and a yoghurt, on my bike so 14 miles.

Got a Personal Trainer booked for Friday after work, am doing ok but am static, want some pointers and feedback.

I want to go on holiday looking "ripped", not just alright or not fat, but looking good, its in sight now having lost the bulk of it, just need to focus and not settle for alright.

[J4CKO]

Hmm, still on 14.11, however, BF is around 20 percent and muscle percentage has gone up over 38 for the first time, which puts me at the high end of normal for muscle mass, assuming the scales are anywhere near accurate, mention it to my wife and she starts telling me what to do and I need to stop doing weights and eat less, I am eating as little as I can most of the time and I am not stopping doing weights.

over 39 percent is considered high, I must be gaining muscle, certainly feels like it.

[AndStilliRise]

58.7 on the weekend after a run, suspect it will go back up. As long as it is under 61 i will be happy.