Weight loss and weight management catch-all!

Shoulder’s been tight lately. It has been popping still but less. I’ve always had bad posture due to phone and video games. But I’m not letting it get me down. Weight had been 156 to 158. Not bad. I’ve finally added some belly work. I know diet will help me more but some light workout on the weekend is okay. I still will focus on the chest and shoulders too this week.

Also pulling exercises too. I can push easily but pulling (pull ups Australian and Military) are still fairly weak.

Check in time for me. Doing alright. Shoulder is still popping but less pain so I hope it’s getting better. Wrist pain is better so I’m happier about that.
I found out that I went down from 36 in waist to about 30 in waist; shopping for shorts. I rarely buy new clothes so that surprised me.

Workout wise. Pushups are not too hard right now. Doing a standard bar curl is harder for me. I feel like it’s related to my shoulder. Went down in weight to do a more clean curl instead.
Found out I like to attempt a front lever pull up. It is hard but it is fun to try with a band. Also hamstring stretches and for the inside of my thighs feels great.
Swimming laps: anything under 2 mins 30 secs feels great for me.

Researching about more what type of wey protein is better for me.

Weight 157 ish today.

Down 17 pounds since Dec 4 or so. I've been simply watching calories, but I also eliminated most explicit sugar (drinks, alcohol, candies, cakes, pies, etc.) and I've slightly increased amount of fiber and greens I eat. I've gotten used to around 3x 600 calorie meals (or less, with a sugar-free snack now and then) per day. It all seems to be working, slowly but surely, and I feel no desire to binge. I don't usually feel like I'm missing anything. Sometimes I go over my calorie goal, but that's okay; I'd have to do it like every day of the week for it to really mess me up.

All in all, for me, the discipline of tracking what I eat has done wonders. I've never been able to lose weight before.

Oh, and cceserano, I have an idea for you. Get maybe a 12lb or 15lb kettlebell or some other one-handed weight, and learn how to do Turkish get-ups, in sections. Do like 3 or 5 reps for each section, then proceed to the next in a continuous fashion. That will do full-body strength and endurance at the same time, and it works your balance too.

Starting Weight: 94kg (March 24, 2018)
Current Weight: 94kg (June 20, 2018)
Short Term Goal Weight: 93kg ( July 29, 2018)

Weightlifting Sessions Last Week: 1 (WO 6/10)
Weightlifting Goal Per Week: 2

Starting Weight: 94kg (March 24, 2018)
Current Weight: 93.4kg (June 28, 2018)
Short Term Goal Weight: 93kg ( July 29, 2018)

Weightlifting Sessions Last Week: 1 (WO 6/17)
Weightlifting Goal Per Week: 2

Starting Weight: 94kg (March 24, 2018)
Current Weight: 93.2kg (July 8, 2018)
Short Term Goal Weight: 93kg ( July 29, 2018)

Weightlifting Sessions Last Week: 0 (WO 7/1)
Weightlifting Goal Per Week: 2

Chronic health issues prevented me from lifting last week. Hopefully I can get back to it this week.

My check in. Weight had been bad mainly due to my wrist popped and taking it easy. If 159 which is higher than I would like. But not all bad news. Pull-ups went from 5 to 10 for some reason. I can do tucked Aus pull ups too now. 2 but it is a start. My back doesn’t look impressive but I’ve notice some more muscle back there.

Vacation week so I hope I can maintain a bit and bring some light dumbbells with me.

I'm still stuck on 175. I assume it's the alcohol I drink 1-2 nights a week with friends. Not sure I'm willing to give that up to lose 5 more pounds. Hmm...

Gotta say I need to check in here more often. Had a terrible winter, and ultimately I put 15lbs back on after taking 20lbs off last year. Trying to get back into my daily walks/runs and need to get back to the gym. So easy to let the dark and cold of winter suck the energy out.

Starting Weight: 94kg (March 24, 2018)
Current Weight: 94kg (July 23, 2018)
Short Term Goal Weight: 93kg ( July 29, 2018)
Long Term Goal Weight: 84kg

Weightlifting Sessions Last Week: 1 (WO 7/15)
Weightlifting Goal Per Week: 2

The scale said 92.6kg the morning after a BBQ & Beer Bender, so I’m guessing that was dehydration. A normal weigh in the next day gave me the usual 94.

Deadmonkeys, have you thought of journaling what you eat with an app like "My Fitness Pal"? I've been losing reliably just with the reminders on better eating, the mindfulness of logging what I eat, and of course the automatic calorie counting. It did wonders for me.

Edit - My starting weight was 238 pounds, on Dec 12 2017. Last weigh-in was a few days ago at 220.2 pounds. Almost at the 20 pound mark!

I'm using MyFitnesspal, but unlike the first time I did this (and lost 75 pounds), I'm working a busy job in a foreign country, and I'm terrible at tracking my intake.

My lowest point was 86kg sometime around 2014.

Still working on it though.

Well, good luck with it. I know how difficult it is to struggle against good food.

Check-in time
Hi. Sorry I haven't checked in a while.
Weight: 159 =( I know its been my fault I'm stuck at this weight. Wife bought snacks and sweets and I didn't say no. Going to go hard on saying no. Workout wise has been decent. Lower back has been tight and sleep has been sh*tty.
Goal 155
Going to do more weighted pull ups and focus on chest workouts.
JK.

I skipped the gym today. Just felt blah.

Can't make it a habit but wanted to put it out there. Trying to do at least 4 days a week and had a lunch appointment Monday and couldn't go. So now Saturday will be needed.

Got to keep motivated. Been at least 3 days a week since early January and can't stop now.

I haven’t exercised meaningfully in over 5 weeks. I’ve been struggling with debilitating knee pain. I don’t know what to do.

DSGamer wrote:

I haven’t exercised meaningfully in over 5 weeks. I’ve been struggling with debilitating knee pain. I don’t know what to do.

(I’ve been bad with advice lately so tons of grains of salt)
Have you seen a physical therapist or your primary doctor? They can get you a workout to help you with your knee.

Starting Weight: 94kg (March 24, 2018)
Current Weight: 93kg (July 30, 2018)

Short Term Goal Weight: 93kg ( July 29, 2018)
New Short Term Goal Weight: 92kg (Aug 26, 2018)
Long Term Goal Weight: 84kg

Weightlifting Sessions Last Week: 1 (WO 7/22)
Weightlifting Goal Per Week: 2

JohnKillo wrote:
DSGamer wrote:

I haven’t exercised meaningfully in over 5 weeks. I’ve been struggling with debilitating knee pain. I don’t know what to do.

(I’ve been bad with advice lately so tons of grains of salt)
Have you seen a physical therapist or your primary doctor? They can get you a workout to help you with your knee.

I’m seeing a PT right now and it’s not getting better.

Just this past week I hit my weight goal of 185, down from around 195 or so. Now to maintain this weight and establish good eating habits while not strictly cutting!

Feel free to add h0rnguy (with a zero) on My Fitness Pal. I actually really like that app's social integration as a source of inspiration.

DSGamer wrote:
JohnKillo wrote:
DSGamer wrote:

I haven’t exercised meaningfully in over 5 weeks. I’ve been struggling with debilitating knee pain. I don’t know what to do.

(I’ve been bad with advice lately so tons of grains of salt)
Have you seen a physical therapist or your primary doctor? They can get you a workout to help you with your knee.

I’m seeing a PT right now and it’s not getting better.

Have you tried the canabis oil? It is suppose to do great things with joint pain.
It may or may not work well for you. You rub it on your knee.

Anyone have a recommendation for a workout tracker on android. Looking for something basic that lets me track individual workouts by number of sets and reps and create workouts. That sort of thing.

I’m back on the weight loss train after coming down with a two week long illness. Quick question for MyFitnessPal users. How much of a deficit do you try to run? According to the app, I should be able to lose weight eating 2100 calories a day. However, progress feels super slow. Should I go as low as 1800 (or lower)? In other words, I’m not sure how accurate the app is at estimating necessary calories per day.

(Btw my height and weight are 6’3” and 275. I want to get below 250 if possible this year. In 2018 I just yo yoed losing same 10 lbs).

jdzappa wrote:

I’m back on the weight loss train after coming down with a two week long illness. Quick question for MyFitnessPal users. How much of a deficit do you try to run? According to the app, I should be able to lose weight eating 2100 calories a day. However, progress feels super slow. Should I go as low as 1800 (or lower)? In other words, I’m not sure how accurate the app is at estimating necessary calories per day.

(Btw my height and weight are 6’3” and 275. I want to get below 250 if possible this year. In 2018 I just yo yoed losing same 10 lbs).

PLugging those numbers into a Basic Metabolic Rate calculator (I picked an age of 40 for you), gives a BMR of 2460 calories (i.e. the calories you'll burn if you do nothing but sit in an armchair and stare into space all day).

General rule of thumb is 500 calories/day deficit leads to 1 lb/week weight loss (as a pound of fat contains 3500 calories).

So assuming you're doing more than sitting in an armchair every day, 2100 cal/day seems reasonable. When you say "progress is slow", what timescale are we talking? If it's days, stick with it for a full month before drawing conclusions. Progress won't be regular/linear, so it's the long term trend you're looking for in noisy data.

That said, try 1800cal/day. If that's sustainable, sustain it. If not, don't.

Went back to the gym for the first time in a while. Might need to knock some of the weights down but otherwise feeling good. Doing some upper body and lower body and completing with cardio. My lower back wasn't bugging me like it was when I tried to return to the gym in October and November. My sciatica hasn't 100% gone away but with enough exercise and weight loss I'm certain I can avoid needing surgery (which everyone tells me I don't want because you're never right again).

I've set myself a goal. Reach 270 lbs. by TooManyGames. The reward for reaching 270 lbs. period is a Philadelphia Eagles Jersey, a gift to myself. 240 lbs. means I'll buy myself a new Geeky Jersey, since my others will be quite large by then. We'll see if there are any new game consoles out by time I'm 210 lbs.

Not making drastic dietary changes. Trying to avoid red meat again, minimize carbs, but if I make it too drastic I'll just succumb to temptation and buy take-out again and next thing I know way too much of my paycheck will go to unhealthy food and over-eating. If I can actually eat my groceries, then I'll drastically reduce the intake of calories. So while there are plenty of foods I should probably avoid, I just want to reach a point where I'm eating like a normal human being.

On non-gym days, I will take at least one 45 minute walk outside or use my stationary bike pedals, depending on weather. I want cardio to be daily, preferably walking, but the bike pedals are a back-up.

That's my plan and I should be able to stick to it.

That sounds SMART! Good luck on the plan.

Stalled out on my current half-assed plan, so I started Noom. We'll see how it goes. I needed to change the way I think about weight loss and the associated habits and behaviors.

Robear wrote:

Stalled out on my current half-assed plan, so I started Noom. We'll see how it goes. I needed to change the way I think about weight loss and the associated habits and behaviors.

It’s a little pricey but I’ve had several friends have great luck with Noom. Let us know how it goes!

I'm shedding the weight gained from the holidays, but I still haven't been able to get under 195. I'd like to lose at least another 10-15 pounds, but I'm not sure how to make that happen. I could theoretically get even stricter with my diet, but I'm not confident I can keep that up for an extended period of time. I'm trying to do more exercise, but I don't think that will contribute much to weight gain, at least directly. I'm down from a high of 250, and when I decided to start losing weight I was at 240. So I've made some good progress, but I'm struggling with how to keep it going now.

Any ideas for where to go from here?

beanman101283 wrote:

I'm shedding the weight gained from the holidays, but I still haven't been able to get under 195. I'd like to lose at least another 10-15 pounds, but I'm not sure how to make that happen. I could theoretically get even stricter with my diet, but I'm not confident I can keep that up for an extended period of time. I'm trying to do more exercise, but I don't think that will contribute much to weight gain, at least directly. I'm down from a high of 250, and when I decided to start losing weight I was at 240. So I've made some good progress, but I'm struggling with how to keep it going now.

Any ideas for where to go from here?

If you've dropped from 240 to 195... you've already made fantastic progress. Congrats! You're probably right that exercise isn't going to meaningfully contribute to further weight loss, you should still do it, but if your focus is weight loss it's going to have to come through diet.

You say you're worried you can't stick to a 'stricter' diet... define stricter? What are you worried about having to cut out/change/etc... There's probably a way you can reduce your calories a bit further and still be pretty satisfied