Help losing 20 lbs

[Shoogs]

Confirmed fatass (literally) here. 25% Bodyfat. 121lb lean 43lb fat. <img src="http://www.velocipedesalon.com/forum/attachment.php?attachmentid=85239"/> Look at that inner athlete just trying to get out (ps: it's the green). 50 bucks for follow up tests. I figure I'll do this every couple months to make sure I'm on track.

$50 buck is easy money to spend when you get to see those colors change!

[Shoogs]

Down two last week.

Short term goal down ten by VT50, sep 27.

Riding bikes, eating clean and counting calories using MyFitnessPal...basically added the last two in.

[TTX1]

moving in the right direction.

the plan is to avoid the winter relapse and just keep going...

[mgurtzweiler]

Confirmed fatass (literally) here. 25% Bodyfat. 121lb lean 43lb fat.

Attachment 85239

Look at that inner athlete just trying to get out (ps: it's the green). 50 bucks for follow up tests. I figure I'll do this every couple months to make sure I'm on track.

167 / 17% on scale. Probably 25% on DXA and -3lb of water :) Need to figure out how to do this right so I roll into next season "lean" and not just "light".

Last time I was ~155 I still had about 16-18% BF... People just thought my big legs and booty were "muscle". Laugh's on them! right? right...

Started using myfitnesspal to track my food. Pretty neat app.

[Michael Roy]

the plan is to avoid the winter relapse and just keep going...

That's always my problem. I commute all winter but don't ride so much on weekends. Plus there's all that holiday food.

[kentinmania]

Lost 5 kilos in 6 weeks! 82.5 => 77.5 for my average 179cm

Only 450 or 500km in this period but starting again from nearly zero, it helped dramatically to cut some fat without losing muscle.

No strict diet but trying to eat less bread and pastas. Eating bigger portions of meats or fish than usual with a salad or vegetables instead of rice/pastas/potatoes.

I also feel I bring my body faster to satiety than when I could eat 250g of pastas with the tasty sauces...

A lot of margin still as I'd like to lose another 10 kilos and get a road race license next season.

Good luck everyone

[TMB]

I find what is really helping with weight loss right now is having no kitchen.

And the kids not being home.

Losing 2 to 3 pounds a week right now.

That will no doubt change when we have a kitchen again, if we can afford to buy food.

[mmoore]

I find what is really helping with weight loss right now is having no kitchen.

And the kids not being home.

Losing 2 to 3 pounds a week right now.

That will no doubt change when we have a kitchen again, if we can afford to buy food.

I find it the other way around myself. When I was on the road/in hotels all the time I wasn't able to eat as well as when I cooked for myself.

[TMB]

I find it the other way around myself. When I was on the road/in hotels all the time I wasn't able to eat as well as when I cooked for myself.

Oh yes, hotels are terrible. I am actually home, just going through a kitchen reno.

We are eating at home but there is a lot of salad, fruit and vegetables right now as they don't take a lot of cooking. Those and lean meat on the BBQ.

We are also cooking just enough for the two of us (well, 2 1/2 if you count the wonder spaniel) so it is different ....

[mgurtzweiler]

167 / 17% on scale. Probably 25% on DXA and -3lb of water :) Need to figure out how to do this right so I roll into next season "lean" and not just "light".

Last time I was ~155 I still had about 16-18% BF... People just thought my big legs and booty were "muscle". Laugh's on them! right? right...

Started using myfitnesspal to track my food. Pretty neat app.

163 / 17% when I woke up this morning.

[Brandon White]

My wife wanted to do the Beach Body 21 Day Fix program, at the recommendation from a friend (and beach body coach). I decided to join in for moral support, at least for the food part of it. She bought the whole package with the work-outs that she does to supplement other exercise and the shake mixes, but it could be done w/o spending a dime on the program. It's mostly about portion control and eating the right foods.

Anyway, I'm 14 days in and I've lost about 8 lbs of weight and proportions are changing. I'm not starving by any means but damn I miss pizza and meaty subs. Its a compounding effect - you eat a little better for a few days, feel better, workout more, feel better, eat less, etc. I think I'll keep dropping weight and while I won't be this strict with what I'm eating after the 21 days, I'll probably revisit the plan a few times a year to keep things in check.

[kentinmania]

Sounds good Brandon.

I find it's a rewarding system that will work as long as you keep exercising enough in the day because when you're less active you'll want a pizza even more! I'd allow one day per week of excess (of food), not succumbing to tentation but a planned day/dinner.

[mgurtzweiler]

163 / 17% when I woke up this morning.

160.7 Monday morning. Myfitnesspal really helps me keep the eating under control on days off after a big weekend riding.

About 20# to go until I shift into maintenance mode until race season starts.

[mgurtzweiler]

160.7 Monday morning. Myfitnesspal really helps me keep the eating under control on days off after a big weekend riding.

About 20# to go until I shift into maintenance mode until race season starts.

158 today. Traveling for a week so this is going to be a real test of my will power. This is where myfitnesspal seems to really help me. Brought some running shoes but I haven't ran for 9 months or so. 5 miles this morning with a 10min run 2 min walk approach. Really starting to feel the weight loss on the bike. ~16 pounds to go until I switch to maintenance mode for a few months. I figure the last few % of body fat will come off as the race season gets under way.

[mgurtzweiler]

158 today. Traveling for a week so this is going to be a real test of my will power. This is where myfitnesspal seems to really help me. Brought some running shoes but I haven't ran for 9 months or so. 5 miles this morning with a 10min run 2 min walk approach. Really starting to feel the weight loss on the bike. ~16 pounds to go until I switch to maintenance mode for a few months. I figure the last few % of body fat will come off as the race season gets under way.

156.5 / 14.8% according to my scale. Taking the running shoes on my trip helped! DXA scan Thursday to double check the numbers.

[mgurtzweiler]

156.5 / 14.8% according to my scale. Taking the running shoes on my trip helped! DXA scan Thursday to double check the numbers.

Changes according to DXA (same machine, same place). Sorry, nerding out here.

September 3rd 2015: 170.4lb weight

Total Mass 171.3
Lean Mass 121.7
Fat Mass: 42.7
Body Fat %: 26.0

October 15th 2015: 158.0lb weight

Total Mass: 159.1
Lean Mass: 120.0
Fat Mass: 32.4
Body Fat %: 21.3

Lost 10.3lb of fat and 1.7lb of muscle.

Lean changes:
-.5lb from my arms
-1.5lb from my trunk
-.2lb from my "android"

+.8lb to my legs

Small amounts of fat came off my legs, arms, and torso. Most fat came off my trunk (7lb) and a pound on each leg.

I'm now down to the weight where I used to race pack-fodder CAT4. If i trust the science I could lose another 20lb of fat and be "ok". It's getting harder now though. I'm tapping into the fat I've had pretty much all my life. It's like my body doesn't want to get rid of it. I just need to keep my eyes on the prize and imagine how quickly I'll go up these hills next season.

And for the glamor shot (October / September).

[mgurtzweiler]

Changes according to DXA (same machine, same place). Sorry, nerding out here.

September 3rd 2015: 170.4lb weight

Total Mass 171.3
Lean Mass 121.7
Fat Mass: 42.7
Body Fat %: 26.0

October 15th 2015: 158.0lb weight

Total Mass: 159.1
Lean Mass: 120.0
Fat Mass: 32.4
Body Fat %: 21.3

Lost 10.3lb of fat and 1.7lb of muscle.

Lean changes:
-.5lb from my arms
-1.5lb from my trunk
-.2lb from my "android"

+.8lb to my legs

Small amounts of fat came off my legs, arms, and torso. Most fat came off my trunk (7lb) and a pound on each leg.

I'm now down to the weight where I used to race pack-fodder CAT4. If i trust the science I could lose another 20lb of fat and be "ok". It's getting harder now though. I'm tapping into the fat I've had pretty much all my life. It's like my body doesn't want to get rid of it. I just need to keep my eyes on the prize and imagine how quickly I'll go up these hills next season.

And for the glamor shot (October / September).

153.5 / 14% on my scale. Probably a little dehydrated.

[boots2000]

How tall are you?

[mgurtzweiler]

5'10". Always been "small".

Went through a weight lifting phase...thought I was putting on muscle. Nope, just getting bigger by putting on fat.

[boots2000]

Thanks for the reply.
1st of all you are making great progress.
I asked about the height because I thought that 120 lb. of lean mass sounded like a very light amount.
You may consider some strength work to increase lean mass in addition to fat loss (or at least to keep from losing any muscle mass).
I am thinking you could prevent the fat gain that you had during your weight lifting phase as you are continually checking weight and bodyfat and you are diet focused.

5'10". Always been "small".

Went through a weight lifting phase...thought I was putting on muscle. Nope, just getting bigger by putting on fat.