*** Big Fat Weight Loss Thread ***

I haven't lost a jot since coming off keto nearly two weeks ago. This morning I was up nearly 1kg so I don't know what the heck is going on. Looking at my calories over the past week, I should have easily lost another 0.5kg so it's going in the wrong direction! And if you take the Garmin figures right at the end, that is nearly 10,000kcals difference.

Maybe I should try eating more? I don't want to put on any more weight though! I probably won't change anything for another couple of weeks just in case body is still sorting itself out.

rONL8PL.png
 
Last edited:
General rule of thumb is if you aren't dropping weight while keeping cals stable then the main factor is still cals and you actually need to lower not increase.

What activity modifier have you used to get your TDEE?
 
Syla5 said:
General rule of thumb is if you aren't dropping weight while keeping cals stable then the main factor is still cals and you actually need to lower not increase.

What activity modifier have you used to get your TDEE?
Click to expand...

Cripes, I already feel like I'm starving myself. :D

I picked Moderate - exercise 4 or 5 times per week as the activity. I go running for about 30 minutes 5 times per week. On the other two days, I just go for a walk and sit at the PC playing games. These are the two days I want to do strength training on but I just don't have the motivation to get going with it right now. :(
 
As an example i walk a min of 10k steps per day, and do 4 weight workouts per week roughly 1.5-2hrs per session and i only use a light modifier for my TDEE and it seems to be pretty spot on. Im on 1.7k to cut, 2.2kish to maintain.

You have tracked well, been consistent and so its on to the law of thermo dynamics, you need to put less in, not much more to it.
 
Syla5 said:
As an example i walk a min of 10k steps per day, and do 4 weight workouts per week roughly 1.5-2hrs per session and i only use a light modifier for my TDEE and it seems to be pretty spot on. Im on 1.7k to cut, 2.2kish to maintain.

You have tracked well, been consistent and so its on to the law of thermo dynamics, you need to put less in, not much more to it.
Click to expand...

Thanks for your help, I'll try knocking another couple of hundred off to take it down to 1800kcal daily. So what do you eat on a typical 1700kcal day then?
 
Last edited:
I have a few staples and dinner is flexible, my main aim is to make sure i hit enough protein, which for me is a minimum 140g per day.

Typical Day: Cals // Carbs /Fats / Proteins

Breakfast:
Protein Porridge: 398 // 45g / 7.4g / 38g
55g Oats
30g Whey Protein (strawberry flavour)
150ml Semi Skimmed milk
30g Mixed Berries

Lunch:
Chicken + Rice: 396 // 34g / 5g / 55g
200g Chicken Breast
40g Long Grain white rice
100g Veg

Dinner:

Quite flexible, Spagbol, Meatballs, Katsu Curry, Sausage Mash and Veg, Casserole, Full english, Fajitas, Chicken Tenders and Chips, Burgers and Chips, Fish potatoe and veg, etc

Usually ranges in the 650-750 Cals range with a macro breakdown range something like: 50-70g / 25-40g / 30-50g

Snacks / Top ups:
100-150g High protein yoghurts
10-25g Granola
30-60ml Semi Skimmed Milk in coffee/s
The occasional cookie/chocolate bar
 
ic1male said:
I haven't lost a jot since coming off keto nearly two weeks ago.
Click to expand...

Have you taken into account that you might be taking on water weight after coming off keto? So if the scale hasn't moved but you've got your water weight back, you could have in fact lost some fat over the last few weeks.
 
SixTwoSix said:
Have you taken into account that you might be taking on water weight after coming off keto? So if the scale hasn't moved but you've got your water weight back, you could have in fact lost some fat over the last few weeks.
Click to expand...

Hmm, possibly. I haven't really got a way of measuring body fat, the scales I use just pluck a number out of thin air I think. :D
 
So I feel a progress update post is finally due, im not quite at the end of the cut where i wanted to be before posting pics but im still stuck mentally with what / when to change strategy and shift in to bulk mode.

As i mentioned previously my initial goal was to get to a what i feel is a true base for my height/body structure, so I can then bulk and cut cycle and I won’t have to drop the same fat levels again.

For reference:
5’7”
Started at 12st 3.6lb / 77.8kg 20-25% bf

Target 10st 5lb / 65.8kg 10-15% bf
(so at least 10st 4lb to allow for rebound)

Current weight 10st 7lb / 66.7kg 10-15% bf

Pics as follows:

Starting out 11th December 2021:
Weight: 12st 3.6lb / 77.8kg
Front
Iwc5kWz.jpg


Side
8kxUgTC.jpg


Back
TCY7x0N.jpg


Same 3 poses under the same conditions 2nd June 2022:
10st 7lb / 66.7kg
Front
5dbio9h.jpg

Side
tRjHOXn.jpg

Back
TtEmiGY.jpg


Finally some vanity shots
5UxVxOq.jpg

sZwu446.jpg

CgaP82O.jpg
 
Decided it’s time I shifted a few pounds of weight. I’ve only really just started (last Tuesday was my first weigh in)

I’m about 5’8 and weighed in at dead on 80.0kg. I’ve been doing pretty much my own thing with regards to meals. Oh, and given up drinking booze for now.

Just weighed in this afternoon at 76.2kg. So I think it’s working! I’m pretty happy so far with the result. I’m thinking actually maybe I’ve cut my calories down a bit too much ?? Honestly though, I’m no hungrier which is great!
 
If you track your calories you will know what your eating so you have a level point for where you can go when things slow down later one. Although eating too little also isn’t good. You want to set yourself up with something sustainable, you might not start to feel any kind of diet fatigue for the first few weeks, once your body gets through it’s glycogen stores though things change.
 
Mobius 1 said:
I’m about 5’8 and weighed in at dead on 80.0kg. I’ve been doing pretty much my own thing with regards to meals. Oh, and given up drinking booze for now.

Just weighed in this afternoon at 76.2kg. So I think it’s working! I’m pretty happy so far with the result. I’m thinking actually maybe I’ve cut my calories down a bit too much ?? Honestly though, I’m no hungrier which is great!
Click to expand...
Are you tracking calories?

That's quite some weight loss but is likely changes in water retention if you've cleaned up your diet a bit, always drops fast for the first few weeks then levels off, you're in that lovely honeymoon period at the moment :)
 
Ah I see. Thank you for the input guys. I am indeed tracking my calories. I’m gonna keep at it, for now.

I’m pretty much eating..

2 x wheetabix for breakfast

A plain ham sandwich for lunch with English mustard (no butter). With an apple and banana.

And for tea I’m eating a chicken breast with boiled new potatoes.

It’s pretty boring eating, but I’m happy as long as my weight is dropping !
 
You'll be lucky to be ticking over 1000kcals a day by the looks of that. It'll work short term, but you've got nowhere to go once the weight loss stalls.
 
Yeah that calorie amount is very very low. As a reference I’ve done my weight loss on a 1700 calorie daily target.

Obviously depending on activity and other stats yours will be different but what your eating, without any measurements given, is not going to top out about 1.2k max! Which isn’t going to be sustainable. A big element of dieting is mental, and that kind of low intake is going to crush anyone mentally before too long.
 
You must log in or register to reply here.
Back
Top Bottom