*** Big Fat Weight Loss Thread ***

AndyCr15 said:
Yes, exactly, which is why I said I assumed you weren't just looking to lose weight :)
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No i very much am looking to lose weight, specifcally fat! This time around I really want to hit a base point I am happy with before reversing things and going to regular maintenance levels and then increase slightly to gain weight.

Ultimately i will then go in to cycles of bulking and cutting, but as of now for example I know i started out with easily 25lb of fat to lose, when i do hit base 145lb I will have room to bulk for 4 months, maybe increase roughly 5-6lb and then know ive only got to lose 2-3lb again to get rid of excess fat gained while on the bulk. These shorter cuts, at what should be higher BMR, will then be far easier to manage. Something I never did before, was get to that true baseline.
 
Maybe I should have put the 'just' in bold and italics? :)

I think you guys that lose weight and maintain muscle do a great job. It wasn't something I thought much about when I started and by the time I realised what was happening, it was too late really. In the end, I just accepted that losing weight in a dramatic way like I was, I was changing body type and it was a new me :)
 
I think the start point also impacts the journey. Most would look at me and say i dont need a diet, however take the clothes off, look at the scales and measurements and its clear I do. My scale of fat loss is less then most for, although it still doesnt feel/seem easy!

I think a couple of planned refeeds are going to happen for a bit of a boost this weekend. Ill just hit maintenance for 2 days and go from there. Tempted to even drop cals more next week onwards but add in regular refeed days so that my deficit remains the same on average, i just get that reintroduction of muscle glycogen, rather than being depleted more often then not.

Something ive just come across is that kg weight x 10 is about the expected amount of carbs in grams needed to refill muscle glycogen, so for me that's going to look something like 700g of carbs spread over 48 hours. Seeing as im on 160g roughly per day, this means 380 extra g carbs which in its self is 1520cals extra. So if i eat at maintenance for 2 days thats going to do 2/3rds of the job at least :D
 
Syla5 said:
Something ive just come across is that kg weight x 10 is about the expected amount of carbs in grams needed to refill muscle glycogen, so for me that's going to look something like 700g of carbs spread over 48 hours.
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Wow, that seems a lot?! What does this do exactly, or more importantly, when is this for? For me it would be around 900g of carbs! Are you saying this is over a two day period? My average at the moment is about 350g a day. Also, is this on the theoretical instance that your entire body needs a refill?

I've definitely had days where I've felt I just don't have fuel in the tank. With a big cycle trip coming, I want to make sure I start fully fuelled :)
 
This replenishes muscle glycogen stores over a 48 hour period. This also isnt a total amount of additional carbs, this is total amount. So using your numbers as an example you would already be taking in 700g, so your top up would only be 200g extra, and thus 100g per day.

For me though my daily carbs is around 160g right now so to replenish i need a lot more on top.

Something that I really find annoying is that my BMR is low, and my maintenance level of cals is low.

Like i mentioned in my first post my BMR is 1650 and my current maintenance is supposed to be 2250-2350. this means to hit a 400 cal deficit (prefer to be at 500 but as you can see this leaves me almost nothing above BMR) this sees me currently sat at 1850 cals.

This balances out to around 170g Protein / 60g Fat / 160g Carbs. Technically i could drop protein by 10-20g per day and add it to carbs but that still leaves me at max 180g carbs per day. So my refill is effectively doubling my carbs for 2 days just to fill up.
 
Well eating at maintenance was harder then i expected yesterday! need to plan a little better to fill out the day with just extra carbs lol, i dont need more protein and happy to keep fats as they are.
 
Things are going well for me, I've actually added couple hundred cals to my target now (now just over 2,400). Started the year 227.2 lbs, weighed in at 210.7 this morning. (103.1kg to 95.6kg)
 
Six months progress.
260lbs on the left, 237lbs today.

Decent fat loss but more importantly I feel so much fitter now, everything feels easier at this weight.

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Cheers both, 5 months until my wedding so still plenty of time to push some more improvements :D

Not sure why I started working in lbs for body weight, I don't use it for anything else :o
 
As an update for me. Tomorrow will be the first day on the scales since last Thursday as I’ve been away in Spain.

My garmin suggests I burnt 9000 calories during my run on Saturday although I spent much of the rest of the time drinking lots of booze although I don’t think I overate. So will be interesting to see where things land.
Today I’ve so far had McDonald’s, wine chocolate, sweets and crisps so an insanely unhealthy day!
 
9000 calories during a run sounds like an insanely optimistic Garmin to me!! i hope you didnt eat back all those cals! ( i would sooo love to eat 9k cals right about now :D )

Reminds me of this:

 
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Haha it probably was a little over but to be fair I covered 40ish miles, 11000ft ascent on tough rocky Mountains and it took me about 13 hours so it’s probably not that far off :p
 
I am hitting a big plateau and it's annoying me, hoping that if I write it down I can spot the issue.

May 2021 - 19st2
Today - 16st 5

Seems I've have been bouncing around there for about 8 weeks now, was steady loss until then now it's either down to 16st2.4 or settled around 16st5. I've not lost any strength in the gym which is good but I'd like to be around 14.5/15 stone as a maintained weight.

I've changed from bro split at the gym with 18/6 fasting (gym at 6am, first meal at 1pm) but I'm in dire need of food by that point, was good to start with but then I liked having a recovery shake post workout so I'm now doing a PPL with no fasting. I'm no great with food and have MFP set to 2lb deficit so I get around 1820cals per day.

Might shock my system by doing PPL with an 18/6 fast for a couple of weeks, I don't lift heavy heavy like some of you chaps or generally go for 1PM training but I can see muscle mass which is nice and I can shift some good weight I think, I don't want to lose that but have this arbitrary 14.7st figure in my head so...

Yeah.
 
Josh said:
I am hitting a big plateau and it's annoying me, hoping that if I write it down I can spot the issue.

May 2021 - 19st2
Today - 16st 5

Seems I've have been bouncing around there for about 8 weeks now, was steady loss until then now it's either down to 16st2.4 or settled around 16st5. I've not lost any strength in the gym which is good but I'd like to be around 14.5/15 stone as a maintained weight.

I've changed from bro split at the gym with 18/6 fasting (gym at 6am, first meal at 1pm) but I'm in dire need of food by that point, was good to start with but then I liked having a recovery shake post workout so I'm now doing a PPL with no fasting. I'm no great with food and have MFP set to 2lb deficit so I get around 1820cals per day.

Might shock my system by doing PPL with an 18/6 fast for a couple of weeks, I don't lift heavy heavy like some of you chaps or generally go for 1PM training but I can see muscle mass which is nice and I can shift some good weight I think, I don't want to lose that but have this arbitrary 14.7st figure in my head so...

Yeah.
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You've probably reached that natural point where you need to focus on your food a bit more to get it moving again. Also if you're not doing any then add in some light cardio just 10-15 minutes at the end of your sessions.
 
I'd probably also try and having a shock week of 7 days at 2500kcal and then drop again. Sounds like at the moment your body has just got used to functioning on 1800kcal.
 
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