PH Losers 2020 - Anyone want to join me?
Discussion
I had a big op last year. Affected my shoulder and hip (had a bone graft from hip).
Had physio on my shoulder for months as I couldn't even reach forward for the first four weeks.
Since problems started in the January that meant most of 2019 was exercise free.
Weight slowly climbed up until I hit about 87kg - heaviest I've ever been. I'm 187cm (that's about 6'1"). Not good!
My arm is now about as good as its going to get.
Got the trainers back on in November and built up over three/four months to around 150/200km a month. As I live in a very hilly area, that's around 15,000 or so calories.
Plus walking and now finally back to gym this week....as weak as a kitten.
In summary; bit of focus and effort and I'm back down to my ideal weight.
Nice to be back to normal!
Edited by jdw100 on Saturday 17th October 06:00
worsy said:
15st 0 lbs is my best morning now. Occasionally up 1\4 or 1\2 but slowly coming down.
Have been doing a 20 min cardio session daily, with a 10 minute weights session alternating between arms, chest, legs etc. Not stopped the beer but I only indulge weekends (badly). Swapped crisps for fruit and resisting snacking.
Obviously feel much fitter and putting my socks on every morning is no longer a chore.
Really looking forward to 14stone 13 and 3/4 oddly, just to see that number.
Hit 14st 13 and 3/4 last Saturday but swung between that and 15 all week. Been hitting the Proform Cardio machine every day bar one, some days 20 mins some days 30 mins getting a good sweat on. Mixing some weights in there too especially on 20 min cardio days.Have been doing a 20 min cardio session daily, with a 10 minute weights session alternating between arms, chest, legs etc. Not stopped the beer but I only indulge weekends (badly). Swapped crisps for fruit and resisting snacking.
Obviously feel much fitter and putting my socks on every morning is no longer a chore.
Really looking forward to 14stone 13 and 3/4 oddly, just to see that number.
This morning saw 14 st 12 and 1/4.
Slowly but surely coming down.
I don't weigh myself to judge how fat I am.
My weight varies from about 105kg - 112kg.
I've stayed around 110kg this year but my waist has gone from 32in to pushing 36in and for the first time over the weekend I looked down and saw a pronounced belly, and a corresponding last notch on the belt.
It was the kick I needed to get over this Covid induced malaise and get back to doing some exercise.
Reckon I've got about 40000 excess calories to burn. Hopefully see that off in a month or so.
My weight varies from about 105kg - 112kg.
I've stayed around 110kg this year but my waist has gone from 32in to pushing 36in and for the first time over the weekend I looked down and saw a pronounced belly, and a corresponding last notch on the belt.
It was the kick I needed to get over this Covid induced malaise and get back to doing some exercise.
Reckon I've got about 40000 excess calories to burn. Hopefully see that off in a month or so.
Was away over the weekend - short trip to see friends on the Isle of Wight - and decided not to worry too much about what I ate etc (although it's always either water or coffee for drinks!). Was nice to have a few 'days off' after a year of focusing so much on food - didn't track a single thing on MFP! I didn't go nuts but had a lovely Indian takeaway one evening, bacon rolls for breakfast and a couple of pub lunches here and there! Am straight back into the regular routine now though; PT session tonight and back to tracking today.
I feel far more like I'm really in control of things which is great. Whilst it was also nice, I really didn't feel like I was reminded of any 'missing out' at all which is also really good. Not weighing in weekly at the moment so no update from me on that front. Still hit my activity goal for the week though:
I feel far more like I'm really in control of things which is great. Whilst it was also nice, I really didn't feel like I was reminded of any 'missing out' at all which is also really good. Not weighing in weekly at the moment so no update from me on that front. Still hit my activity goal for the week though:
Edited by Funk on Thursday 22 October 20:04
I've not contributed much to this thread since I joined up at the start of the year. When my weight was at its peak I felt tight chested and struggled with breathing when lying on my back. I gradually burst out of many decent shirts and trousers which couldn't take the strain and looked like a bag of s
t in general. Hitting a BMI of over 30 meant I was officially obese, along with greater susceptability to Covid, which was a bit of a wake up call too.I started a half arsed diet in May and lost a little weight but nothing serious. In late July I started to diet properly and exercise a fair amount - I've averaged 90+ miles per week since I start I started up in July and going from strength to strength. So much so that I've paid for an entry to another Ironman in 2021, my first since 2016 ever since I did the last one, lost motivation and never did a bit of exercise since until now. Starting from scratch was properly hard but I'm already putting out pretty respectable power to weight wattages etc and 50 mile weekend rides at 17mph now feel pretty easy.
I'm not super strict in terms of diet. A takeaway once or so a week, a few bottles of larget etc and the weight's still coming off. I've been in defecit between 500 and 1200 calories a day when the exercise kicked in. It's probably a bit much and I've run out of energy and power when on a faster paced hour plus ride. I'm now trying to reduce the defecit as I feel noticably better when the gap's much smaller.
Anyhow, according to my Garmin scales I'm down from 15st 8lb to 12st 13lb. I reckon I'll see the year out at 12 st. I'm 6ft so 12st is fairly lean. I was at 11st 5lb when at my peak in summer 2016.
Good luck everyone.
thenortherner said:
I've not contributed much to this thread since I joined up at the start of the year. When my weight was at its peak I felt tight chested and struggled with breathing when lying on my back. I gradually burst out of many decent shirts and trousers which couldn't take the strain and looked like a bag of s
t in general. Hitting a BMI of over 30 meant I was officially obese, along with greater susceptability to Covid, which was a bit of a wake up call too.I started a half arsed diet in May and lost a little weight but nothing serious. In late July I started to diet properly and exercise a fair amount - I've averaged 90+ miles per week since I start I started up in July and going from strength to strength. So much so that I've paid for an entry to another Ironman in 2021, my first since 2016 ever since I did the last one, lost motivation and never did a bit of exercise since until now. Starting from scratch was properly hard but I'm already putting out pretty respectable power to weight wattages etc and 50 mile weekend rides at 17mph now feel pretty easy.
I'm not super strict in terms of diet. A takeaway once or so a week, a few bottles of larget etc and the weight's still coming off. I've been in defecit between 500 and 1200 calories a day when the exercise kicked in. It's probably a bit much and I've run out of energy and power when on a faster paced hour plus ride. I'm now trying to reduce the defecit as I feel noticably better when the gap's much smaller.
Anyhow, according to my Garmin scales I'm down from 15st 8lb to 12st 13lb. I reckon I'll see the year out at 12 st. I'm 6ft so 12st is fairly lean. I was at 11st 5lb when at my peak in summer 2016.
Good luck everyone.
kiethton said:
Back into the fold after the Mrs signed us both up for Slimming World and we had our first session yesterday....
Was last in here ahead of my wedding and lost ~15kg....I've since put it all back on. Starting weight of 128kg...Slimming world target of 105kg's...lets see how things go!
First week down and first weigh in this evening, -4.5lb or 2kg...21kg to go until targetWas last in here ahead of my wedding and lost ~15kg....I've since put it all back on. Starting weight of 128kg...Slimming world target of 105kg's...lets see how things go!
Only issue is a weekend away with the boys...it could get messy!
jdw100 said:
Jordan210 said:
I appear to be stuck on a plateau for the last 3-4 weeks.
I just cant shift the last few pounds I need to hit my goal. Im eating the same calories I have been when I was losing weight and same amount of exercise.
But it just doesn't want to come off
Exercise harder. I just cant shift the last few pounds I need to hit my goal. Im eating the same calories I have been when I was losing weight and same amount of exercise.
But it just doesn't want to come off
If anyone's interested, here's my current 7-day routine:
| Day One - Compound | Sets | Reps |
| Squats | 5 | 5 |
| Front Squats | 5 | 8 |
| Good Mornings | 3 | 8 |
| Bulgarian Split Squats | 3 | 8 |
| Day Two - Arm Assistor if doing cardio | Sets | Reps |
| Tricep Bar Pulldowns | EDT - 10 min | 10 |
| Bicep Bar Curls | EDT - 10 min | 10 |
or:
| Day Two - Arm Assistor no cardio, escalating weights | Sets | Reps |
| Tricep Extensions | 1 | 12/10/8/6 |
| Hammer Curls | 1 | 12/10/8/6 |
| Reverse Pulldowns | 1 | 12/10/8/6 |
| Preacher Curls | 1 | 12/10/8/6 |
| Day Three - Compound | Sets | Reps |
| Shoulder Press | 5 | 5 |
| Push Press | 5 | 8 |
| Dumbbell Press | 3 | 8 |
| Lateral Raises | 3 | 8 |
| Day Four - Core | Sets | Reps |
| Leg Raises | 2 | 12 |
| Weighted Side Bends | 1 | 12 |
| Nautilus Crunches | 2 | 12 |
| Plank | 1 | - |
| Knee Bench Raises | 2 | 12 |
| Back Hypertension (Weighted) | 2 | 12 |
| Day Five - Compound | Sets | Reps |
| Deadlift | 5 | 5 |
| Romanian Deadlift | 5 | 8 |
| Bent-Over Row | 3 | 8 |
| Sumo Deadlift | 3 | 8 |
| Day Six - Shoulder Assistor if doing cardio | Sets | Reps |
| Front Raise | 3 | 12, then to failure |
| Upward Row | 3 | 12 then to failure |
| Rear Delt Fly | 3 | 12 then to faliure |
or
| Day Six - Shoulder Assistor no cardio | Sets | Reps |
| Front Raise | 10 | 10 |
| Upward Row | 10 | 10 |
| Rear Delt Fly | 10 | 10 |
| Day Seven - Compound | Sets | Reps |
| Bench Press | 5 | 5 |
| Incline Dumbbell Press | 5 | 8 |
| Assisted Tricep Dips | 3 | 8 |
| Pec Deck Fly | 3 | 8 |
Obviously the weights should progress upward but we'll change the programme after 8 weeks to keep it fresh. I'm impressed with what the PT's put together as it should provide a pretty complete workout but avoids putting compound days next to each other and rotates the groups of muscles exercised. He's also taken into account my desire to try and mitigate the loose skin on my upper arms, hence the dedicated shoulder and arm workouts mixed in with cardio days.
I'm doing rowing, cycling and elliptical for warm-up/cool-down and general cardio still as well as the weightlifting.
Edited by Funk on Friday 23 October 11:32
My nutritionist gave me the following advice:
- Add 200g or Brown RIce or 250g of Sweet Potatoes to 1 meal every 72 hours... do this for 2 weeks.
Essentially, your metabolic rate has slowed to be in line with your calorie intake and exercise rate. Essentially it 'got used' to what you are putting in and taking out so your loss plateaus.
You need to wake this back up again, buy tricking your body into thinking it is going back to a higher calorie intake and needing to burn at a higher rate. A lot of top-end atheles do this with a 'cheat day' where they go crazy on the calories. I wanted to avoid this so I didn't slip back into bad habits and choosing foods I have now gotten used to not having any more.
If you simply up the exercise you end up with a zero-sum game and you end up not ever being able to do enough to bring it back to the higher burn rate.
TL:DR - Have a highly controlled cheat day(s)!
- Add 200g or Brown RIce or 250g of Sweet Potatoes to 1 meal every 72 hours... do this for 2 weeks.
Essentially, your metabolic rate has slowed to be in line with your calorie intake and exercise rate. Essentially it 'got used' to what you are putting in and taking out so your loss plateaus.
You need to wake this back up again, buy tricking your body into thinking it is going back to a higher calorie intake and needing to burn at a higher rate. A lot of top-end atheles do this with a 'cheat day' where they go crazy on the calories. I wanted to avoid this so I didn't slip back into bad habits and choosing foods I have now gotten used to not having any more.
If you simply up the exercise you end up with a zero-sum game and you end up not ever being able to do enough to bring it back to the higher burn rate.
TL:DR - Have a highly controlled cheat day(s)!
I've just seen this thread.
The Mrs took unwell at the end of February, turned out her blood pressure was over 200!
She was put on pills, but neither of us like taking meds, and we sat down, agreed we had both become fat b'astards, and we would do something about it.
We have used the 'Fast 800' diet as our rough guide, tweaking it to suit as we are both vegetarian.
We also only eat between 12 noon and 6pm, this kicked up our weight loss once we started doing this.
We are lucky enough to have our own ducks and hens
Instead of shop bought ready meals we batch cook and freeze our own versions, doing stuff like making pasta sheet replacements from Butternut Squash and Sweet potato, and spaghetti substitute from spiralised courgettes.
We invested in attachments for our Kitchen Aid mixer to do this, and they have probably paid for themselves already.
We are eating much less, but higher quality, food, things like grass fed butter and organic milk from our local farmer, growing more veg ourselves, that sort of thing.
The Covid situation spurred us on too, with an apparent link to high BMI to severity and fatality.
I started at 119.6kg, and am currently at 89.1kg, the Mrs started at 94kg and is currently 73.5kg.
We don't have target weights, as we are just going to keeping our portion sizes under control.
Our main challenge is keeping it going over Winter, but we both feel great compared with pre diet, when I carry a 20kg bag of hen food and then realise tgat, plus another 50% was what I was lugging about, it acts as a great reminder.
That, and being back in 32 waist trousers for the first time in my 20's, I'm 61 now, is motivational.
Bad eating habits are easy to slip into, but good ones can be found.
Good luck everyone!
The Mrs took unwell at the end of February, turned out her blood pressure was over 200!
She was put on pills, but neither of us like taking meds, and we sat down, agreed we had both become fat b'astards, and we would do something about it.
We have used the 'Fast 800' diet as our rough guide, tweaking it to suit as we are both vegetarian.
We also only eat between 12 noon and 6pm, this kicked up our weight loss once we started doing this.
We are lucky enough to have our own ducks and hens
Instead of shop bought ready meals we batch cook and freeze our own versions, doing stuff like making pasta sheet replacements from Butternut Squash and Sweet potato, and spaghetti substitute from spiralised courgettes.
We invested in attachments for our Kitchen Aid mixer to do this, and they have probably paid for themselves already.
We are eating much less, but higher quality, food, things like grass fed butter and organic milk from our local farmer, growing more veg ourselves, that sort of thing.
The Covid situation spurred us on too, with an apparent link to high BMI to severity and fatality.
I started at 119.6kg, and am currently at 89.1kg, the Mrs started at 94kg and is currently 73.5kg.
We don't have target weights, as we are just going to keeping our portion sizes under control.
Our main challenge is keeping it going over Winter, but we both feel great compared with pre diet, when I carry a 20kg bag of hen food and then realise tgat, plus another 50% was what I was lugging about, it acts as a great reminder.
That, and being back in 32 waist trousers for the first time in my 20's, I'm 61 now, is motivational.
Bad eating habits are easy to slip into, but good ones can be found.
Good luck everyone!
munroman said:
I've just seen this thread.
The Mrs took unwell at the end of February, turned out her blood pressure was over 200!
She was put on pills, but neither of us like taking meds, and we sat down, agreed we had both become fat b'astards, and we would do something about it.
We have used the 'Fast 800' diet as our rough guide, tweaking it to suit as we are both vegetarian.
We also only eat between 12 noon and 6pm, this kicked up our weight loss once we started doing this.
We are lucky enough to have our own ducks and hens
Instead of shop bought ready meals we batch cook and freeze our own versions, doing stuff like making pasta sheet replacements from Butternut Squash and Sweet potato, and spaghetti substitute from spiralised courgettes.
We invested in attachments for our Kitchen Aid mixer to do this, and they have probably paid for themselves already.
We are eating much less, but higher quality, food, things like grass fed butter and organic milk from our local farmer, growing more veg ourselves, that sort of thing.
The Covid situation spurred us on too, with an apparent link to high BMI to severity and fatality.
I started at 119.6kg, and am currently at 89.1kg, the Mrs started at 94kg and is currently 73.5kg.
We don't have target weights, as we are just going to keeping our portion sizes under control.
Our main challenge is keeping it going over Winter, but we both feel great compared with pre diet, when I carry a 20kg bag of hen food and then realise that, plus another 50%, was what I was lugging about, it acts as a great reminder.
That, and being back in 32 waist trousers for the first time in my 20's, I'm 61 now, is motivational.
Bad eating habits are easy to slip into, but good ones can be found.
Good luck everyone!
The Mrs took unwell at the end of February, turned out her blood pressure was over 200!
She was put on pills, but neither of us like taking meds, and we sat down, agreed we had both become fat b'astards, and we would do something about it.
We have used the 'Fast 800' diet as our rough guide, tweaking it to suit as we are both vegetarian.
We also only eat between 12 noon and 6pm, this kicked up our weight loss once we started doing this.
We are lucky enough to have our own ducks and hens
Instead of shop bought ready meals we batch cook and freeze our own versions, doing stuff like making pasta sheet replacements from Butternut Squash and Sweet potato, and spaghetti substitute from spiralised courgettes.
We invested in attachments for our Kitchen Aid mixer to do this, and they have probably paid for themselves already.
We are eating much less, but higher quality, food, things like grass fed butter and organic milk from our local farmer, growing more veg ourselves, that sort of thing.
The Covid situation spurred us on too, with an apparent link to high BMI to severity and fatality.
I started at 119.6kg, and am currently at 89.1kg, the Mrs started at 94kg and is currently 73.5kg.
We don't have target weights, as we are just going to keeping our portion sizes under control.
Our main challenge is keeping it going over Winter, but we both feel great compared with pre diet, when I carry a 20kg bag of hen food and then realise that, plus another 50%, was what I was lugging about, it acts as a great reminder.
That, and being back in 32 waist trousers for the first time in my 20's, I'm 61 now, is motivational.
Bad eating habits are easy to slip into, but good ones can be found.
Good luck everyone!
Jordan210 said:
I appear to be stuck on a plateau for the last 3-4 weeks.
I just cant shift the last few pounds I need to hit my goal. Im eating the same calories I have been when I was losing weight and same amount of exercise.
But it just doesn't want to come off
As you lose weight your calorie requirement reduces...so either burn more or consume slightly less.I just cant shift the last few pounds I need to hit my goal. Im eating the same calories I have been when I was losing weight and same amount of exercise.
But it just doesn't want to come off
Seen it's gone a little quieter on here of late; understandable really as we're all back under the lockdown cosh. Frustrating for us all I'm sure.
I'd just gotten back into the groove with training at the gym and was seeing steady gains in endurance and strength. With it now closed, I've managed to source some dumbbells and a barbell (neither with any significant weight but better than nothing..). I did, stupidly, manage to tweak my back slightly on Weds doing my deadlifts on the final day they were open. A reminder that despite my brain thinking I'm still 25, I'm....very much not..!
It was a daft lapse of form on the penultimate rep of the final set of 5x5 and shows just how easily you can fk it up if you're not being careful.
I'm still not weighing at the moment, however I have had to go down another size to 42" jeans - that's now 14" off my waist since March '19.
My plan is to keep doing bodyweight exercises and high-rep stuff with the dumbbells and barbell as much as possible over the lockdown. I've also been for a couple of long walks along the coast over the last few days to get the cardio up a bit too - not perfect but better than nothing although I do find it a bit boring. Had a couple of days' blow-out food wise but plan to stick back to the regime that helped me lose weight through the original lockdown over the next 3-4 weeks too.
Hope everyone else is sticking with it and doing OK.
I'd just gotten back into the groove with training at the gym and was seeing steady gains in endurance and strength. With it now closed, I've managed to source some dumbbells and a barbell (neither with any significant weight but better than nothing..). I did, stupidly, manage to tweak my back slightly on Weds doing my deadlifts on the final day they were open. A reminder that despite my brain thinking I'm still 25, I'm....very much not..!
It was a daft lapse of form on the penultimate rep of the final set of 5x5 and shows just how easily you can fk it up if you're not being careful.I'm still not weighing at the moment, however I have had to go down another size to 42" jeans - that's now 14" off my waist since March '19.
My plan is to keep doing bodyweight exercises and high-rep stuff with the dumbbells and barbell as much as possible over the lockdown. I've also been for a couple of long walks along the coast over the last few days to get the cardio up a bit too - not perfect but better than nothing although I do find it a bit boring. Had a couple of days' blow-out food wise but plan to stick back to the regime that helped me lose weight through the original lockdown over the next 3-4 weeks too.
Hope everyone else is sticking with it and doing OK.
I think this time of the year doesn’t help matters. Dark when you wake up and dark long before you go to bed.
I’ve slacked off over the past month or so and as a result I’ve put some weight back on. It’s annoying just how difficult it is to get back into a routine once you are out of one. Forcing myself to get back on it from tomorrow!
I’ve slacked off over the past month or so and as a result I’ve put some weight back on. It’s annoying just how difficult it is to get back into a routine once you are out of one. Forcing myself to get back on it from tomorrow!
Not weighed in this weekend due to a major lapse coming after a huge increase in stress from the loss of MIL and dealing with the aftermath of it.
However it has resulted in both of us re-evaluating what we're doing to ourselves, and committing to more exercise and less alcohol, starting with our first 45minute walk in well over a year!!!
However it has resulted in both of us re-evaluating what we're doing to ourselves, and committing to more exercise and less alcohol, starting with our first 45minute walk in well over a year!!!
Honesty check-in from me this week. Despite some minor activity - walks during the day mainly - I've let things slip on the food side somewhat. Haven't picked up any weights at all since the start of the lockdown (although the first week I was still letting my back have a moment to recover which it now has so I can't really use that as an excuse now).
Need to remember that yesterday's lapse doesn't mean today has to as well. Am finding it tougher being under lockdown with dark mornings and evenings book-ending wet and rainy days. Can't wait to get back to the gym, have realised how important it is to me for mental well-being as much as physical.
I keep reminding myself that I'm not in any rush, there's not an event or some such that I need to be in shape for and we are in unusual circumstances. Only another fortnight to go then I can get back in the gym...
Need to remember that yesterday's lapse doesn't mean today has to as well. Am finding it tougher being under lockdown with dark mornings and evenings book-ending wet and rainy days. Can't wait to get back to the gym, have realised how important it is to me for mental well-being as much as physical.
I keep reminding myself that I'm not in any rush, there's not an event or some such that I need to be in shape for and we are in unusual circumstances. Only another fortnight to go then I can get back in the gym...
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