My Weight Loss & Fitness Journey
Hey everyone,
I recently decided to focus on my health for the rest of 2020.
With 5 months left (August, September, October, November, December), I'll be getting a healthier diet, starting indoor workouts and getting back into boxing with outdoor workouts.
I shall use this forum to log my progress perhaps weekly or monthly as I go.
I have some scales on the way since my last ones ran out of battery so shall update with my current statistics when I get them.
For now, I'm 6'3", male, 30 years old. I've been very active in the past with Judo, Weightlifting, Rugby, Squash, Kickboxing, Boxing, Semi-Pro Tournament Paintball, Gym, etc...
However, I've been very inactive the last couple of years. And with lockdown, with comfort eating being my crutch, I've put weight on...
So my plan is to focus on healthy eating using a new diet. For the first week, I shall just use the new diet. Then the second week, I shall incorporate 3 x daily indoor workouts. Then the third week, I shall continue 3 x daily indoor workouts and 2 x daily outdoor boxing workouts. Then the fourth week, I shall do 3 x daily indoor workouts and 3 x outdoor boxing workouts with a rest on the 7th day.
Chances are, I will do weekly weigh-ins on the first 4 weeks... And then a monthly weigh in with progress and diet/workout changes from then on. I would love to get back into swimming eventually but obviously that depends on the global situation right now.
This is more for myself to continue the motivation of this journey. I would of course appreciate if anyone wants to share motivating posts if anyone does end up reading this.
At the moment, this is an 'Intent' post. I shall continue the thread with 'Weigh-Ins' when the scales arrive...
:)
'Stay the course' is something I keep hearing lately. In my mind, in films, or friendly advice from others.
In many areas of my life, including this 8 month diet, I must
STAY THE COURSE.
@SilverbackTiger
hey there!
After reading over your posts from the past few days ,I can see myself on so many levels. I have been on this journey for a good bit. Because let's face it, it IS in fact a journey. It's not a one day thing, or an overnight fix (boy I wish it was!). But this is something that has to be "lifelong". And life is certainly a journey.
With you finishing up week 2, (now into week 3), You did great losing that first 10lbs. Moving forward, I'm sure you probably know that we need to allow our bodies time to adjust to our changes.
It's been said it takes 21 days to form a habit. So I would recommend sticking to your habits that you are forming to be sure that it's actually "not" working for you anymore before adjusting things? But of course that is up to you and only you know what is best for you.
Also, take a look at what your calories actually consist of as well. Watch sodium's and any sugars etc.... (I'm sure that you are) ... and take a look at your water intake to be sure you are getting enough in.
You mentioned not working out, and just yet. I might suggest after this week, maybe incorporate something if you don't see a change. Even if Only walking a few days a week? Also The older we get we have to compensate for that metabolism of ours. (Working out, activity, proper rest). Do yes work on your sleep habits if you need to. But don't give up or cave in. Treat yourself but don't cheat yourself! You've got this!
@PoliteOcean Thank you for the encouragement
DIET JOURNAL: Day 18
So I'm back on track. The 'cheat day' I enjoyed yesterday enabled me to feel like I've restarted my proper diet. This almost feels like a new fresh start at Day 1 again. It feels good.
I've changed the diet too.
I aim to have a breakfast Huel shake (400 calories), a lunch Huel shake (400 calories), a fish or banana snack (200 calories) and I will then have 1000 calories to play with for a healthy, sensible dinner meal and possible snack.
I am aiming for 2000 calories currently since my current weight and statistics seem to say I need 3000 calories to maintain weight.
I am writing Week 3 off though, given the difficulties of this week. Meaning I may have gained weight, I will see on Sunday.
But, since healthy weight loss is 2 lbs per week, and in Week 1 I lost 10 lbs, Week 2 I lose 0 lbs, therefore even if I gained 4lbs in week 3, I would still be at the healthy weekly weight loss total of 6 lbs total anyway.
So this is all one big learning curve and I am remaining committed to my original goals.
I may well start some form of exercise next week, we'll see.
I was thinking of indoor workouts like starting with this 3 times per week to get back into exercise gradually:
20 squats
20 lunges
10 pushups
10 situps
10 hip thrusts
10 leg raises
Just something simple like that to begin with, and each week adding 5 to each exercise.
I aim to do the above through September.
Then I will start Boxing again in October. Beginning with 10 minutes sparring and then each week or month raising it by 5 minutes...
This is the new and improved plan haha.
So I'm not particularly hopeful for Sunday's weigh-in... I still have today, tomorrow and Saturday to get back on track with my healthier diet but I am expecting to see a gain. But this would be ok.
I must also work on my expectations. The frustration of losing no weight on week 2 really knocked me back dramatically, way more than it should have. I am learning and more optimistic now considering the 8 month journey as a whole, and will be aiming to see a good improvement by Week 4's weigh-in.
@SilverbackTiger P.S The decision to delay exercise is currently because my diet on this journey has radically changed. My body needs to get used to this new 'reduced energy input' with regards to calories before I start doing exercise, since I know I can often crave 'a reward' after a good workout which just adds calories.
The hope is to get used to this 2000 calorie diet so that when I implement exercise it doesn't make me extend over that input limit.
Also, I shall mention the Huel shakes aren't a diet shake or any fad like that. They are vegan and completely nutritionally full. They provide everything the human body needs, regarding nutrition and vitamins, minerals, ec. It's just a matter of adjustment...
DIET JOURNAL: Day 19
This doesn't seem to be going very well at all. Week 3 has been pretty bad. I'll do my best to stick to this and stay the course if I have gained weight or haven't lost weight as I am guessing.
It's not like I've really over-eaten or anything. Week 2 I didn't see any weight loss and had stuck to eating between 1800-2200 calories a day.
Yesterday I ate 1700 calories.
After I log week 3's weigh-in I may well share the calorie results I've had in all these 21 days...
Something doesn't seem to be adding up right now...
Whether over-sleeping is causing weight gain or lack of weight loss, or just inactivity also being the culprit, doing some exercise may have to be the next step...
This is only week 3 of 36 weeks and I'm already super frustrated.
Part of me just doesn't see the point as I'm not making much progress at all.
I'll try to stay focused and motivated...
DIET JOURNAL: Day 20
Since I weigh in tomorrow, I just wanted to log the calorie intakes of the first 3 weeks. I won't be doing this again, I just want to share the calories I've been taking in each day to try and shed light on something. Don't know if this is of interest to anyone else but something doesn't seem quite right (especially week 2 since I didn't lose any weight, and I'm presuming I may have gained weight in Week 3)
For reference, a 30 year old man at my weight (let's say 300 lbs) apparently requires, according to science, 2800-3000 calories per day to 'maintain weight'.
Therefore, to lose 1 lb per week, technically, I would need to take 500 calories off that total (2300-2500 calories per day) and to lose 2 lbs per week (my actual target) I would need to take 1000 calories off that total (1800-2000 calories per day). This is due to the fact, according to science, 500 calories equates to 1lb and 1000 calories equates to 2lb...
Therefore, my daily target was between 1800-2000 calories.
Week 1 I lost 10 lbs, Week 2 I lost nothing; Week 3 I weigh-in tomorrow but am guessing I gained.
DAILY CALORIE INTAKES (Days 1-20)
Day 1 - 2000 cal
Day 2 - 2000 cal
Day 3 - 2000 cal
Day 4 - 2000 cal
Day 5 - 2030 cal
Day 6 - 2250 cal
Day 7 - 2000 cal
(Week 1 lost 10 lbs - Basically 6 days at 2000 cals and 1 day at 2250)
Day 8 - 2000 cal
Day 9 - 2150 cal
Day 10 - 2150 cal
Day 11 - 2200 cal
Day 12 - 2400 cal
Day 13 - 2100 cal
Day 14 - 2000 cal
(Week 2, lost 0 lbs - Basically I don't understand this week since I should have at least lost 1 lb since only 1 day went over the 1lb target and 6 days were under that too...)
Day 15 - 2200 cal
Day 16 - 2700 cal
Day 17 - 2200 cal
Day 18 - 1700 cal
Day 19 - 2200 cal
Day 20 - 2000 cal
Day 21 - 2000 cal (estimated)
(Week 3, yet to weigh-in - this was a bad week since I was frustrated from week 2's lack of weight loss)
What I'm also getting at is at no point did I really even come close to the 2800-3000 calorie "maintain weight" intake...
For my own 'overthinking maths' roll I'm on, I'll also calculate the weekly deficit so far
(i.e if 3000 calories is maintain weight, 7 x 3000 calories = 21,000 calories per week to maintain weight)
(i.e. worst case scenario, if 2800 calories actually maintains weight, 7 x 2800 calories = 19,600 calories per week to maintain weight)
Therefore, to take this even further...
To lose 1 lb per week, I would need a deficit of 500 cals per day, i.e, 500 x 7 = 3,500 calories weekly deficit
To lose 2 lbs per week, I would need a deficit of 1000 cals per day, i.e, 1000 x 7 = 7,000 calories weekly deficit
So, if 7,000 calories is the weekly deficit required to lose 2 lbs, my current weekly deficits look like this:
Week 1: 5,320 calorie total deficit (yet I lost 10 lbs)
Week 2: 4,600 calorie total deficit (yet I lost 0 lbs) which would suggest I would lose at least 1 lb...
Week 3: 4,600 calorie total deficit (weight loss to be determined tomorrow) which suggests I would lose at least 1 lb...
The only area I can see why this didn't happen is oversleeping and extremely low metabolism rate due to lack of activity.
I guess I can begin exercise in September to boost my metabolism.
I know this all seems pedantic but I am learning. For example, I actually thought I was doing better than this. I thought I was weekly hitting the 2 lb weight loss target but it seems I am not.
@SilverbackTiger P.S I'm glad I did all this overthinking.
Perhaps week 4 I should aim for 1,800 calories MAX and aim to not go over at all and then see...
Strangely too, I've just worked out my BMR (Basal Metabolic Rate) which I believe is the basic calorie intake you need when you are totally resting with no exercise (sedentary lifestyle) and I get 3 different results on 3 different calculators.
One says, at 300 lbs and my height and age, I have a BMR of 2200 calories. The other says 2400. The next says 2600.
So this is very strange.
They say your average woman requires 2000 daily calories and your average man requires 2500 calories.
So something must be wrong about these BMR calculations.
Either way, it's good to know, since if I was thinking maintaining weight was 2800-3000 calories when in fact it's more in the range of 2200-2600, no wonder I'm not seeing the progres I wanted to see...
For example, based on this lowest BMR of 2200 (unless it's wrong)
1lb per week weight loss would require 1700 calories per day
2lb per week weight loss would require 1200 calories per day
Based on the middle BMR of 2400 (unless that's wrong)
1lb per week weight loss would require 1900 calories per day
2lb per week weight loss would require 1400 calories per day
Based on the highest BMR of 2600 (which seems more accurate)
1lb per week weight loss would require 2100 calories per day
2lb per week weight loss would require 1600 calories per day...
THE PLOT THICKENS
I may test Week 4 with no exercise at 1200 - 1600 calories per day and see how I go...
To take this even further, since I have learnt what this problem might be...
My weekly calorie intake totals were:
Week1 = 14,280 calories
Week2 = 15,000 calories
Week3 = 14,800 calories
According to my BMR (Basal Metabolic Rate)
At 2200 cal per day, it's 15,400 calories.
At 2400 cal per day, it's 16,800 calories
At 2600 cal per day, it's 17,600 calories
Therefore, my weekly intakes were close to the lowest BMR calculation...
If I am to lose 1 lb per week it's between 1,700 - 2,100 calories per day = 11,900 or 14,700 weekly calories so I was over...
If I am to lose 2 lb per week it's between 1,200 - 1,600 calories per day = 8,400 or 11,200 weekly calories so I was over...
So with these current calculations, I've worked out my current daily target should not be 1800 - 2000 calories...
It may well in fact be closer to 1,200 - 1,600 calories per day!
Which is a MAJOR revelation.
Of course, all of this would change if I add exercise to my diet.
But I won't be doing that until September since I'm still learning all this nutrition stuff and it really is illuminating.
I may have to see how well I go next week on a 1,200 - 1,600 calories per day diet
Which is 8,400 - 11,200 calories per week.
Which, to be honest, sounds pretty brutal.
But I have been pretty slack and sloppy even these 3 weeks.
There is definitely stuff I can cut out.
I am optimistic from all of these realizations!
Hopefully it may be of use to someone else too
Ahhhh, it's almost weigh-in time. I shall go to sleep, wake up, and then weigh in.
I promise myself this time not to get despondent about this week's results.
I've learnt alot even in the last few days and the most important thing regardless is to put the new diet into action for Week 4.
I'm expecting to have gained weight in Week 3. However, I can actually gain 4 lbs and still be within my 2lbs per week goal of 6lbs total weight loss over 3 weeks. Of course, I'd love to have lost weight or neither lost nor gained but that would be quite the miracle.
Regardless of the weigh-in, I shall remain optimistic to start the new diet.
I believe Week 4 I should aim at 1,600 daily calories. Week 5 I should reduce to 1,400 calories. If I manage that I should reduce to 1,200 calories. Then I shall see what weight I am then, re-assessing along the way, working out what calories I require at the new weight (including 3 workouts in the week) and then I'll introduce the exercise into my routine presuming my body is by that point (week 5) ready and functioning properly on the diet.
WEEK 3 RESULTS
Weight: 20 Stone 13 lbs (133kg or 293 lbs)
Body Fat: 47.2%
Body Water: 40.3%
BMI: 36.5
Blood Pressure: 110/77
Pulse Rate: 86
WEEK 3 PROGRESS (Compared to WEEK 1)
-5 lbs weight
-1.1% body fat
+0.8% body water
-0.5 BMI
+7/5 blood pressure
+3 pulse rate
TOTAL PROGRESS SO FAR (SINCE DAY 1, SO OVER 3 WEEKS)
-15 lbs weight (-1 stone 1 lbs or 6.8kg)
-4.1% body fat
+2.8% body water
-1 BMI
-13/6 blood pressure
-7 pulse rate
WEEK 3 REVIEW
Wow. I'm absolutely amazed. I thought I did really well on Week 2, expecting 5 lbs weight loss, and lost nothing. I then got super frustrated in Week 3, felt really defeated, almost wanted to quit, had a cheat day (ate KFC and starbucks coffee), had a McDonalds Breakfast and another starbucks coffee, and then got back to it, expecting to have gained 4 lbs and have LOST A FURTHER 5 lbs, bringing my total weight loss over 3 weeks to an amazing 15 lbs.
This sort of makes yesterday's panicked mathematics a bit worthless really.
I'll be honest, as I'm sure anyone who reads this thread will surely be aware, I have no clue what's going on. All I know is that I'm SUPER HAPPY WITH MY 3 WEEKS IN TOTAL.
Healthy weight loss over 3 weeks is 6 lbs, this is what I had scheduled, and yet I have lost 15 lbs.
Of course, I'm aware since I am obese and have more weight to lose therefore it falls off quicker in the beginning.
But this is totally encouraging.
I will see whether I try my new diet now going into Week 4.
I think there would be no harm in trying to reduce from a daily goal of 1800-2000 calories gradually to 1600 calories in Week 4, 1400 calories in Week 5 and 1200 calories in Week 6.
After all, I'm keen to master the 'eating less' aspect of the diet and losing weight without exercise as long as I can.
This is not laziness on my part. It's self-mastery of the main problem (which is binge eating or over eating). Since I used to be a semi-pro athlete, and have partaken in many many sports in 30 years of life, the exercise part will be no problem whatsoever.
Also, I normally would have just joined the gym and started swimming from week 1. But this pandemic really limits me options.
So I will add light home exercise from Weeks 7 - 9 and then I'm excited to get Boxing from weeks 10 - 13 and then build up to doing both home exercise and Boxing from Weeks 14 - 21 and then reviewing my whole plan again by then...
This is super optimistic. I would also counsel anyone who is on a similar weight loss journey: DO NOT TRUST YOUR EMOTIONS. Just weigh-in as emotionlessly as you can. Week 2's lack of weight loss or weight gain affected me way more than it should, and week 3 I genuinely expected to have gained weight and yet lost it.
So celebrate the small victories, and roll with the punches when it's not time for such good result.
The main thing I'm learning is STAY THE COURSE.
@SilverbackTiger To also summarize progress thus far:
WEEKS: 3 / 36
TARGET WEIGHT LOSS: 15 lbs / 84 lbs
This may be a nice way to also log progress towards goals.
Seeing the weight I've lost out of the total weight I want to lose...
As well as seeing how far along the journey I am...
I may well reach my target weight faster than 36 weeks but I am currently committed for that duration for PART ONE of this HEALTH JOURNEY.
@SilverbackTiger P.S. I'll also add:
REMAINING WEIGHT TO LOSE: 69 lbs
DIET JOURNAL: Day 21
First day on 1,600 calories went well. I was up early with little sleep and had a full day, getting alot done. Rushing around the house quite a bit. Didn't stop until around 11pm.
So all in all, given that I wasn't just resting, the 1,600 calories seem to energize me well enough.
So, for Week 4, I'll be trying this 1,600 calories of Huel to see how I get on.
That's 4 x 400 cal shakes.
I'm not going to anticipate any results this week in terms of weight loss. Nor am I going to anticipate how 1,600 calories daily will affect me.
I'm just going to busy myself doing other things and act like I'm not even on a diet haha.
I'm getting into the flow of this now, I think.
And I'm drawing close to the end of Month 1 of 8 Months.
All is good. :)
