Sunday, February 7, 2021

Hit my goal weight! 137-115 lbs. Lost all the weight I gained during quarantine and more.

TL;DR Album to all pictures


DEMOGRAPHIC AND SUMMARY STATS

30 M 5'2" 115 lbs.

Started at 137 and finally got down to my goal weight of 115. Weight 114.6 this morning/one week later, so I'm pretty confident I'm truly at my goal weight.

Not sure where my body fat percentage is. Waist measurement says about 11%, but the 7 site calipers say 7.2% but I don't think that's right because I cut all the way down to 103lbs for wrestling when I was 18 and my body fat % was 8%. But then again, that was mostly water weight so who really knows.

Back in 2018, I dropped from 126 lbs to 115 lbs. Bulked up to 125 lbs. Stopped tracking for a year and eventually found myself at 130. Got down to 119 lbs before I had a kid and stopped working out for a while and found myself back at 130 lbs. Got down to 123 lbs in March and then the pandemic happened so I couldn't work out and ended up just sitting at home drinking Yoo-Hoo and eating Cereal all day.

So in September, I looked in the mirror and noticed I could see my gut bulging out through my shirt and decided enough was enough. I went to the gym near my house, signed up for a membership, and got back into the routine of things. At an average of 1.06 lbs/week, I eventually got to 115 lbs. I decided on this weight because this is where I was my senior year of high school. I was pretty fit, in wrestling, and consider this a good weight for my size. Sure enough, I feel way better, my pants once again require a belt, and I look good in the mirror. Now I can say I accomplished something during quarantine.


PICS

I am an idiot and forgot to take a starting picture at 136.6 lbs. Only comparison is a picture where I was at 125 lbs and the day I hit my goal weight. Crazy how much of a difference just 10 lbs of fat makes!

 

Before-ish and After comparison. Forgot to take a before picture

 

Chart of my progress! Only a couple days I wasn't able to weigh in, but nothing chart breaking. I love this chart because it shows how much your day-to-day goes up and down and why you should focus on your weekly averages, measurements, and progress photos. Those plateaus near the end were making me nervous, but I remembered to trust my calorie count and exercise. Sure enough, it caught up in a major way at the end!

 

Link to my TDEE Tracker. Fantastic spreadsheet all around. Not only does it show your weekly and monthly averages, but is great for finding your TDEE, tracking trends, and finding out when you can expect to hit your goal weight. I even added a sheet to chart your progress. Feel free to download and use for yourself!

 

BONUS! Me at 126 lbs January 2018. Before any kind of weight loss or exercise.


DIET

Diet was 1,200 calories/day (but it was probably closer to 1,500 due to me grazing on grapes throughout the week). M-F ate high protein ~110 grams. On weekends ate whatever as long as I stayed in my calorie count.

Men are generally discouraged from going below 1,500 calories, and I agree. The only reason I went with 1,200 is because I am in the bottom 1% in terms of height and, therefore, had a low enough TDEE that 1,200 would be just fine. Even at the end, losing 1 lb a week is 0.8% of my body weight which is well in range of healthy weight loss.

 

MY MONDAY-FRIDAY MEALS

 

Meal 1/Breakfast - 674 Calories / 21.6g Fat / 65.1g Carbs / 56.3g Protein

  • Denver Omlette ~ 327 calories / 21.1g Fat / 5.3g Carbs / 25.7 g Protein

  • Apple ~125 Calories / 0.4g Fat / 33.8g Carbs / 0.6 g Protein

  • 2 Oikos Greek Yogurts ~ 220 Calories / 0g Fat / 26g Carbs / 30 g Protein

Meal 2/Lunch - 563 Calories / 22.9g Fat / 36.6g Carbs / 53.6 g Protein

  • Quick Tuna Salsa Wrap ~ 361 Calories / 7.9g Fat / 26.4g Carbs / 46.6 g Protein

  • 2 Sticks of Celery ~ 12 Calories / 0.0g Fat / 0.2g Carbs / 0.0 g Protein

  • Peanut Butter ~ 190 Calories / 21.1g Fat / 5.3g Carbs / 25.7 g Protein

 

Total: 1237 Calories / 44g Fat / 101.7g Carbs / 110g Protein

 

These, of course, are estimates. Could be more or less as I traded out my original wraps for a low-carb wrap to save on calories. Tuna in water was traded out for buffalo flavored tuna to make it edible as I was gagging on the straight tuna for some reason. Might have raise the calories and lowered the protein just a bit, but I consider this a much, much better alternative. Peanut butter was switched to Honey flavored to make it smoother and tastier. Calories were about the same give or take 10.

Snacks For snacks, I usually just grazed on grapes. Didn't really track them but I usually went through a 3 pound bag a week. So about 130 calories/Day. Weekends I probably snacked on whatever was around so it's hard to tell. My weekend calorie count was definitely higher than what is shown on the graph. I know this is probably bad, but taking things a bit easier on the weekends really helps make the diet easier to stick to and since I was still losing weight at my target rate, I don't suspect I was over-indulging. If that strategy amounted to one or two extra weeks, so be it.


EXCERCISE

Worked out M-F using the PHAT (Power Hypertrophy Adaptive Training) program.

I'm lazy so I didn't change anything out with the exception of doing standing calf raises in place of Donkey Calf Raises because I, for the life of me, cannot figure out how to do Donkey Calf Raises with anything more than one plate. Or even how to do that excercise correctly.

I made sure to drag myself to the gym every day. Even if there were days where I had something to do in the afternoon, I still made sure to go if that meant I could only do just two excercises. Very rarely did I have to miss an entire day.

 

Monday - Upper Body Power

  • Bent over or Pendlay rows - 3 sets of 3-5 reps

  • Weighted Pull ups - 2 sets of 6-10 reps

  • Rack chins - 2 sets of 6-10 reps

  • Flat dumbbell presses - 3 sets of 3-5 reps

  • Weighted dips - 2 sets of 6-10 reps

  • Seated dumbbell shoulder presses - 3 sets of 6-10 reps

  • Cambered bar curls - 3 sets of 6-10 reps

  • Skull crushers - 3 sets of 6-10 reps

 

Tuesday - Lower Body Power

  • Squats - 3 sets of 3-5 reps

  • Hack Squats - 2 sets of 6-10 reps

  • Leg extensions - 2 sets of 6-10 reps

  • Stiff legged deadlifts - 3 sets of 5-8 reps

  • Glute ham raises or lying leg curls - 2 sets of 6-10 reps

  • Standing calf raise - 3 sets of 6-10 reps

  • Seated calf raise - 2 sets of 6-10 reps

 

Wednesday - Back & Shoulders Hypertrophy

  • Bent over or Pendlay rows - 6 sets of 3 reps with 65-70% of normal 3-5 rep max

  • Rack chins - 3 sets of 8-12 reps

  • Seated cable row - 3 sets of 8-12 reps

  • Dumbbell rows or shrugs bracing upper body against an incline bench - 2 sets of 12-15 reps

  • Close grip pulldowns - 2 sets of 15-20 reps

  • Seated dumbbell presses - 3 sets of 8-12 reps

  • Upright rows - 2 sets of 12-15 reps

  • Side lateral raises with dumbbells or cables - 3 sets of 12-20 reps

 

Thursday - Lower Body Hypertrophy

  • Squats - 6 sets of 3 reps with 65-70% of normal 3-5 rep max

  • Hack squats - 3 sets of 8-12 reps

  • Leg presses - 2 sets of 12-15 reps

  • Leg extensions - 3 sets of 15-20 reps

  • Romanian deadlifts - 3 sets of 8-12 reps

  • Lying leg curls - 2 sets of 12-15 reps

  • Seated leg curls - 2 sets of 15-20 reps

  • Donkey calf raises - 4 sets of 10-15 reps

  • Seated calf raises - 3 sets of 15-20 reps

 

Friday - Chest & Arms Hypertrophy

  • Flat dumbbell presses - 6 sets of 3 reps with 65-70% of normal 3-5 rep max

  • Incline dumbbell presses - 3 sets of 8-12 reps

  • Hammer strength chest press - 3 sets of 12-15 reps

  • Incline cable flyes - 2 sets of 15-20 reps

  • Cambered bar preacher curls - 3 sets of 8-12 reps

  • Dumbbell concentration curls - 2 sets of 12-15 reps

  • Spider curls bracing upper body against an incline bench - 2 sets of 15-20 reps

  • Seated tricep extension with cambered bar - 3 sets of 8-12 reps

  • Cable pressdowns with rope attachment - 2 sets of 12-15 reps

  • Cable kickbacks - 2 sets of 15-20 reps

 

Saturday & Sunday

  • REST [Normally, you would rest on Day 3 and 7, but I decided it was more convenient and I would be better able to stick to a M-F workout]

NEXT STEPS

Going to try and maintain for a few weeks and find what my TDEE is. Then slowly bulk up until I'm at a comfortable spot for the summer. Going to shoot for just 0.5lbs/week due to my size so I don't gain a lot of fat.


Any questions, feel free to ask! I love talking about this stuff.

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136lbs down and counting!

Hey first time poster here/recent joiner. Reviewing some of the community posts and felt like I should share some of my success in hopes of inspiring/motivating/assisting others in their weight loss journey.

About me: At 27yo, I was 6’4, 350lbs (08/2018). I was a pretty big mofo my entire life, former MLB/DT and rower in HS and college. As a registered nurse and at the time a new father, I knew from both a medical standpoint and my future parental duties, I had to make a change.

After hearing the constant you should lose weight from family/doctors... I did the WW, random diets, going to gym, etc and nada worked. Keto combined with IF (intermittent fasting) 100% changed my life.

Within just 8 months (08/2018 - 04/2019) I lost 130 lbs simply by just changing how/what/when I ate. As of today (02/2021) I have maintained my weight loss and currently weigh in at 214lbs. I can not stress enough how much of a new person I feel and look like. It’s honestly amazing and thankful everyday that it happened!

Here’s a pic of me from 12/11/20 ((https://ibb.co/7NSjqM8)

As one of my many tats say....”mind over matter”. So Remember whatever you put your mind to can and will be accomplished. Just have patience!

Feel free to ask me any questions. Love to help out.

6’4 SW 350lbs; CW 214lbs

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Question about the Weight loss journey

I have been using the Lose it! app for some time. Combined with a few others it has become an invaluable tool in my weight loss struggle. Now, my story is a long one that I will not bore you with. Suffice it to say that I had a series of strange cardiac events in October last year that lead to the discovery of heart disease, and my doctors all told me that I had a simple choice, change my lifestyle or die. Now, I know all doctors everywhere say that as a matter of course, but in my case it was literal.

Just for reference, I am male. 53 years old and 5'11". I have other issues that prevent me from doing core and upper bodywork. They are being addressed, but it will be a while.

I made some significant changes, including cold turkey quit smoking, and equally as tough I started to cut out bad carbs and unnecessary fats in my diet. I structured a diet that fit my tastes and tried to stay as healthy as possible. I started to exercise daily. Mostly walking at first, but I fixed my bike and started riding. As soon as I felt strong enough I started doing weekend hikes at a local preserve and running from time to time. It made a huge difference. When I recorded my first weight for this process I was just at 263. As of my weigh-in this morning I am 224.2.

I'm happy to go into specifics about my medical issues and how I reached this point if anyone is interested. Frankly, mine is a story of "if I can do it, you sure as hell can."

Overall, I am very happy with my success to this point, but there is something that concerns me. I'm hoping someone here can address this issue.

I have the app set to lose 2 lbs a week and have kept it there. I have Runkeeper set up to record all my exercise activity and Google fit monitoring my steps. I ride 20-60 miles a week and walk between 8-12 miles. I hike on Sundays, and that goes for 2.5- 6 miles depending on how I feel. So, my average day has an exercise calorie burn of between 300 and 900+ per day. I do not normally eat those calories back. I eat to my app budget and that's it. I do go over a few calories from time to time, but I allow my exercise totals to go into my deficit.

Is this healthy? Should I be eating those burned calories back? In the last 2 weeks I have lost nearly 8 pounds. This has me a bit concerned.

Should I slow down a bit?

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10 Tasty Game Day Recipes

Whether you’re just having some guests over for the night or having the gang over to watch the game on Sunday, these lip-smacking game day recipes are perfect for the occasion! They’re full of flavor, easy to make and packed with enough healthy ingredients to keep your weight loss progress on track. From loaded potato skins with melty cheese to zesty pico de gallo, you can make your favorite game day appetizers and enjoy them guilt-free. Not to mention, you’ll be the life of the party!

Bonus: We turned this recipe round-up into a FREE printable recipe book that you can download. Click here to check it out! >

1. Loaded Potato Skins >

Loaded Potato Skins Recipe

2. Cauliflower Buffalo Bites >

Cauliflower Buffalo Bites Recipe

3. Skinny Spinach Dip >

Skinny Spinach Dip Recipe

4. 5-Star Skinny Chicken Nuggets >

5-Star Skinny Chicken Nuggets Recipe

5. Not So Devilish Deviled Eggs >

Not So Devilish Deviled Eggs Recipe

6. Shrimp Spring Roll with Chili Soy Sauce >

Shrimp Spring Roll with Chili Soy Sauce Recipe

7. Roast Beef Bites >

Roast Beef Bites Recipe

8. Party-Perfect Pico de Gallo >

Party-Perfect Pico de Gallo Recipe

9. 5-Star Cucumber Dill Dip >

5-Star Cucumber Dill Dip Recipe

10. Easy, Cheesy Spinach Cups >

Easy, Cheesy Spinach Cups Recipe

Download our FREE printable Game Day recipe book for easy access to these recipes every football season. Click here to check it out and download! >

You CAN Watch Football and Still Lose Weight!

Read More

The post 10 Tasty Game Day Recipes appeared first on The Leaf.



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Wake Up Call

Hey r/loseit, I come to you a little heartbroken today. Today is my wake up call. My story: I have been categorized as overweight by my doctor, but I don’t look much too big for my size. I have always been pressured by a skinny, fit family to get in better shape, to eat better, to lose weight, and I have pushed back against the diet culture, of the mindset that it’s my body, I don’t need to fit anyone’s ideals of it.

Last night, my body was telling me something and when I investigated the area in the mirror, I saw a dark area. I did a quick google thinking it’s just cosmetic and saw it could (and most likely is) a symptom of pre-diabetes. I completely spiraled. I will be making an appointment with my doctor to confirm, but it being a Saturday night, there wasn’t much else to do.

Today I signed up for my first exercise since the lockdowns began, and re-downloaded a calorie tracker to my phone. I’ve got to start somewhere, even if this isn’t a sign of diabetes, enough is enough. I’ve been lurking on this sub for many years and I wanted to post here to commit myself to me and to you guys!! You are all so inspiring and it makes me believe that I can make a lifestyle out of weight loss instead of felling trapped and tricked into it.

Hope this isn’t against the rules to not post my current weight or any details of the rest of my journey. It’s only beginning!

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Feeling really disheartened.

I'm 6' female, so not small by any means and probably how I ended up at my heaviest without it causing too many issues.

I've been doing CICO and exercise since mid-November last year and so far have only lost a measly 7 lbs. In three months. How is this even possible??

I started off aiming for 1600-1800 calories a day but weight was coming off at a glacial pace so now I aim for 1400 calories a day which is well under my maintenance. But somehow I've not lost ...anything... In the last month? It's like every time I go to lose weight I get like 7 lbs off then it just stops??

I know 1400 is low but I don't struggle to meet this target and I have energy. I feel better than ever, in all honesty.

I used to be very active, I do judo, but that's stopped since covid and that's when my last 20 lbs went on and I decided enough was enough. But I'm really struggling with so little progress.

I've went from only being able to run for 10 minutes to running 2 5ks in the last week and going for a 16k walk, I know I'm doing actual exercise and not just kidding myself!!

I also suspect I have PCOS (other symptoms present) but my doctor won't test me unless I'm trying to get pregnant and struggling (I'm in the UK). She says the symptoms are best managed by keeping your weight in check. Which is great.

Any advice or reassurance appreciated. I feel like at the weight I'm at, I should have seen more progress by now then it starting to slow down. I would have thought 6 weeks for this amount of weight loss would be reasonable, not three months?

First time poster. I love reading this sub.

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(M29 6ft 2ins | CW: 184.4, SW: 192lbs, GW: 149) End of month one = -7.6lbs

Up/down vs goal

Current weight Milestone goal one
184.4lbs (-7.6lbs since start) 186.5 (31.01.2021)

I set myself a very modest goal and I exceeded it, which I'm happy with. Trying to keep this a sustainable mode of living, rather than just crash dieting. So, while it mightn't seem much against a target of nearly 40lbs, 7.6lbs feels good.

Current weight Milestone goal two
184.4lbs (-7.6lbs since start) 183 (28.02.2021)

It also means I'm on track to hit my second milestone goal. I'd need to lose 1.4lbs in the next 21 days to reach it. My eating and weight loss hasn't been consistent - though it's not involved significant binges - which feels great. I could do with adding more exercise in to help me along, though my biggest love is running long distance which I've been given mixed feedback about.

I'd love to hit my March goal one month early, but I don't want to hold myself to that and trigger feelings of guilt. I'll run another update through here at the beginning of next month. Wish me luck

Weight loss goal milestones (in lbs)

31.01.21 28.02.21 31.03.21 30.04.21 31.05.21 30.06.21
186.5 183 179.5 176 172.5 169
31.07.21 30.08.21 30.09.21 31.10.21 30.11.21 31.12.21
165.5 162 159.5 156 152.5 149

P.S. Sorry if this is low effort, this is more for me than it is for others.

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