*** Big Fat Weight Loss Thread ***

I've been weighing as soon as I get up before drinking or eating anything but I do move the scales after so that could be an issue. I'm not massively fussed in all honesty, it was more an experiment and like you say if it trends a certain way I guess the amount doesn't matter too much :D Next time I am near some other scales I will weigh myself and see how close I am to the figures.
 
Thanks.

I'm training 3 times a week - Monday, Wed and Friday

Monday Push day
Wednesday Leg day
Friday Pull day

Protein around 180g per day

Sat and Sun I eat and drink what I want, no tracking calories those days. Then weekdays, I track what I eat and I'm around 2300 calories per day.
Macro breakdown of 40% protein, 30% fats and 30% carbs
 
That's really well done, as it looks like you lost fat and also gained bulk, which seems quite tricky to do... well, maybe only because I've been too quick at it I guess. I dropped calories quite significantly when I lost weight and I lost a lot of 'bulk' (muscle) at the same time. I guess if you do it at a steadier pace, it's easier to 'convert' the mass?

Mind you, I have wondered about intentionally dropping some muscle off as it makes cycling so much easier. I've wondered about cancelling my gym membership, but I don't know I actually want to 'look' like a cycling :cry:
 
subbytna said:
Thanks.

I'm training 3 times a week - Monday, Wed and Friday

Monday Push day
Wednesday Leg day
Friday Pull day

Protein around 180g per day

Sat and Sun I eat and drink what I want, no tracking calories those days. Then weekdays, I track what I eat and I'm around 2300 calories per day.
Macro breakdown of 40% protein, 30% fats and 30% carbs
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Great job.

How long did it take?

I'm on a similar regime, although my calorie consumption is around 2000 a day, with a similar macro split to yours.

I also have cheat meal on Saturday evenings and more or less free reign on Sundays.

I do 5 days at the gym, 45-60 minutes. Again similar to you alternating between Pull, push and legs. I also walk 4.5km first thing every morning with my wife. Then 15 minutes core workout before I start work.
 
barmyllama said:
Great job.

How long did it take?

I'm on a similar regime, although my calorie consumption is around 2000 a day, with a similar macro split to yours.

I also have cheat meal on Saturday evenings and more or less free reign on Sundays.

I do 5 days at the gym, 45-60 minutes. Again similar to you alternating between Pull, push and legs. I also walk 4.5km first thing every morning with my wife. Then 15 minutes core workout before I start work.
Click to expand...

Fatty pic on left was Feb 2021 (a year ago almost to the day, as I started in the gym at the end of Feb last year)
Pic on the right was in Jan this year 11 months later.

I could have done it cleaner and quicker but as I said, I prefer weekends to eat what I want and drink what I want, without worrying about calories. I'm not saying I have a chinese every weekend or drink cans of booze as I dont, but I can have what I want and mentally I know it's not going to affect my progression, yets keeps me sane iif I DO want a kebab and a few beers at the weekend.

I don't do any cardio, all weight training as training the large muscle groups like glutes, quads, back etc, burns a good amount of calories.

My personal bests foir the 3 main lifts are

Squat - 170kg
Bench Press - 120kg
Deadlift - 240kg

I'm almost 46 too so not to bad for "an old guy" :D

End of March, 5 weeks away, I'm moving to a more strict cutting phase for 12 weeks that will take me up to 1st July. Then I'll have a decent shape for the summer. Trim away some more fat and show the results of the work.

Most important thing is I go to the gym so that I don't have to think, the group coach does all my workouts in Truecoach app. I just turn up and he puts me and the other lads, through the workout. I use it as a mental unwind 90mins.
 
subbytna said:
Fatty pic on left was Feb 2021 (a year ago almost to the day, as I started in the gym at the end of Feb last year)
Pic on the right was in Jan this year 11 months later.

I could have done it cleaner and quicker but as I said, I prefer weekends to eat what I want and drink what I want, without worrying about calories. I'm not saying I have a chinese every weekend or drink cans of booze as I dont, but I can have what I want and mentally I know it's not going to affect my progression, yets keeps me sane iif I DO want a kebab and a few beers at the weekend.

I don't do any cardio, all weight training as training the large muscle groups like glutes, quads, back etc, burns a good amount of calories.

My personal bests foir the 3 main lifts are

Squat - 170kg
Bench Press - 120kg
Deadlift - 240kg

I'm almost 46 too so not to bad for "an old guy" :D

End of March, 5 weeks away, I'm moving to a more strict cutting phase for 12 weeks that will take me up to 1st July. Then I'll have a decent shape for the summer. Trim away some more fat and show the results of the work.

Most important thing is I go to the gym so that I don't have to think, the group coach does all my workouts in Truecoach app. I just turn up and he puts me and the other lads, through the workout. I use it as a mental unwind 90mins.
Click to expand...
I'd say you look pretty much perfect.
 
Alice In Wonderland said:
I'd say you look pretty much perfect.
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I'm happy with the upper body, lower near the waist, is where I want to work on. You can't spot reduce certain areas for body fat so have to do an overall bodyfat reduction to get the waist area looking beter. Current bodyfat is 22 and I'd like to get it down to 16 or so.
 
subbytna said:
Current bodyfat is 22 and I'd like to get it down to 16 or so.
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Ooof, that's gonna be tough. I'm almost the same age as you (47 now) and my experience is it really slows down around the 20% point. I came down from 36% to 19% I think was the lowest. I put a bit back on, up to 24% and I'm finding it quite hard to come back down. I've lost 12 lbs since new year, but it's telling me I'm still around 22% right now :( Do you know what you were when you started? (The pic on the left?)
 
Seriously impressive in that time frame and genuinely makes me want to join a gym! I have a bit of a gym phobia though, daft but it's all the usual things people feel. I went a few years ago and just felt so out of place around the weights, Mentally I'm in a bit of a different place at present though so might be a better experience this time around if I decide to do so.
 
AndyCr15 said:
Ooof, that's gonna be tough. I'm almost the same age as you (47 now) and my experience is it really slows down around the 20% point. I came down from 36% to 19% I think was the lowest. I put a bit back on, up to 24% and I'm finding it quite hard to come back down. I've lost 12 lbs since new year, but it's telling me I'm still around 22% right now :( Do you know what you were when you started? (The pic on the left?)
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I think I was somewhere around 35-40 body fat in that pic. Brutal :(

16 is the target and I'll try and hit it before 1st July. If I don't I'll not be losing sleep. It's not for any competition or anything, just a hard target to hit but if I don't get it, I'll be between 16 and 20 all being well, which is fine too. Set the bar high and even if you miss, you'll be close enough to it :D
 
Bunko said:
Seriously impressive in that time frame and genuinely makes me want to join a gym! I have a bit of a gym phobia though, daft but it's all the usual things people feel. I went a few years ago and just felt so out of place around the weights, Mentally I'm in a bit of a different place at present though so might be a better experience this time around if I decide to do so.
Click to expand...

My gym is not the usual PureGym/GymCo etc...not like those commercial gyms.

I do a semi Private strength program with a gym group. There's only 4 people allowed per class (90 mins) the coach is an experienced gym owner and he does all our nutrition, exercise routines and setups for us. It's £200 a month so it's expensive but it's worth it as he pushes me to go beyond what mentally I think I can do. Good for boosting confidence when you get pushed outside your comfort zone and you find you are able to do it! They also do private events for the members like cooking schools where they bring in chefs to train you how to cook meals, subclub where you are semi submerged in a relaxation tank for 20 mins and someone is meditating so you get pulled along for the ride. Really great gym to be a part of.

I'd look for some personal training to get your knowledge up first before taking that knowledge and doing it yourself solo in the gym.

PT is about £25 an hour for a GOOD coach, but you'd only need 15-20 hours max before you'd be competant to know the techniques, good form and nutrition you'd need to do your own workouts. Leave your ego at the door and listen, learn and improve yourself and your confidence will soar.
 
subbytna said:
I'm happy with the upper body, lower near the waist, is where I want to work on. You can't spot reduce certain areas for body fat so have to do an overall bodyfat reduction to get the waist area looking beter. Current bodyfat is 22 and I'd like to get it down to 16 or so.
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Yeah it is annoying that you can't specifically lose fat in certain areas.

I honestly think you look great and don't need to lose anymore but I guess if you turn it into muscle and it makes you feel happy :)
 
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