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2
Posted on 7/29/24 at 12:33 pm to Hulkklogan
250-219.8-215ish?
Down another pound or so in the past week.
I weighed in right after my lunch run and it was 219.8 even though I know it’s water weight I’ll take it!! first time under 220 in a good while.
Down another pound or so in the past week.
I weighed in right after my lunch run and it was 219.8 even though I know it’s water weight I’ll take it!! first time under 220 in a good while.
Posted on 8/1/24 at 12:57 am to Ol boy
I don't want to use the poundage as my primary tracking benchmark, but for completeness I'll say my highest every body weight was 290lbs, and as a weight training adult I'd say my low body weight was 185-195lbs(185lb as a runner only, 195lb as a runner/lifter). Lowest body fat % I've probably had as an adult who trains is 13-14%, based off of calipers and a visual assessment. Just had my first Inbody scan done and that is what I want to use as a progress indicator.
All of this is in KG's and CM's because I'm outside of the US at the moment, I inputted my height wrong on the first scan so I had it spit out that I was 53.2% bodyfat. Yikes!!! (I'm 5ft 7in, so I put 57 into my unit converter on my phone and didn't realize it until I saw the strange output, obviously 67 inches is the correct height)
Me Now:
Height: 5' 6.75" (I round up to 5' 7")
Weight: 258lbs
Body Fat: 34%
Goal Me:
Height: 6' 5.75" (frick you, let me dream)
Weight: 185-195lbs (honestly don't know, I care most about bodycomp and athletic performance)
Body Fat 12ish%
I have to keep training myself to eat every 4ish hours, that is what is most important for me right now. I've got a horrible binge eating habit, for 3 decades I've been doing mostly the following:
Wake up, "I'm not hungry"
Mid-day, "I'm not really hungry, but maybe I'll eat"
End of day, "I AM frickING GOING TO DIE IF I DON'T EAT ALL THE FOOD!" followed by one huge dumb unhealthy sloppy meal of the worst kind of food and then probably heartburn and then probably less than ideal sleep. I struggle with it and have my better times and worse times, but I really want to focus on 1 thing at a time and nail it down hard. So meal timing is my focus right now, until it's a habit and my hunger signals are conducive to eating like a normal human being.
So I just put a reminder on my phone that reminds me to eat every 4 hours throughout my day, my appetite signals are all screwed up, either totally OFF or wide fricking open. Eating every 4 hours has cut down on the "I'm starving, lets eat a whole pizza" occurrences in my life, and that's good.
All of this is in KG's and CM's because I'm outside of the US at the moment, I inputted my height wrong on the first scan so I had it spit out that I was 53.2% bodyfat. Yikes!!! (I'm 5ft 7in, so I put 57 into my unit converter on my phone and didn't realize it until I saw the strange output, obviously 67 inches is the correct height)
Me Now:
Height: 5' 6.75" (I round up to 5' 7")
Weight: 258lbs
Body Fat: 34%
Goal Me:
Height: 6' 5.75" (frick you, let me dream)
Weight: 185-195lbs (honestly don't know, I care most about bodycomp and athletic performance)
Body Fat 12ish%
I have to keep training myself to eat every 4ish hours, that is what is most important for me right now. I've got a horrible binge eating habit, for 3 decades I've been doing mostly the following:
Wake up, "I'm not hungry"
Mid-day, "I'm not really hungry, but maybe I'll eat"
End of day, "I AM frickING GOING TO DIE IF I DON'T EAT ALL THE FOOD!" followed by one huge dumb unhealthy sloppy meal of the worst kind of food and then probably heartburn and then probably less than ideal sleep. I struggle with it and have my better times and worse times, but I really want to focus on 1 thing at a time and nail it down hard. So meal timing is my focus right now, until it's a habit and my hunger signals are conducive to eating like a normal human being.
So I just put a reminder on my phone that reminds me to eat every 4 hours throughout my day, my appetite signals are all screwed up, either totally OFF or wide fricking open. Eating every 4 hours has cut down on the "I'm starving, lets eat a whole pizza" occurrences in my life, and that's good.
Posted on 8/1/24 at 1:16 am to DrDenim
Almost forgot to add, also got a resting metabolic rate test done. It was in good relation with what my chosen diet tracking app (Macrofactor) has set as my RMR. This is good news to me, I can still eat a damn good amount of calories and lose weight.
Posted on 8/1/24 at 9:14 am to SkintBack
228/216/200
Updated goal weight. Finally serious about tracking.
Updated goal weight. Finally serious about tracking.
Posted on 8/1/24 at 9:22 am to SkintBack
393/216/210
Scale has Been stagnant lately. Every time I get momentum a Long Beach/camp weekend pops up. I’m packing up for the last long weekend of the summer since school is starting back. It’s on after this. Full speed ahead
But BF% continues to drop on my scale and clothes still getting bigger so changes are happening. I need to break my obsession with the scale sometimes.
Scale has Been stagnant lately. Every time I get momentum a Long Beach/camp weekend pops up. I’m packing up for the last long weekend of the summer since school is starting back. It’s on after this. Full speed ahead
But BF% continues to drop on my scale and clothes still getting bigger so changes are happening. I need to break my obsession with the scale sometimes.
This post was edited on 9/13/24 at 7:09 am
Posted on 8/5/24 at 5:24 am to Uncle JackD
My "Eat Every 4 Hours" plan is going just as I expected....not well. The reason I resisted doing this for years is because I thought the idea of eating when I wasn't actually feeling hunger was a horrible thing to do for a guy that is already too fat. I was afraid that I'd end up doing what I'm doing now, adding extra calories into a diet that was already hyper-caloric. What I had envisioned was a better me where I consumed about 500 calories every 4 hours and my intake matched my hunger levels fairly closely. This would be very different from the way I've been living life for the past 30 years, which is to have ZERO hunger and eat nothing from whenever I wake up until about the last 3-4 waking hours of my day, at which point I'm starving and I over-eat by sucking up about 4000-6000 calories.
I'm still in Vietnam at the time, will be until 8/18. I arrived here 7/4/24, and I'm pretty sure I got on the airplane weighing about 265lbs. I weighed 253.7lb on 7/10, so about 11-12lbs less. Well, from July 10th until now I've regained all of that weight and I sit at 264lbs as of yesterday morning.
I'm doing well with practicing the habit of eating every 4 hours, but I have some kinks to work out of my system. Obviously I'm eating too much, (a lot of this has to do with my being here in Vietnam and my girlfriend and her daughter are snack-aholics and it's just that much harder to eat the way I need to eat around them, but I'm not expecting myself to be highly adherent to any diet at this time, just that every 4 hours schedule of eating calories), but I do wish I could shut off the hunger quicker and easier. My biggest meal of the day is always that last one, and I'd like to change that to either one of the middle 2 meals, whichever is closer to my training session if there is one. That final meal of the day is always ending up being right on my calorie target for the day, but then I keep having hunger and I keep finding shite to eat and then I am ending up about 500 calories in surplus. (Also, not helpful that my daily steps are down big time, in the past my daily steps alone would eat up an extra 500 calories, but not currently as I'm too focused on doing stuff with my girlfriend, which is understandable so again, I'm going to be forgiving towards myself until I get back to the states). It's not really going badly, in the grand scheme of things I'm doing something important in reshaping my habits, but I think I'm in a situation where "it's gonna get bad before it gets better" and I just have to hang in there. I'm probably gonna start posting a lot in this thread and I apologize in advance if it feels like I'm spamming the thread. Food and eating just makes me get all up in my "feels", so I'll do my best not to turn this into "Dr. Denim's Sad Fat Girl Diary"
Too Late?
I'm still in Vietnam at the time, will be until 8/18. I arrived here 7/4/24, and I'm pretty sure I got on the airplane weighing about 265lbs. I weighed 253.7lb on 7/10, so about 11-12lbs less. Well, from July 10th until now I've regained all of that weight and I sit at 264lbs as of yesterday morning.
I'm doing well with practicing the habit of eating every 4 hours, but I have some kinks to work out of my system. Obviously I'm eating too much, (a lot of this has to do with my being here in Vietnam and my girlfriend and her daughter are snack-aholics and it's just that much harder to eat the way I need to eat around them, but I'm not expecting myself to be highly adherent to any diet at this time, just that every 4 hours schedule of eating calories), but I do wish I could shut off the hunger quicker and easier. My biggest meal of the day is always that last one, and I'd like to change that to either one of the middle 2 meals, whichever is closer to my training session if there is one. That final meal of the day is always ending up being right on my calorie target for the day, but then I keep having hunger and I keep finding shite to eat and then I am ending up about 500 calories in surplus. (Also, not helpful that my daily steps are down big time, in the past my daily steps alone would eat up an extra 500 calories, but not currently as I'm too focused on doing stuff with my girlfriend, which is understandable so again, I'm going to be forgiving towards myself until I get back to the states). It's not really going badly, in the grand scheme of things I'm doing something important in reshaping my habits, but I think I'm in a situation where "it's gonna get bad before it gets better" and I just have to hang in there. I'm probably gonna start posting a lot in this thread and I apologize in advance if it feels like I'm spamming the thread. Food and eating just makes me get all up in my "feels", so I'll do my best not to turn this into "Dr. Denim's Sad Fat Girl Diary"
Too Late?
Posted on 8/5/24 at 6:51 am to DrDenim
250-220-215 or 15% bf
Weighed 220 this morning about another pound or so per week. Did a inbody last week and was 19.7% but I had lost a pound of muscle mass.
Weighed 220 this morning about another pound or so per week. Did a inbody last week and was 19.7% but I had lost a pound of muscle mass.
Posted on 8/5/24 at 10:20 am to Ol boy
250-246-185
Back on it, been yo yoing between 235 and 250 since Thanksgiving of last year. Frustrated with my lack of progress, but getting back to doing what I did when I was going well, walk a shite ton and record all food at a 10% increase, counting on the walking and working out to knock off 3/4 a pound a week and removing enough food calories to lose 1.25 pounds a week.
Back on it, been yo yoing between 235 and 250 since Thanksgiving of last year. Frustrated with my lack of progress, but getting back to doing what I did when I was going well, walk a shite ton and record all food at a 10% increase, counting on the walking and working out to knock off 3/4 a pound a week and removing enough food calories to lose 1.25 pounds a week.
Posted on 8/5/24 at 6:49 pm to Untypend
363/274.2/220
Not much moving on the scale this week. I did walk into the gym last Friday and had a couple of dudes who are always there from the previous class comment out of the blue "dude you've lost some weight. You look good. How much?". Felt nice. I can also tell a difference in my clothes, and bodyweight exercises are a little easier.
Hit 3 WODs last week, on track for 3 this week again. I want to think of something to do on other days to get just a little more work in, even if just a walk.
Noticing some waning effects of the tirz. Not nearly as full in general, and after about 5 days I am very very hungry again, all the food noise comes back. I took another 2.5 dose, but now I have to decide if I try doing 2.5 every 5 days for a while or just bump up to 5mg.
Not much moving on the scale this week. I did walk into the gym last Friday and had a couple of dudes who are always there from the previous class comment out of the blue "dude you've lost some weight. You look good. How much?". Felt nice. I can also tell a difference in my clothes, and bodyweight exercises are a little easier.
Hit 3 WODs last week, on track for 3 this week again. I want to think of something to do on other days to get just a little more work in, even if just a walk.
Noticing some waning effects of the tirz. Not nearly as full in general, and after about 5 days I am very very hungry again, all the food noise comes back. I took another 2.5 dose, but now I have to decide if I try doing 2.5 every 5 days for a while or just bump up to 5mg.
This post was edited on 8/5/24 at 7:36 pm
Posted on 8/6/24 at 2:39 am to Hulkklogan
So...the main pillar of my current nutritional program focus is definitely
"1) Eat Every 4 Damn Hours You Are Awake", and you'll hear me reference this so much you get sick of it, but it's important to me, and I'll keep hammering away at it until it either works or I am sure it's not gonna work. (I think it's gonna work, so I'm inclined to stick with it with considerable effort for a significant period of time)
Eventually, I want my body to actually be hungry every 4ish hours. I feel that if I train this habit, eating every 4ish hours, my body will learn that, and my hope is that if I'm hungry and I eat every 4ish hours, my hunger intensity will always be manageable.
I always imagine the intensity of my hunger on a scale from 0 to 10. My main problem in life has been how I swing back and forth from 0 to 10 and I'm rarely ever in the middle. When my hunger is a 10 I can't control my food decisions, I usually pick food that is somewhere from "not the healthiest" all the way up to "Greedy Cardiologist Approved for Maximum Consumption" and then I'll have 4 or 5 of whatever that is. My eyes are always bigger than my stomach. The goal is that by eating every 4 hours I'll begin to be able to recognize hunger intensities that are in the middle (4, 5, 6) instead of always being on the extremes, and no extreme hunger means no binges and no stupid food selections and no more eating 6000 calorie meals that make it impossible to cut fat.
The other pillar of my strategy is food logging. If I don't log what I eat and when I eat, then I have no idea if I'm doing what I'm trying to do. My worst habit with logging is that when I eat something I'm not proud of or I don't think I should have eaten, or if I just eat out and I don't have a barcode to scan with my chosen app (Macrofactor), I just don't log anything. I'm getting better at just logging whatever it is I eat WHEN I eat it and moving on.
In the week of time since I decided to make this my focus I've done very good at eating something every 4 hours, and I'm doing much better at the logging. It will probably take me at least a month, maybe 2 months to ingrain these habits, but after that time I can shift my focus to other things like WHAT and HOW MUCH I'm eating. Obviously I'm hoping the HOW MUCH kinda takes care of itself, so far there's not a lot of change. Okay, Dr. Denim's Sad Fat Girl Diary for August 6th is done. Thanks.
"1) Eat Every 4 Damn Hours You Are Awake", and you'll hear me reference this so much you get sick of it, but it's important to me, and I'll keep hammering away at it until it either works or I am sure it's not gonna work. (I think it's gonna work, so I'm inclined to stick with it with considerable effort for a significant period of time)
Eventually, I want my body to actually be hungry every 4ish hours. I feel that if I train this habit, eating every 4ish hours, my body will learn that, and my hope is that if I'm hungry and I eat every 4ish hours, my hunger intensity will always be manageable.
I always imagine the intensity of my hunger on a scale from 0 to 10. My main problem in life has been how I swing back and forth from 0 to 10 and I'm rarely ever in the middle. When my hunger is a 10 I can't control my food decisions, I usually pick food that is somewhere from "not the healthiest" all the way up to "Greedy Cardiologist Approved for Maximum Consumption" and then I'll have 4 or 5 of whatever that is. My eyes are always bigger than my stomach. The goal is that by eating every 4 hours I'll begin to be able to recognize hunger intensities that are in the middle (4, 5, 6) instead of always being on the extremes, and no extreme hunger means no binges and no stupid food selections and no more eating 6000 calorie meals that make it impossible to cut fat.
The other pillar of my strategy is food logging. If I don't log what I eat and when I eat, then I have no idea if I'm doing what I'm trying to do. My worst habit with logging is that when I eat something I'm not proud of or I don't think I should have eaten, or if I just eat out and I don't have a barcode to scan with my chosen app (Macrofactor), I just don't log anything. I'm getting better at just logging whatever it is I eat WHEN I eat it and moving on.
In the week of time since I decided to make this my focus I've done very good at eating something every 4 hours, and I'm doing much better at the logging. It will probably take me at least a month, maybe 2 months to ingrain these habits, but after that time I can shift my focus to other things like WHAT and HOW MUCH I'm eating. Obviously I'm hoping the HOW MUCH kinda takes care of itself, so far there's not a lot of change. Okay, Dr. Denim's Sad Fat Girl Diary for August 6th is done. Thanks.
Posted on 8/6/24 at 10:43 pm to DrDenim
I’m up 2-3 pounds from the last check in. I’m right around 183, and I assume it has to do with starting TRT. My meals have stayed the same and my workouts have stayed the same or gotten more intense over the last week. Would TRT make you retain more water? Just curious. I’m at the point where it’s more about what my body looks like and how I feel, though.
Posted on 8/7/24 at 6:38 am to AFtigerFan
I'm still eating and logging every 4 hours while awake. However........
Being awake has now become a challenge, as I am having trouble getting sleep again. It then becomes impossible to eat on the same schedule because I'm asleep until afternoon. A few days this week I woke up at about 4am and ate then, went back to sleep, slept until close to noon, woke up, had breakfast at 12, and then resumed my regular schedule. That's okay, I just swapped 4am for 8am when it comes to the first meal of the day.
I think one of the basic strengths of good coaches/advisers when it comes to training and nutrition is the ability to constantly keep the Big Picture in mind, while also being focused on several areas of detail as circumstances dictate. I feel that I am not good at doing this for myself, but I'm getting better. Old me probably wouldn't have been asking the same questions I am now about how all the different elements are fitting together(or not fitting together). I've had some really intense training sessions lately, it's really hot and humid, sleep went from being very consistent to being slightly disrupted, hunger levels are more evened out throughout the day, but seem to have at least 1 spike a day. I feel that I need to do a better job matching my caloric intake with these big training sessions, and I need to maybe space my last meal further away from bedtime so as not to disrupt sleep.
For those that barbell train heavy, do you notice any changes in appetite related to a tough deadlift session, for example? Upper body lifts don't hit as hard as deadlift and squat, with those 2 it seems like my hunger gets kicked up a notch. If that is indeed a trend for me I need to recognize it and plan accordingly.
I'm also on one of these several days long streaks of "Scared to step on the scale"...it's been 3 days, not a big deal, but I need to weigh tomorrow. The weight is not as important to me, but maintaining the habit of regularly weighing myself is, and I want to get away from this shame based bullshite where I am either 100% perfect with weighing myself and logging food or I don't do it at all. When I know my intake is better/healthier I weigh myself and log food flawlessly, but when I start to slip I avoid the scale and "forget" to log food. Unacceptable.
Being awake has now become a challenge, as I am having trouble getting sleep again. It then becomes impossible to eat on the same schedule because I'm asleep until afternoon. A few days this week I woke up at about 4am and ate then, went back to sleep, slept until close to noon, woke up, had breakfast at 12, and then resumed my regular schedule. That's okay, I just swapped 4am for 8am when it comes to the first meal of the day.
I think one of the basic strengths of good coaches/advisers when it comes to training and nutrition is the ability to constantly keep the Big Picture in mind, while also being focused on several areas of detail as circumstances dictate. I feel that I am not good at doing this for myself, but I'm getting better. Old me probably wouldn't have been asking the same questions I am now about how all the different elements are fitting together(or not fitting together). I've had some really intense training sessions lately, it's really hot and humid, sleep went from being very consistent to being slightly disrupted, hunger levels are more evened out throughout the day, but seem to have at least 1 spike a day. I feel that I need to do a better job matching my caloric intake with these big training sessions, and I need to maybe space my last meal further away from bedtime so as not to disrupt sleep.
For those that barbell train heavy, do you notice any changes in appetite related to a tough deadlift session, for example? Upper body lifts don't hit as hard as deadlift and squat, with those 2 it seems like my hunger gets kicked up a notch. If that is indeed a trend for me I need to recognize it and plan accordingly.
I'm also on one of these several days long streaks of "Scared to step on the scale"...it's been 3 days, not a big deal, but I need to weigh tomorrow. The weight is not as important to me, but maintaining the habit of regularly weighing myself is, and I want to get away from this shame based bullshite where I am either 100% perfect with weighing myself and logging food or I don't do it at all. When I know my intake is better/healthier I weigh myself and log food flawlessly, but when I start to slip I avoid the scale and "forget" to log food. Unacceptable.
Posted on 8/7/24 at 7:40 am to DrDenim
good to see you keeping at it.
I weighed in at 190 this morning. hopefully can be back in the 180s late this week.
I weighed in at 190 this morning. hopefully can be back in the 180s late this week.
Posted on 8/8/24 at 8:04 am to lsu777
187 this morning 
Posted on 8/8/24 at 8:14 am to lsu777
250-245-185
Lost another pound, back on track, working out as much as I can (busy two weeks) but walking and doing body weights exercises when I can't make it to the gym. Choosing to eat less by tracking calories (within reason, but 1.1 multiplying everything in the app) and actually ordering salads when I go out with sauce on the side.
Lost another pound, back on track, working out as much as I can (busy two weeks) but walking and doing body weights exercises when I can't make it to the gym. Choosing to eat less by tracking calories (within reason, but 1.1 multiplying everything in the app) and actually ordering salads when I go out with sauce on the side.
Posted on 8/8/24 at 10:44 am to SkintBack
quote:
228/216/200
One week later 228/215/200 FML
Posted on 8/9/24 at 5:32 am to SkintBack
I'm relieved to find out that the day I weighed in at 264lb was an anomaly. My weight seems to be nailed at 259-260lb, so overall I'm down 5lbs from 5 weeks ago. That's acceptable to me, especially considering that I've been flying/traveling/away from home that entire time.
Posted on 8/11/24 at 10:21 am to DrDenim
250-218.6-215 or 15-16% BF
I may move my bottom number to 210 depending on my next inbody.
Still trending 1-2 pounds a week. Have upped my running milage so now trying to eat more lol.
I may move my bottom number to 210 depending on my next inbody.
Still trending 1-2 pounds a week. Have upped my running milage so now trying to eat more lol.
Posted on 8/13/24 at 5:43 am to Ol boy
Nothing good is happening.
I can't fricking sleep right, so everything is falling apart secondary to that. I've officially reached the point in my trip away from home where I'm beginning to entertain thoughts of "Once I get back home, I'm Never leaving home again"....
Whenever I travel, I eventually get to this point where my frustration with being away from my home routines aggravates me enough that all I want is to return to the chance at consistency that exists at home. I'm trying to eat every 4 hours, I'm trying to hit my targets, but it's just not happening and I'm just giving up and saying "frick it" at least once a day, which is all it takes.
I'm scared to get on the scale because I know my weight is back up, but I hate weighing myself when I'm not in a fasted state. And with the fricked up sleep and weird eating times and trying to eat every 4 hours while awake, I'm never fasted. I always feel like I'm at least "kinda full" so I hate stepping on the scale in that state.
One of the things I do that makes me feel hopeful and happy for the future is to make plans. So my plan is to do a "Planned Maintenance Phase of 10 weeks" from mid August through the end of October. I will attempt to cut fat again starting November 2nd. I'm very good at maintaining my body weight. But my maintenance phases are not ever planned. I just suck at cutting weight, and if you looked at my weight log you would think I was in a maintenance phase. If I make a plan to cut weight the best I seem to do is to maintain it(this gives me a good idea for how I should actually "PLAN" my maintenance phase. Once I get frustrated with my failed cut phases(that are in effect, maintenance phases) I throw my hands up and pig out for weeks and those periods are bad because I gain a lot of fat. I'm not in a position(at 35% body fat and 260-265lbs)where I can deal with another once of those. I have to start figuring shite out. So, maybe by actually making a plan to maintain weight/body comp and then executing said plan will make me feel like I'm not a complete loss as a human. My fricking head feels like it's spinning off, I don't know if I'm having anxiety attacks, I just want to jump off a fricking bridge, this sucks.
I can't fricking sleep right, so everything is falling apart secondary to that. I've officially reached the point in my trip away from home where I'm beginning to entertain thoughts of "Once I get back home, I'm Never leaving home again"....
Whenever I travel, I eventually get to this point where my frustration with being away from my home routines aggravates me enough that all I want is to return to the chance at consistency that exists at home. I'm trying to eat every 4 hours, I'm trying to hit my targets, but it's just not happening and I'm just giving up and saying "frick it" at least once a day, which is all it takes.
I'm scared to get on the scale because I know my weight is back up, but I hate weighing myself when I'm not in a fasted state. And with the fricked up sleep and weird eating times and trying to eat every 4 hours while awake, I'm never fasted. I always feel like I'm at least "kinda full" so I hate stepping on the scale in that state.
One of the things I do that makes me feel hopeful and happy for the future is to make plans. So my plan is to do a "Planned Maintenance Phase of 10 weeks" from mid August through the end of October. I will attempt to cut fat again starting November 2nd. I'm very good at maintaining my body weight. But my maintenance phases are not ever planned. I just suck at cutting weight, and if you looked at my weight log you would think I was in a maintenance phase. If I make a plan to cut weight the best I seem to do is to maintain it(this gives me a good idea for how I should actually "PLAN" my maintenance phase. Once I get frustrated with my failed cut phases(that are in effect, maintenance phases) I throw my hands up and pig out for weeks and those periods are bad because I gain a lot of fat. I'm not in a position(at 35% body fat and 260-265lbs)where I can deal with another once of those. I have to start figuring shite out. So, maybe by actually making a plan to maintain weight/body comp and then executing said plan will make me feel like I'm not a complete loss as a human. My fricking head feels like it's spinning off, I don't know if I'm having anxiety attacks, I just want to jump off a fricking bridge, this sucks.
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