Mid April update

Well getting to 87 point anything proved to be really bloody hard. I got down to 88.0 a few times and bounced back up.

Anyway eventually I made it last week. I got down to 87.5 kg (193 lbs : 13 stone 11 lbs)

I think a big thing that helped me break through the barrier was an article I read about calories and trigger foods.

Basically highlighting that many ‘healthy’ options still have tons of calories. Made me realise that some of my chocolate replacements didn’t have any less calories. So I was missing out of my favourite snack but not missing any of the calories. Whats the point in that??

So I cut those snacks out.

Then there was the trigger foods, foods that trigger uncontrolled eating. I seem to have a few of those. Its something I was aware of, but the article really crystallised it in my mind. I must see if I can find a link. here you go. Or possibly it was this one, they are both very good (if you can cope with a bit of blunt honesty!).

Target for this coming week is 86 point something.

I’m not tooooooo worried about my weight because I am doing lots of exercise including weight training, so I should be adding a bit of muscle somewhere, hopefully. I do need to drop lots of fat, for sure, but I also need to fuel my exercise, so I’m ok with slow weight reduction, being fairly sure its all fat and no muscle loss. Cardio and strength improvements are just as valuable to me at the moment. And more motivating.

My reward for hitting 87 was a nice bottle of Redbreast 12 yr whiskey. Seems nice, not convinced its as nice as Green Spot, my current favourite. I’m planning a bottle of Auchentoshan 3 wood when I get to 85, or maybe a weightlifting belt…

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Mid March update

Things are going well

I realised that my ‘little’ choco rewards were the calorie equivalent to multiple days of hard dieting. So [sad face] I have cut back on the rewards [more sad face].

On the plus side I am now down to 88.5 kg (195 lbs : 13 stone 13 lbs), and what’s better is I feel I can keep it up. Even better is how I feel, its only a couple of kg but I feel slimmer and lighter

What seems to be working well diet-wise is replacing the carb element of tea (evening meal – the main one for us) with extra green veg. (carb element being generally pasta, which I don’t really like anyway, rice, which I do quite like, or tatties, which I love. Oh and bread is history too [even more sad face].

This change seems to especially help with the late night snacking.

I havent cut carbs totally, that didn’t go well at all, I specifically have them around exercise.

Looking forward to seeing 87. something on the scales for the first time in a long time…

finally I am back to 90kg

Famous last words…

Last update that was me just back to 90, I had a little wobble, and now, again, I am back to 90.0 kg (198 lbs : 14 stone 2 lbs).

It’s like groundhog day…

(90 kg is 30% body fat for me, which is ‘obese’. which seems a bit harsh. But that is because the people I would call obese are actually morbidly obese, and the people I would call fat (like me) are technically medically obese… This is a common underestimation).

I would really like my weight to oscillate around 88 in March, and then perhaps 85 in April??

Onwards and downwards. hopefully…

Feb 2019 update

God those last few posts make frustrating reading. 85.5 kg and working on x y and z…

I just caught myself saying ‘finally I am back to 90kg’…

Christmas was a mess this year, and Jan wasn’t massively better. I went from 88.0 kg (194 lbs : 13 stone 12 lbs) in November to 93.0 kg (205 lbs : 14 stone 9 lbs), (possibly 94) around the new year.

In Jan I lost a tiny bit. I have noticed a pattern: over Christmas I put on 1 or 2 kg, in January I lose about half of it, the rest stays for ever…  This year I put on 3 or 4 and lost 1 !

I tried a new diet in Jan, not sure if it coincided with an illness but I felt like total crap, utterly drained and completely lethargic. So stopped it, not convinced it was working anyway. I felt so shit I actually went to the doctors, pointless as usual, no wonder I only go once every 10 years…  But he did say I could do with losing a few kg.

Now I am back training and eating sensibly hopefully things will improve.

I need to go back and review those weights I was lifting because I did a light session yesterday and it almost wiped me out.

My big worry at the moment is over training, I had a few concerning episodes last year with the weights. I think as I get older my ability to recover from hard sessions has plummeted. But its not always obvious when a session is hard. I need to learn to tell the difference between being a lazy twat and needed more recovery.

Anyway the scores on the door today are 90.0 kg (198 lbs : 14 stone 2 lbs)

When I see less than 90 I have a choco treat lined up.  Yeah yeah I know all the ‘experts’ (generally people who have never personally lost any weight themselves, because they never needed too) say don’t use unhealthy rewards, but bollocks to them. Frankly.

Update next week, hopefully.

 

Autumn 2017

Well it’s feeling a little more like winter than Autumn – we have had the first frosts already.

But my ‘cut’ went well, very well in fact. But I have had enough of that for now.

A few weeks ago I was 88.0 kg (194 lbs : 13 stone 12 lbs)

Yesterday I weighed in at 85.5 kg (188 lbs : 13 stone 6 lbs)

Happy with that…

I now just want to grind out a gradual progression focussing on the next kilo to lose, and stepping back up the activity. That cut was about 1kg per week for 3 weeks. Now I plan to aim for 0.5kg (1lb) per week whilst working on strength and cardio fitness.

Gym Rest Timer

One of the things that has thrown a spanner in the works of my body-weight based fat loss program is weight training.

I have been doing lots of it. And added a good bit of strength, and therefore muscle, and therefore fat free weight.

So if I weigh the same, but can lift more weight, have I lost any fat? Yes as it turns out.

One key element to weight training is controlling rest breaks between sets.  If I am pushing hard I might need to take 2 or 3 minutes, but on a lighter day I can recover enough in 60 seconds.

I have been using this Gym Rest Timer app (for Android devices only), every session.

Prior to that I was just kind of guessing or using my (unwieldy) phone clock. I failed quite a few sets because I probably didn’t have enough rest. And a few times my weights session seemed to last hours – probably due to much too long rest breaks.

Anyway my new app is super simple to use, at the end of a set I decide how hard it was, easy: 60 or 90 secs rest, hard: 2 mins, killer: 3 mins, didnt finish: 5 mins. Click the button, chill and wait for the beep.

GRTvertsml

Check it out.

still here

just…

Still fatter than I would like, still heavier than I want.

But I am stronger and fitter (aerobically) than ever so that’s good. Still all covered with a (too thick) layer of lard…

I have been doing quite a bit of weight training – I really enjoy it, and find it easy to stick to the program. I have not managed to combine it with any significant reduction in calories though, so little fat loss. Good strength improvements though, and cardio gains.

Current weight 88kg, fat 28%.

But I can squat 90kg, bench 80 and press 70.

I am now trying a ‘cut’ for a couple of weeks, we’ll see how that goes. I can exercise for England but dieting is most def not my forte.