Keep grinding!

Indeed!!! Keep after it!

Decide what to be and go be it!!!

BassCowboy33 said:

---

BassCowboy33 said:

---

What's up, fools? After hitting my goal under the 150 lb frame in early May, I took 2.5 months to get back into old routines, bulk, live a little, and see what would happen.

I gained back most of the "weight" I lost during that time. For those new to the thread, I started the cut last fall at 175 lbs and got down to 149 lbs in May. As of this week, I got back up to 169 lbs. This surprised me a bit because the weight looks very different than before the first cut, and I'm guessing that has to do with my continued lifting and muscle gain during the past nine months. I still have the strength, definition, and slimmer face (big deal for me. I hate having marshmallow face). Most surprisingly, my waist has stayed at 30" (down from 34" before the original cut).

So, where's all that weight? I assume a chunk of it is water weight, since I'm eating and drinking more carbs. I also noticed that my ab definition depleted a good chunk, so that's probably where the fat weight was added on.

The look has been great. A few weeks back, a local politician told me, "If I looked like you, I'd run for governor." It was maybe the best compliment I've received in a long while.

My doctor has talked to me about "set-point theory", where the human body wants to be at a certain weight and will do what it takes metabolically to stay there. I'm guessing my set weight is about 170.

So, now, my question is, how low of a body fat can I make that 170? This means it's time for a series of cuts and bulks over the next 1-3 years to see what we can do. So, I started cut #2 on Sunday after a two-week vacation (nicknamed Operation Over the Hill). The goal is to do what I did before: 1,600-2,200 Calories/day over the next 8-12 weeks and see what happens, with the goal of being to hit below 150. It's a faster goal than the first time, but I think the weight will fall off faster this time around, especially since I have less fat to lose. I go by weekly weight aggregate, but the Day 1 weight was 169.2 lbs. Already down to 166.4 after four days. I expect that initial drop to be large and mostly water.

Glad to be back. I'll be providing the weekly updates as per usual.

So, the starting weight was 169.2 lbs.

---

8/04/24
7Wt: 167.5 lbs
HWt: 169.2 lbs
LWt: 165.6 lbs
ChW: -1.7 lbs
----
Week 0: 169.2 lbs
Week 1: 167.5 lbs

---

8/11/24
7Wt: 164.3 lbs
HWt: 166.3 lbs
LWt: 163.0 lbs
ChW: -3.2 lbs
----
Week 0: 169.2 lbs
Week 1: 167.5 lbs
Week 2: 164.3 lbs

Last year on August 8th I hit my lowest weight after liver surgery. That happened to be the day I got a DEXA scan. Went back on August 8th of this year to see how things have changed. This is what I got.

Body Fat: 19.1%-> 14.6% (-4.4%)
Total Mass: 197.7->195.1. (-2.6lbs)
Fat Mass: 37.8->28.8 (-9lbs)
Lean Mass: 151.3->157.5 (+6.2lbs)


My damn Android region is the bringing my bf average up. It's the only part of me over 15% at 16.6%.

Anyways, thought it was pretty cool to see the changes. Plan to go back again in 6 months.

I had an off day this past Tuesday and it immediately showed on the scale.

Took Tuesday and Wednesday off from swimming, but was back at it yesterday (Thursday). After only returning to swimming for two weeks I set a two-week PR on a mile swim (44:46). I also increased my distance from 1600M to 2000M. Felt really good.

Need to drop 10 more pounds to have my hip replaced. The goal is to be at that weight by 9/9/2024 when I see the hip surgeon.

Thanks to everyone on this thread as way to hold us all accountable.

jograki said:

---

Age: 37 F
Height: 5' 7"
Weight: 160

Goals:
1. 3 strict pull-ups by May
2. Deadlift 1.25x body weight

---

Seeing so many great updates, way to go y'all!

For me, I was able to get a 1RM 205 lb deadlift a couple months ago. I want to get to 215 by end of year.

I haven't gotten a strict pull up yet but aiming to at least have 1 by year end, I've been dealing with shoulder issues so it'll take a little longer.

BassCowboy33 said:

---

BassCowboy33 said:

---

BassCowboy33 said:

---

What's up, fools? After hitting my goal under the 150 lb frame in early May, I took 2.5 months to get back into old routines, bulk, live a little, and see what would happen.

I gained back most of the "weight" I lost during that time. For those new to the thread, I started the cut last fall at 175 lbs and got down to 149 lbs in May. As of this week, I got back up to 169 lbs. This surprised me a bit because the weight looks very different than before the first cut, and I'm guessing that has to do with my continued lifting and muscle gain during the past nine months. I still have the strength, definition, and slimmer face (big deal for me. I hate having marshmallow face). Most surprisingly, my waist has stayed at 30" (down from 34" before the original cut).

So, where's all that weight? I assume a chunk of it is water weight, since I'm eating and drinking more carbs. I also noticed that my ab definition depleted a good chunk, so that's probably where the fat weight was added on.

The look has been great. A few weeks back, a local politician told me, "If I looked like you, I'd run for governor." It was maybe the best compliment I've received in a long while.

My doctor has talked to me about "set-point theory", where the human body wants to be at a certain weight and will do what it takes metabolically to stay there. I'm guessing my set weight is about 170.

So, now, my question is, how low of a body fat can I make that 170? This means it's time for a series of cuts and bulks over the next 1-3 years to see what we can do. So, I started cut #2 on Sunday after a two-week vacation (nicknamed Operation Over the Hill). The goal is to do what I did before: 1,600-2,200 Calories/day over the next 8-12 weeks and see what happens, with the goal of being to hit below 150. It's a faster goal than the first time, but I think the weight will fall off faster this time around, especially since I have less fat to lose. I go by weekly weight aggregate, but the Day 1 weight was 169.2 lbs. Already down to 166.4 after four days. I expect that initial drop to be large and mostly water.

Glad to be back. I'll be providing the weekly updates as per usual.

So, the starting weight was 169.2 lbs.

---

8/04/24
7Wt: 167.5 lbs
HWt: 169.2 lbs
LWt: 165.6 lbs
ChW: -1.7 lbs
----
Week 0: 169.2 lbs
Week 1: 167.5 lbs

---

8/11/24
7Wt: 164.3 lbs
HWt: 166.3 lbs
LWt: 163.0 lbs
ChW: -3.2 lbs
----
Week 0: 169.2 lbs
Week 1: 167.5 lbs
Week 2: 164.3 lbs

---

8/18/24
7Wt: 163.1 lbs
HWt: 168.4 lbs
LWt: 161.0 lbs
ChW: -1.2 lbs
----
Week 0: 169.2 lbs
Week 1: 167.5 lbs
Week 2: 164.3 lbs
Week 3: 163.1 lbs

An odd week. I had a work conference in Asheville, so the high weight jumped and spoiled what would have been a great drop. It'll be interesting to see how fast the body gets back down this week.

chansonjr said:

---

chansonjr said:

---

Age: 42
Height: 5'11"
Starting Weight: 276 in March
Goal: just to lose weight and get healthier.
I am down to 233 as of today. Can't wait to get in the 220s as the last time I saw that was around 2009.

---

Down to 228.6 today. Now let's see if I can get into the 210s

---

Incredible progress!

Keep it up!!!

BassCowboy33 said:

---

BassCowboy33 said:

---

BassCowboy33 said:

---

BassCowboy33 said:

---

What's up, fools? After hitting my goal under the 150 lb frame in early May, I took 2.5 months to get back into old routines, bulk, live a little, and see what would happen.

I gained back most of the "weight" I lost during that time. For those new to the thread, I started the cut last fall at 175 lbs and got down to 149 lbs in May. As of this week, I got back up to 169 lbs. This surprised me a bit because the weight looks very different than before the first cut, and I'm guessing that has to do with my continued lifting and muscle gain during the past nine months. I still have the strength, definition, and slimmer face (big deal for me. I hate having marshmallow face). Most surprisingly, my waist has stayed at 30" (down from 34" before the original cut).

So, where's all that weight? I assume a chunk of it is water weight, since I'm eating and drinking more carbs. I also noticed that my ab definition depleted a good chunk, so that's probably where the fat weight was added on.

The look has been great. A few weeks back, a local politician told me, "If I looked like you, I'd run for governor." It was maybe the best compliment I've received in a long while.

My doctor has talked to me about "set-point theory", where the human body wants to be at a certain weight and will do what it takes metabolically to stay there. I'm guessing my set weight is about 170.

So, now, my question is, how low of a body fat can I make that 170? This means it's time for a series of cuts and bulks over the next 1-3 years to see what we can do. So, I started cut #2 on Sunday after a two-week vacation (nicknamed Operation Over the Hill). The goal is to do what I did before: 1,600-2,200 Calories/day over the next 8-12 weeks and see what happens, with the goal of being to hit below 150. It's a faster goal than the first time, but I think the weight will fall off faster this time around, especially since I have less fat to lose. I go by weekly weight aggregate, but the Day 1 weight was 169.2 lbs. Already down to 166.4 after four days. I expect that initial drop to be large and mostly water.

Glad to be back. I'll be providing the weekly updates as per usual.

So, the starting weight was 169.2 lbs.

---

8/04/24
7Wt: 167.5 lbs
HWt: 169.2 lbs
LWt: 165.6 lbs
ChW: -1.7 lbs
----
Week 0: 169.2 lbs
Week 1: 167.5 lbs

---

8/11/24
7Wt: 164.3 lbs
HWt: 166.3 lbs
LWt: 163.0 lbs
ChW: -3.2 lbs
----
Week 0: 169.2 lbs
Week 1: 167.5 lbs
Week 2: 164.3 lbs

---

8/18/24
7Wt: 163.1 lbs
HWt: 168.4 lbs
LWt: 161.0 lbs
ChW: -0.9 lbs
----
Week 0: 169.2 lbs
Week 1: 167.5 lbs
Week 2: 164.3 lbs
Week 3: 163.4 lbs

---

8/25/24
7Wt: 162.3 lbs
HWt: 165.9 lbs
LWt: 160.7 lbs
ChW: -1.1 lbs
----
Week 0: 169.2 lbs
Week 1: 167.5 lbs
Week 2: 164.3 lbs
Week 3: 163.4 lbs
Week 4: 162.3 lbs

Spent the first couple of days recovering from the work conference, then the weight dropped hard. A bit surprised to have done as well as I did over the seven-day average.

Following up and unfortunately I'm super disappointed in the results.

Net weight loss was 2.7lbs. Unfortunately I gained 3.8lbs of fat mass and lost 6.5lbs of lean tissue.

Not sure where to go from here but I have my next appointment with my nutritionist on Wednesday. Hopefully we can come up with a new game plan.

Bummer but it's better to be armed with information.

Yea. I think I'm zeroing in on what may have driven the issue.

When I upped my calories I really tried to balance my macros better and hit my all my targets instead of eating mostly protein. When did this, I leaned on some processed foods (H-E-B carb sense tortillas, Legendary Pop Tarts, Catalina Crunch Cereal) that seem to use net carbs to calculate calories. So I may inadvertently upped my calories even more than I meant to while simultaneously taking in less protein (im still averaging 240 grams a day) and eating more fats (still staying at or below my macro target). I'm not sure if this drove the issue or not but it's the only thing I can think of.

This is the only variable I have not accounted for. I'm going to run it by my nutritionist to get her input. I'll report back to the thread, just in case anyone is curious.

What's up everybody?!

What do y'all say to knocking out our 2025 New Year's resolutions in 2024?!

Back at it! Let's finish the year strong!

Aggressive cut fully in swing.

I am NOT going into 2025 with "lose a bunch of weight" on my to-do list.

I am coming off an ulcerative colitis flare for the last month and a half and lost about 15 pounds. A bit of a miserable cheat code, but hoping I can keep it off and lose some more weight.

chansonjr said:

---

chansonjr said:

---

Age: 42
Height: 5'11"
Starting Weight: 276 in March
Goal: just to lose weight and get healthier.
I am down to 233 as of today. Can't wait to get in the 220s as the last time I saw that was around 2009.

---

Down to 228.6 today. Now let's see if I can get into the 210s

---

hope this question is ok for this thread.

do you mind sharing some of the major changes you made? I'm in a somewhat similar spot.

Age: 45
Height: 5'10"
Starting Weight: 250-260 fluctuating in March 2024
Current: 228.

last time below 220s was probably about 10 years ago. I suspect my natural weight is around 180-200, and it would be incredible to get into the 210s and then maybe even bust that.

since I'm asking, I'll share:

Starting in about April, I changed my diet considerably - less mexican restaurants, gumbo and boudain, etc. And more Jason's deli sandwiches/salads and the HEB pre-prepped meals (salmon/chicken with asparagus etc); added yogurt and more fruit, but would still have some cheat days every few weeks. Had a difficult time sticking to additional physical activity - running, walking, etc. I would be good a week or two, then stop. Had a freakin heart attack 8/28 and diet is more strict since then (no more JD sandwiches for example). I'm doing cardiac rehab now so that is generally my 'exercise' but also got a stationary bike and elliptical for the house for when I can start doing more (anxiety a big blocker here). I'm looking forward to getting more active more than I can remember in a long time.

I'm curious if you have something specific or detailed or even general you can share since your progress is pretty incredible. I can only imagine how happy you must feel about your progress. Congrats for sure!

Thanks and gig 'em.

Here are the main things that I have done or changed since I've started losing weight.

- eat smaller portions. I ate fairly healthy before but I would find the biggest bowl or plate, fill it to the top and eat everything.

- stop eating junk. I was kind of bad at being a sneak eater and eating junk if it was around. I would justify to myself that it was only one donut or candy bar. Just had to start telling myself no.

- exercise. I try to exercise 5-6 days per week. Walking 3-4 miles at a pace of 3.4 to 4 mph or going to the gym and doing 30 min cardio and 45 min of weights.

As for diet, I just try to eat fairly healthy. A lot of protein and vegetables. Still do have some carbs such as rice, potatoes and pasta. Try to eat as little processed foods as possible.

I hope this helps. As my wife says, it crazy what happens when we eat less and do more.

chansonjr said:

---

Here are the main things that I have done or changed since I've started losing weight.

- eat smaller portions. I ate fairly healthy before but I would find the biggest bowl or plate, fill it to the top and eat everything.

- stop eating junk. I was kind of bad at being a sneak eater and eating junk if it was around. I would justify to myself that it was only one donut or candy bar. Just had to start telling myself no.

- exercise. I try to exercise 5-6 days per week. Walking 3-4 miles at a pace of 3.4 to 4 mph or going to the gym and doing 30 min cardio and 45 min of weights.

As for diet, I just try to eat fairly healthy. A lot of protein and vegetables. Still do have some carbs such as rice, potatoes and pasta. Try to eat as little processed foods as possible.

I hope this helps. As my wife says, it crazy what happens when we eat less and do more.

---

Thanks!

fredfredunderscorefred said:

---

chansonjr said:

---

chansonjr said:

---

Age: 42
Height: 5'11"
Starting Weight: 276 in March
Goal: just to lose weight and get healthier.
I am down to 233 as of today. Can't wait to get in the 220s as the last time I saw that was around 2009.

---

Down to 228.6 today. Now let's see if I can get into the 210s

---

hope this question is ok for this thread.

do you mind sharing some of the major changes you made? I'm in a somewhat similar spot.

Age: 45
Height: 5'10"
Starting Weight: 250-260 fluctuating in March 2024
Current: 228.

last time below 220s was probably about 10 years ago. I suspect my natural weight is around 180-200, and it would be incredible to get into the 210s and then maybe even bust that.

since I'm asking, I'll share:

Starting in about April, I changed my diet considerably - less mexican restaurants, gumbo and boudain, etc. And more Jason's deli sandwiches/salads and the HEB pre-prepped meals (salmon/chicken with asparagus etc); added yogurt and more fruit, but would still have some cheat days every few weeks. Had a difficult time sticking to additional physical activity - running, walking, etc. I would be good a week or two, then stop. Had a freakin heart attack 8/28 and diet is more strict since then (no more JD sandwiches for example). I'm doing cardiac rehab now so that is generally my 'exercise' but also got a stationary bike and elliptical for the house for when I can start doing more (anxiety a big blocker here). I'm looking forward to getting more active more than I can remember in a long time.

I'm curious if you have something specific or detailed or even general you can share since your progress is pretty incredible. I can only imagine how happy you must feel about your progress. Congrats for sure!

Thanks and gig 'em.

---

You have done some good work all ready (especially in spite of your health issues).

Do you track your macros? (ie, protein, carbs, fat? in grams). You may want to start doing that (it only sucks for the first few weeks while you look up all of the stuff you normally eat, then you can just coast).

Tex117 said:

---

You have done some good work all ready (especially in spite of your health issues).

Do you track your macros? (ie, protein, carbs, fat? in grams). You may want to start doing that (it only sucks for the first few weeks while you look up all of the stuff you normally eat, then you can just coast).

---

I have not added them up; have considered doing that but have not yet. I definitely read more nutrition labels than ever before and try to stay away from high fat, cholesterol, sodium and additional sugars. I'll look into this - thanks!

fredfredunderscorefred said:

---

Tex117 said:

---

You have done some good work all ready (especially in spite of your health issues).

Do you track your macros? (ie, protein, carbs, fat? in grams). You may want to start doing that (it only sucks for the first few weeks while you look up all of the stuff you normally eat, then you can just coast).

---

I have not added them up; have considered doing that but have not yet. I definitely read more nutrition labels than ever before and try to stay away from high fat, cholesterol, sodium and additional sugars. I'll look into this - thanks!

---

No need to go crazy, but it would be a good idea to see generally what you are eating in terms of protein, carbs and fats.

When you keep dropping more weight, this will matter more and more (you probably aren't there yet).

But this will start to establish your baseline. (I would add to the stuff you are staying away from....overly processed food. Try and stay on the walls of the grocery stores rather than the aisles).

Calorie and protein targets on point last week. Tracking stuff makes a big difference. I've survived a few challenges including going to a client appreciation dinner (skipped the mashed potatoes and said no to dessert), several Mexican food outings (swap the margs for some Corona Light), and other random temptations.

Been on the aggressive cut for a couple weeks now and feeling good about things. Feel like I'm going to have a big drop soon on the scale and hit some new lows this week.

Previous years by the time I hit October I'd already put back on what I lost early in the year and am already in "I'll start over next year" mode.

I'm right at my low weight for the year and looking forward to having my 2025 resolution done by mid-December.

Those are incredible results in six weeks for someone already at really low body fat.

Great work.

Search my posts on this thread. I think I've shared a bunch of key learnings.

Feel free to PM me with questions.

Thanks man!

Over the last 14 months I've averaged losing 10lbs per month. I've learned a lot about nutrition, exercise and my body.

So far I've hit 1 of my big 3 goals (complete a 5k in less than 25:20) and my other 2 (hit 10% body fat and hit 225 1 rep max on the bench) are within reach.

Just have to keep pushing and stay disciplined.

Keep grinding everyone.

texag06ish said:

---

Following up:

After my last DEXA scan I redistributed my macros to focus on protein. I also deemphasized hitting my fat macro goal. This lead me to eat more protein and complex carbs (in the form of fruit mostly).

Fast forward 6 weeks and I had another DEXA scan today. I think I may have got my macros right this time.

I lost a total of 5.3lbs. Lost 7.6lbs body fat. Gained 2.1lbs lean tissue. Currently sitting at 14.7% body fat.

Taking all this into consideration, it seems like I need to keep my macros as is and focus on really pushing myself in the gym.

Keep up the hard work everyone.

---

Great work dude. Great work.

(Everyone demonizes carbs, but the real enemy is fat. It does nothing metabolically. Carbs are delicious and fuels workouts. Protein builds muscle. Fat is blah).

chansonjr said:

---

chansonjr said:

---

Age: 42
Height: 5'11"
Starting Weight: 276 in March
Goal: just to lose weight and get healthier.
I am down to 233 as of today. Can't wait to get in the 220s as the last time I saw that was around 2009.

---

Down to 228.6 today. Now let's see if I can get into the 210s

---

I got down into the 210s but not the way I would have preferred. Had my appendix removed on 9/18 and a resulting 11 day hospital stay. Currently at 217 lbs and feel back to 100% health. Plan to hit the gym tomorrow for the first time in over a month.