RS weight-loss accountability thread? July 23 - Dec 23 is 5 months

[bcrdukes]

Originally Posted by red kryptonite

day 3. sugar withdraw headaches kicking in

Were you consuming high volumes of sugar before? I think cutting it out completely / cold turkey is a shock to the system. Try to introduce alternatives such as fruit (i.e. berries, apples, banana - not super ripe etc.)

You have to ensure that your diet and exercise regimen are sustainable for the long term, not just the summer, or for when you achieve your target.

[red kryptonite]

for the past year the sugar intake been pretty bad...
some sort of sugary coffee at starbucks at breakfast, a soda at lunch, mid day ice capp and a handful of gummy bears or m&ms after dinner.

no, im not going cold turkey. im still getting sugar from sauces and fruits.

[EvoFire]

^ Wow that's a lot of sugar. Probably easily 2-3x my current sugar intake.

[red kryptonite]

sugar is my kryptonite

[westopher]

I love sugar in so many forms. Carbs, alcohol, candy etc.
After some googling for comparison I'd say I'm low 20s for body fat %, so I think the goal is to get it to the mid teens.

[unit]

we eat a lot of fruit for sure.. i can smash like 1/4 of a watermelon in a sitting anytime. also when there are any other in season fruits that are good we eat a lot of them. otherwise we don't really buy sweets that much. we dont buy cakes, cookies, chocolates, any of that stuff, really ever.

[quasi]

Originally Posted by westopher

I'm 5'10, 175. Goal weight is 175, but I need to cut about 10-15# of fat from that and bring it back as muscle.
Cardio I'm pretty good. Need to figure out diet and core workouts mostly at this point.
Food wise I do pretty well. Tons of fresh veggies, but have to cut back on fried food and beer.
I'll see if I can get a body fat % as a baseline and go from there.

I'm in the same boat as you. I started out 245 about 2 years ago, I started walking and then jogging got all the way down to 163 in about a year but I lost so much muscle. The last year I've been working out 4-5 days a week, stopped jogging except for walking incline on the treadmill.

I've been a steady 175 for the last 7 months but still have a gut, I am turning 50 next year so I think unless I'm willing totally cut out sugar I'll probably never lose it. Sad as it is I'm probably in the best shape since my early 20's.

[bcrdukes]

I am genuinely curious on what warranted the fail against unit's post.

[quasi]

Originally Posted by bcrdukes

I am genuinely curious on what warranted the fail against unit's post.

That 100% was not on purpose, removed lol.

[bcrdukes]

Good guy quasi.

[Badhobz]

Failing him for failing units fail. Fail fail

[Liquid_o2]

Oatmeal for breakfast, a light lunch. Walked from Royal Oak Skytrain home with the kids. Really craving wine on the patio after dinner tonight - but going to skip it since I went out with friends last night for drinks.

[spoon.ek9]

I've spent a lot of time over the years figuring out how to lose body fat. Last year was my most successful. Mind you, most people cannot stomach the thought of going on a macro, let alone eating the same things every day for months on end. If y'all do want to go down that route, I'm happy to share what knowledge I have.

If you're looking for some simple tips to burn some calories, walking is the way. It's important to factor in sustainability of your workouts. Why walking? Quick recovery, can be done daily, and most importantly it won't spike your hunger. If you aren't an outdoorsy person I recommend getting a walking pad. Walk while you watch your shows, game on your phone, deathscroll on your tablet, etc. You can get in a lot of steps this way and can still enjoy the things you normally do while accomplishing your goal.

You can only go balls to the walls for so long until you get burnt out unless you're a total fucking gym rat who lives for that shit. I take it the vast majority of us are not lol. No matter what you choose to do, stay consistent. Keep it up and you will start to see results.

I will warn though, because this is objective reality, you won't see REAL results until you take responsibility for what goes in your mouth. If your goal is to simply look a bit better and feel better about yourself then just do some exercise and improve your diet. Otherwise you're gonna be looking at a macro if you're seriously aiming to hit 10-15% body fat.

[red kryptonite]

day 4, end of the week check in.
down 4lbs from doing a sugar cut and burning a few extra calories by taking the stairs and walking instead of driving to grab lunch.

[unit]

wat, 4lbs?? are you sure your pipboy is properly calibrated??

[68style]

Nothing too dramatic for me, I'm down from 183.4 to 182.2.

Highs: 2 sessions of floor hockey last night, basically 3 hours of running around
Lows: Friday night pot-luck that I ate way too much at

Hoping for much walking this week and I'm making all my meals, there are no snacks in the house.


Last Thursday I was going to Aria Automotive, but I was a bit early, so I drove into the automall to just look around a bit, laughed at an ugly Bronco Sport on Ford's lot that looked super dorky with vintage livery on it... thought about stopping in Hyundai to visit dark and bring him something tempting to see what would happen

[Acura604]

I hate being at this weight!!!!

goal: 160.

* why does my digital scale have me at 5lbs higher than my analog scale?


plan: workout with weights, 10K steps every 2nd day, eliminate beer, don't eat after 7pm, eat lots of protein, reduce krispy kreme, portion control, calorie deficit

[68style]

Nice weight

[unit]

rode my bike on thurs from brentwood, did a loop around stanley, had a few beers and a pizza at luppolo and rode back. i think roughly broke even on a 40km ride? friends were riding a bit fast for me so i was going a bit harder than normal, especially since they are on road bikes with carbon wheels and im on a gravel bike with 48mm tires lol. also just went for an hour walk yesterday at the park. should make that a more regular thing.

[underscore]

184.1 -> 182.3 today, probably mostly water since I spent 5 hours yesterday sweating my ass off doing an oil change on the Rav, getting control arms in the Grand Cherokee, and greasing the bearings/mounting new tires on the trailer. I've been keeping the snacks and treats down though. My one cheat past 9pm was a piece of cheese on Friday but I was working til 1am, which is probably worse for me than the cheese was lol.

[bcrdukes]

Acura604 - You want to hit 160? Keep swapping your wheels multiple times a day. You'll hit that in no time.

[Acura604]

Originally Posted by bcrdukes

Acura604 - You want to hit 160? Keep swapping your wheels multiple times a day. You'll hit that in no time.

yes..tire rotation coming this weekend!!!! damn things weigh a ton. i better be down a lb!!!!

[red kryptonite]

Originally Posted by unit

wat, 4lbs?? are you sure your pipboy is properly calibrated??

The first few lbs are usually pretty easy. Mostly water weight and the body adjusting to the calorie change.
No starbucks, ice Capp, soda, candy already puts me at a 800 calorie deficit.

[Badhobz]

I’m pretty sure I went from 248 to 258 on this cruise. They purposely don’t have a scale on this boat. But gauging from the amount of fat Americans that come into the elevator and set off the weight limit alarm…. I think I must have gained 10lb

I’m like one of the skinny-er dudes on this boat. The largest land whale I’ve seen on this cruise must have clocked in at over 500lb. He needed a wheel chair and extra wide seating

[68style]

How many thighs did you slap and ride the waves in on?