*** Big Fat Weight Loss Thread ***

I seem to have consolidated now around the 94-95kg point. Still on a very slight downward trend, but fairly stable.

I have found recently that i've been struggling to eat enough on some days when i've out running for >1hr. I might pick up something like Macadamia nuts. Something where they're sufficiently high in calories without being too delicious to the point i'll sit and eat a full bag in one go!

I've also been stocking up on various snack bars which have been on offer on HUKD recently (NAKD, Protein Snickers and PHD Smart Bars), however most of those are only 150kcal each and to eat enough to hit my calorie goals i'd be needing around 5 which i imagine is pretty damn unhealthy!

I think an order for Huel or something is probably needed. Just something i can grab at 9-10pm to fill that gap without making my wife jealous like @subbytna's protein frozen yoghurt would. The more i exercise the worse her diet seems to become. She can't do much activity due to chronic fatigue, but then if i go out and run for 6 hours and crave junk food she ends up having it with me but without the exercise to offset it!
 
I assume you're not really trying to lose more weight if you're actively eating back exercise calories though? On a non 'big' exercise day (so, maybe less than 1,000 burnt) I tend to try and stay on calorie target, maybe an extra 200 or 300, even when I feel hungry. On a big day (2,000+ cals burnt) I tend to let my stomach have more say in when I eat. Even then, it's usually only about 1,000 cals over target, so a nice deficit still (and target is a small deficit already).

This week has been odd for me. I've stayed at 215lbs for most of the week having binged quite badly at a party on Saturday, had a real tough indoor cycle session last night and this morning I've finally dropped 3lbs! I'm sure a little of that will come back tomorrow as I hydrate more, mind you, I was... err... at my lightest when I weighed this morning, when I couldn't make myself my lightest other mornings. :cry: That makes it just over a stone lost since New Year.

Mallorca cycling in 3 weeks now, well on track for under 210 lbs by then. Then targeting the Alps in late June. I don't know when it will plateau though...? I think I probably wouldn't want to go any lower than 202lbs (14½ stone) but I don't know I can get that low anyway!
 
No, it seems to be happening anyway just due to the volume of running i'm doing. I would like to lose a little more, but with it only being a week until the big run, i'm making a big effort to eat everything back just to ensure any energy stores are full given i'll be running for ~15 hours and need everything i can get :p

I think the main interest will be when i get back home and what my routine settles into. I don't "feel" like i've been overdoing it, but i also know that my wife has been more understanding of me leaving her and being out for 8hours on a weekend for a big run as she knows it's in training for next week, and i imagine her patience will reduce once that's out of the way.

Having now bought some weights at home, i'm also hopeful of being able to do more weight sessions. That should help me stop looking too thin if i lose additional weight. The big plan for Sunday is to tidy up the shed and make more room for things though as it's all a bit tight in there currently.
 
Martynt74 said:
I seem to have consolidated now around the 94-95kg point. Still on a very slight downward trend, but fairly stable.

I have found recently that i've been struggling to eat enough on some days when i've out running for >1hr. I might pick up something like Macadamia nuts. Something where they're sufficiently high in calories without being too delicious to the point i'll sit and eat a full bag in one go!

I've also been stocking up on various snack bars which have been on offer on HUKD recently (NAKD, Protein Snickers and PHD Smart Bars), however most of those are only 150kcal each and to eat enough to hit my calorie goals i'd be needing around 5 which i imagine is pretty damn unhealthy!

I think an order for Huel or something is probably needed. Just something i can grab at 9-10pm to fill that gap without making my wife jealous like @subbytna's protein frozen yoghurt would. The more i exercise the worse her diet seems to become. She can't do much activity due to chronic fatigue, but then if i go out and run for 6 hours and crave junk food she ends up having it with me but without the exercise to offset it!
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You're body needs to recover, before you go again, presuming you want to lost more weight?

I'd suggest you bring your calories up 100-200 per day for a week, to let your body get used to them and then go again with a reduction in calories and add in some HIIT routines a couple of times a week. 30mins HIIT will keep burning calories long after you finish doing it.

Also consider doing compound weight exercises that will actiuvate multiple muscle groups. This will burn more calories than isolation exercises and keep muscle mass in tact better during a calorie defecit.
 
Martynt74 said:
No, it seems to be happening anyway just due to the volume of running i'm doing. I would like to lose a little more, but with it only being a week until the big run, i'm making a big effort to eat everything back just to ensure any energy stores are full given i'll be running for ~15 hours and need everything i can get :p

I think the main interest will be when i get back home and what my routine settles into. I don't "feel" like i've been overdoing it, but i also know that my wife has been more understanding of me leaving her and being out for 8hours on a weekend for a big run as she knows it's in training for next week, and i imagine her patience will reduce once that's out of the way.

Having now bought some weights at home, i'm also hopeful of being able to do more weight sessions. That should help me stop looking too thin if i lose additional weight. The big plan for Sunday is to tidy up the shed and make more room for things though as it's all a bit tight in there currently.
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Sorry didn't read your next post. Didn't realise it was running you were doing. If you're doing 15h hour run soon, get that pasta down the hatch and store those carbs :D


Do what I did, use the weight as a basis for strength and convert it to muscle mass. If you're thin to start with and looking to lean bulk, it'll be hard. You'll also not have weight behind you to lift decent amounts of weights.
 
subbytna said:
Sorry didn't read your next post. Didn't realise it was running you were doing. If you're doing 15h hour run soon, get that pasta down the hatch and store those carbs :D


Do what I did, use the weight as a basis for strength and convert it to muscle mass. If you're thin to start with and looking to lean bulk, it'll be hard. You'll also not have weight behind you to lift decent amounts of weights.
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Oh i wouldn't say i'm thin, just that as i've lost weight it's easy to "look" thin when compared to how i was. I'm still ~95kg and 6'3. However i am conscious that due to height it's easy for me to look thin because the fat gets hidden away easy enough and so trying to add some bulk/strength would offset that.

My main goals are generally to increase leg strength. I can pretty much bench the same as i squat (50-60kg) and beyond that i find my form goes out the window and my knees buckle in. Building up that strength will then have a good knock on effect for running is my hope.

Updated pic below (Hidden in Spoilers to save everyones eyes!)

k5M0fcs.png
 
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Things have picked up the pace for me over the last few weeks, I've broken the 240lb barrier and currently not too far off 235lb.
More importantly my cardio fitness and strength are still both improving, cardio massively which is nice.
 
Martynt74 said:
I would like to lose a little more, but with it only being a week until the big run, i'm making a big effort to eat everything back just to ensure any energy stores are full
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Ahh, I see. Yeah, kind of the plan I have for my cycling weekend coming up in 3 weeks. I don't think it's as extreme as your run, but I'm conscious I might have to go at a higher pace than I'm used to and it's also 5 straight days (3 big days and 2 small) of possibly higher intensity, so with a week to go I was planning to up my calories (and probably lessen the riding) to try and be ready for the trip.
 
Martynt74 said:
Oh i wouldn't say i'm thin, just that as i've lost weight it's easy to "look" thin when compared to how i was. I'm still ~95kg and 6'3. However i am conscious that due to height it's easy for me to look thin because the fat gets hidden away easy enough and so trying to add some bulk/strength would offset that.

My main goals are generally to increase leg strength. I can pretty much bench the same as i squat (50-60kg) and beyond that i find my form goes out the window and my knees buckle in. Building up that strength will then have a good knock on effect for running is my hope.

Updated pic below (Hidden in Spoilers to save everyones eyes!)

k5M0fcs.png
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You should be squatting 90kg+ with that strength you have. Mentally it took me a year to be "happy" to squat 100kg. I kept warming up at 60kg and when I got to 100kg working weight, I was tired. Mentally 100 is a barrier as it sounds a big number. It wasn't until my coach suggested I did 2 reps from 70kg, 80kg, 90kg then hit 100kg with legs warmed up and ready.

I did 127.5kg for 15 reps on Wednesday night. My PB for squat is 1 rep max of 170kg.

Make sure your legs are pointing slightly outwards so you dont bend the knees inwards during the lift. Head neutral so not looking up or down too much to topple you over. I'd love to hear you hitting 100kg by the summer
 
I think it's definitely possible. I also need to work on my ankle mobility as that's hindering my squats whereby i'm not getting enough movement in the left ankle and it causes a bit of a hip shift.

After your comments in the other thread i'm definitely going to make more effort at going heavy/less reps, vs my usual of just lying down and easily pushing out 8 reps at 40kg over and over.
 
I won't post progress pics as I'm not on a fat loss journey. But as I mentioned in the other thread I seem to have (I know I have) a type of body dismorphia issue, probably after years of weight training and playing rugby and being surrounded by men mountains. I'm just shy of 100kg and reasonably lean but struggling to focus on wanting to slim down.

Am I happy? Ish. I don't feel comfortable unless I'm looking "stocky" but you can't be stocky and lean, unless you're a freak or take special supplements.

Problem is it's harder to keep this tempo up as you get older. Most of it is mental issue but if anyone has any tips on overcoming it is be all ears.
 
Freefaller said:
I don't feel comfortable unless I'm looking "stocky" but you can't be stocky and lean
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It's interesting. I was always large, not necessarily 'fat'. I played American Football from 13 to 36ish, where having strength and some weight behind you was often of benefit, so I was lifting weights since 13. It's only recently when I had started to get, let's call it 'too big' so I started cycling and watching what I ate. When the weight started coming off so easily, I was overjoyed. Then I realised how different my body looked. For example, my shoulders in the bathroom mirror, looked like they'd just vanished! It wasn't just fat I was losing, it was muscle mass. I was a little uncomfortable with this at first. Like part of my identity was being that 'big guy'. Well, now my identity has changed I guess. I still don't see myself as a 'cyclist' but I'm at piece with dropping weight, even to the point I wondered about closing my gym membership as I don't 'need' upper body strength as much these days. In fact, it just slows me down up the hills :cry: I do struggle to let go though and I'm kind of in this limbo, not a 'big guy' but also not a 'cyclist'...
 
Yeah seems you're managing that transition well though but it is a hit isn't it? Do you feel bette for it?

I think I'd rather be a little padded than look like Ryan Reynolds in blade 3 for example.

I guess I want my cake and eat it! Literally!
 
Yeah, definitely feel better for it. Just walking up a flight of stairs could be quite hard at my previous size, now slimmed down and much fitter, it's a better way to be for sure. I have a bad back and bad knees, both of which give me less problems at the lighter weight.
 
Freefaller said:
Yeah seems you're managing that transition well though but it is a hit isn't it? Do you feel bette for it?

I think I'd rather be a little padded than look like Ryan Reynolds in blade 3 for example.

I guess I want my cake and eat it! Literally!
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I think you being a little padded is better for us females because otherwise you're just uncomfortable to lie on!! :p
 
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