What an enjoyable thread to read! Congratulations on your steady progress, @brownbear1968.
@anna_5588, I wonder if, rather than rushing to “cure” normal fluctuations of the scale, which it seems the OP has come to view curiously rather than fearfully, you should consider emulating his lack of reactivity to daily body weight. Why worry about sodium bloat when everything is going well? Why on earth would you go to diuretics, whether natural or not? This is disordered thinking.
Good point
Regardless, danedlion root tea, asparagus and cabbage are good additions to the diet/for digestion
Week #1/6
Day #01/42: 135.1 kg (297.2 lb) - 2021/01/25
Day #02/42: 134.6 kg (296.1 lb) - 2021/01/26
Day #03/42: 134.3 kg (295.5 lb) - 2021/01/27
Day #04/42: 133.6 kg (294.9 lb) - 2021/01/28
Day #05/42: 132.5 kg (291.5 lb) - 2021/01/29
Day #06/42: 131.7 kg (289.7 lb) - 2021/01/30
Day #07/42: 130.5 kg (287.1 lb) - 2021/01/31
Week #2/6
Day #08/42: 130.4 kg (286.9 lb) - 2021/02/01
Day #09/42: 131.1 kg (288.4 lb) - 2021/02/02
Day #10/42: 130.8 kg (287.8 lb) - 2021/02/03
Day #11/42: 130.4 kg (286.9 lb) - 2021/02/04
Day #12/42: 130.6 kg (286.9 lb) - 2021/02/05
Day #13/42: 129.7 kg (285.3 lb) - 2021/02/06
Day #14/42: 130.1 kg (286.2 lb) - 2021/02/07
Week #3/6
Day #15/42: 131.2 kg (288.6 lb) - 2021/02/08
Day #16/42: 130.6 kg (287.3 lb) - 2021/02/09
Day #17/42: 130.4 kg (286.9 lb) - 2021/02/10
Day #18/42: 130.4 kg (286.9 lb) - 2021/02/11
Day #19/42: 129.7 kg (285.3 lb) - 2021/02/12
Day #20/42: 129.3 kg (284.5 lb) - 2021/02/13
Day #21/42: 129.0 kg (283.8 lb) - 2021/02/14
Week #4/6
Day #22/42: 129.4 kg (284.7 lb) - 2021/02/15
Day #23/42: 129.4 kg (284.7 lb) - 2021/02/16
Day #24/42: 128.6 kg (282.9 lb) - 2021/02/17
Day #25/42: 128.8 kg (283.4 lb) - 2021/02/18
Day #26/42: 128.6 kg (282.9 lb) - 2021/02/19
Day #27/42: 128.3 kg (282.3 lb) - 2021/02/20
Day #28/42: 128.0 kg (281.6 lb) - 2021/02/21
Week #5/6
Day #29/42: 128.5 kg (282.7 lb) - 2021/02/22
Day #30/42: 128.2 kg (282.0 lb) - 2021/02/23
Day #31/42: 128.5 kg (282.7 lb) - 2021/02/24
Day #32/42: 128.2 kg (282.0 lb) - 2021/02/25
Day #33/42: 127.9 kg (281.4 lb) - 2021/02/26
Day #34/42: 127.9 kg (281.4 lb) - 2021/02/27
Day #35/42: 127.2 kg (279,8 lb) - 2021/02/28
Week #6/6
Day #36/42: 127.6 kg (280.7 lb) - 2021/03/01
Day #37/42: 126.6 kg (278.5 lb) - 2021/03/02
Day #38/42: 127.2 kg (279.8 lb) - 2021/03/03
Day #39/42: 127.7 kg (280.9 lb) - 2021/03/04
Day #40/42: 127.0 kg (279.4 lb) - 2021/03/05
Dear @anna_5588 and @EmilyQ, thank you for your words and suggestions! They make me more motivated!
My bet now is focus on the daily (aggressive) deficit. Insulin resistance makes things slow, but I already broke some bodyweight (and waist line) values when compared to other methods I’ve tried these past years (five…) that suggest this is one reasonable path.
One little pleasure I have is that liquid retention or not, good bowel movements or not, good sleep quality or not, etc, almost all of them are literally destroyed by caloric deficit.
Great work! Almost 20lbs down in just 6 weeks!! How are you feeling? Seems by your posts that your eating has been solid and in check? I know you said that was one of your struggles on past weight loss attempts. Keep going!!!
Down to 85.3 kg today. Checking in on Sunday with new and exciting data!
Have a great weekend fellas
@lordgains
What does your deficit look like? How are you feeling? I too am dieting and it’s starting to get real. going to 750cal deficit after this weekend. Already hungry all the time but luckily strength and stamina are still good in the gym except for hard leg days i’m struggling a bit.
First 2-3 weeks were 300 kcals. Then 500 kcals for 6 weeks, then 700-800 kcals for 2 weeks.
Felt bad the first month, stabilized mood wise but overall energy was down. I had good mood for 3/4 of the day and in the evenings I was feeling very tired. Also less motivated to train. Libido way down.
This will change when your body adapts. At least it did for me. You want to eat psychologically to feel better but you’re not hungry hungry.
Strength didn’t decrease that much over the course of the diet. 25 lbs on squat, 15 lbs on bench. But I also lost 16 lbs.
[quote=“lordgains, post:129, topic:271821, full:true”]
I haven’t lost anything yet. I’m on gear currently and actually set a bench PR by 25lbs this past week!
Luckily my girl went on a diet with me, so she was also moody and tired all the time. That’s the only time I was happy about that.
That helps a lot in the strength department. Also harsher deficits are possible.
Go for a walk, try to forget about it or just push through. You’ll make it!
Week #1/6
Day #01/42: 135.1 kg (297.2 lb) - 2021/01/25
Day #02/42: 134.6 kg (296.1 lb) - 2021/01/26
Day #03/42: 134.3 kg (295.5 lb) - 2021/01/27
Day #04/42: 133.6 kg (294.9 lb) - 2021/01/28
Day #05/42: 132.5 kg (291.5 lb) - 2021/01/29
Day #06/42: 131.7 kg (289.7 lb) - 2021/01/30
Day #07/42: 130.5 kg (287.1 lb) - 2021/01/31
Week #2/6
Day #08/42: 130.4 kg (286.9 lb) - 2021/02/01
Day #09/42: 131.1 kg (288.4 lb) - 2021/02/02
Day #10/42: 130.8 kg (287.8 lb) - 2021/02/03
Day #11/42: 130.4 kg (286.9 lb) - 2021/02/04
Day #12/42: 130.6 kg (286.9 lb) - 2021/02/05
Day #13/42: 129.7 kg (285.3 lb) - 2021/02/06
Day #14/42: 130.1 kg (286.2 lb) - 2021/02/07
Week #3/6
Day #15/42: 131.2 kg (288.6 lb) - 2021/02/08
Day #16/42: 130.6 kg (287.3 lb) - 2021/02/09
Day #17/42: 130.4 kg (286.9 lb) - 2021/02/10
Day #18/42: 130.4 kg (286.9 lb) - 2021/02/11
Day #19/42: 129.7 kg (285.3 lb) - 2021/02/12
Day #20/42: 129.3 kg (284.5 lb) - 2021/02/13
Day #21/42: 129.0 kg (283.8 lb) - 2021/02/14
Week #4/6
Day #22/42: 129.4 kg (284.7 lb) - 2021/02/15
Day #23/42: 129.4 kg (284.7 lb) - 2021/02/16
Day #24/42: 128.6 kg (282.9 lb) - 2021/02/17
Day #25/42: 128.8 kg (283.4 lb) - 2021/02/18
Day #26/42: 128.6 kg (282.9 lb) - 2021/02/19
Day #27/42: 128.3 kg (282.3 lb) - 2021/02/20
Day #28/42: 128.0 kg (281.6 lb) - 2021/02/21
Week #5/6
Day #29/42: 128.5 kg (282.7 lb) - 2021/02/22
Day #30/42: 128.2 kg (282.0 lb) - 2021/02/23
Day #31/42: 128.5 kg (282.7 lb) - 2021/02/24
Day #32/42: 128.2 kg (282.0 lb) - 2021/02/25
Day #33/42: 127.9 kg (281.4 lb) - 2021/02/26
Day #34/42: 127.9 kg (281.4 lb) - 2021/02/27
Day #35/42: 127.2 kg (279,8 lb) - 2021/02/28
Week #6/6
Day #36/42: 127.6 kg (280.7 lb) - 2021/03/01
Day #37/42: 126.6 kg (278.5 lb) - 2021/03/02
Day #38/42: 127.2 kg (279.8 lb) - 2021/03/03
Day #39/42: 127.7 kg (280.9 lb) - 2021/03/04
Day #40/42: 127.0 kg (279.4 lb) - 2021/03/05
Day #41/42: 126.2 kg (277.6 lb) - 2021/03/06
Thank you @s.gentz
My strategy for this interval is one kind of the Lyle McDonald’s modified Protein Sparing Modified Fast[1] with my bro-adjustments. Basically: protein, veggies and supplements. Fats just only enough to prepare meal (~100 g max…) as well as carbs (the only ones are from veggies, usually below 50 g). I’ve never had an adherence like this.
At some point, in the future, I will try - again - to gradually add carbs.
Congrats!
As a freakcontroller, I am making my best efforts to do nothing stupid to beat 20.0 tomorrow. Today it was 19.6 lol…
Probably this will not happen, because whenever I reach a new low, my body kind of ‘reacts’ on the contrary way on the day next with some number above it.
Week #1/6
Day #01/42: 135.1 kg (297.2 lb) - 2021/01/25
Day #02/42: 134.6 kg (296.1 lb) - 2021/01/26
Day #03/42: 134.3 kg (295.5 lb) - 2021/01/27
Day #04/42: 133.6 kg (294.9 lb) - 2021/01/28
Day #05/42: 132.5 kg (291.5 lb) - 2021/01/29
Day #06/42: 131.7 kg (289.7 lb) - 2021/01/30
Day #07/42: 130.5 kg (287.1 lb) - 2021/01/31
Week #2/6
Day #08/42: 130.4 kg (286.9 lb) - 2021/02/01
Day #09/42: 131.1 kg (288.4 lb) - 2021/02/02
Day #10/42: 130.8 kg (287.8 lb) - 2021/02/03
Day #11/42: 130.4 kg (286.9 lb) - 2021/02/04
Day #12/42: 130.6 kg (286.9 lb) - 2021/02/05
Day #13/42: 129.7 kg (285.3 lb) - 2021/02/06
Day #14/42: 130.1 kg (286.2 lb) - 2021/02/07
Week #3/6
Day #15/42: 131.2 kg (288.6 lb) - 2021/02/08
Day #16/42: 130.6 kg (287.3 lb) - 2021/02/09
Day #17/42: 130.4 kg (286.9 lb) - 2021/02/10
Day #18/42: 130.4 kg (286.9 lb) - 2021/02/11
Day #19/42: 129.7 kg (285.3 lb) - 2021/02/12
Day #20/42: 129.3 kg (284.5 lb) - 2021/02/13
Day #21/42: 129.0 kg (283.8 lb) - 2021/02/14
Week #4/6
Day #22/42: 129.4 kg (284.7 lb) - 2021/02/15
Day #23/42: 129.4 kg (284.7 lb) - 2021/02/16
Day #24/42: 128.6 kg (282.9 lb) - 2021/02/17
Day #25/42: 128.8 kg (283.4 lb) - 2021/02/18
Day #26/42: 128.6 kg (282.9 lb) - 2021/02/19
Day #27/42: 128.3 kg (282.3 lb) - 2021/02/20
Day #28/42: 128.0 kg (281.6 lb) - 2021/02/21
Week #5/6
Day #29/42: 128.5 kg (282.7 lb) - 2021/02/22
Day #30/42: 128.2 kg (282.0 lb) - 2021/02/23
Day #31/42: 128.5 kg (282.7 lb) - 2021/02/24
Day #32/42: 128.2 kg (282.0 lb) - 2021/02/25
Day #33/42: 127.9 kg (281.4 lb) - 2021/02/26
Day #34/42: 127.9 kg (281.4 lb) - 2021/02/27
Day #35/42: 127.2 kg (279,8 lb) - 2021/02/28
Week #6/6
Day #36/42: 127.6 kg (280.7 lb) - 2021/03/01
Day #37/42: 126.6 kg (278.5 lb) - 2021/03/02
Day #38/42: 127.2 kg (279.8 lb) - 2021/03/03
Day #39/42: 127.7 kg (280.9 lb) - 2021/03/04
Day #40/42: 127.0 kg (279.4 lb) - 2021/03/05
Day #41/42: 126.2 kg (277.6 lb) - 2021/03/06
Day #42/42: 126.3 kg (277.9 lb) - 2021/03/07
6 weeks
Plans:
Thanks for the support @lordgains! and everyone for the motivation during these days. It happened very fast.
Nice Sunday and blessed week for you
Thank you for sharing it with us! Proof that steady effort works.
Absolutely smashing it, keep it up!
So here’s my complete data from this cut.
January 2nd to March 7th
Kcals:
Weeks
1-3: <2700 kcals
4-8: <2400 kcals
9-10: <2250 kcals
Around 500-1000 kcals burned from activity every day. Including mainly walks and training.
Training was 2 times per week full body.
Weight went from 91.4 kg (203.8 lbs) on January 2nd to 84.7 kg (188.8 lbs) on March 7th.
No body fat measurements at the beginning but since the end of January, I went from 17-18% to 11.5-12.5 % (that’s what I think I am now). So I was probably even higher than I thought in the first picture way down (looks to me like <18% but I carry a lot in the legs so could be 20%) since it’s from December. Your estimation of my BF in all 3 pictures is welcome, be harsh, we are grown ass men.
Circumference at the navel went from 92 cm (36.2 inches) to 87 cm (34.2 inches). 2 inches down. When I last was 10% or under, my navel circumference was at 82 cm. So I’m nowhere near that even if I built some muscle somewhere in that area (maybe errector spinae, unlikely though).
The change in looks is very noticeable. If I was comfortable showing pics with clothes and full body, you could see that I had a small belly going in December which is now gone.
(Image deleted)
Strength decreased as expected. Squat decreased about 22 lbs, which really is nothing. Bench decreased around 9 lbs. That will take me 4 weeks to gain back at maintenance. Oddly overhead press didn’t change (not strong here though).
Thanks for following and great to see so many people supporting @brownbear1968. I hope some people will carry on the thread with data. Also, thanks for the people who gave me some motivation, even if I did this more spontaneously out of an idea that I could get @brownbear1968 s male hindbrain working if we made a challenge out of this haha! Was fun and I’ll check back on this thread, to see if everything is going as it should.
Tell me what you think about this and chime in if you have any questions or suggestions.
I’ll probably make another 4 week cut in May/June to get close to 10%. We’ll see.
Oh one thing I forgot!
I didn’t have that much sleep last week (7.5 hours every night, I need more) and didn’t really lose weight. Yesterday I slept 9 hours and woke up nearly 2 lbs lighter.
That just demonstrates again how important sleep is on a diet.
If you sleep 5 hours one night, studies show, you’ll have the metabolism of an 80 yo the next day (insulin resistance for example). Get your sleep.
Cycle #1, 42 days, from 01/25 to 03/07/2021
Cycle #2
Week #1/6
Day #01/42: 126.9 kg (279.2 lb) - 2021/03/08
One little non-scale victory.
A lot of type 2 diabetes fellas I have - me included - usually have to deal with a problem called “The Dawn Phenomenon”: we wake up with high blood sugar values, no matter how ketogenic or low carb the diet is, no matter what time our last meal is, etc.
Any number above 100 mg/dL (5.55 mmol/L) is considered above the acceptable for a healthy pearson. From 100-125 mg/dL is pre-diabetic and above 125 diabetic.
And, after this kind of ‘low-cost-home-SPA’ I created, I could read a two digit blood glucose in the morning. That’s so good … But I need to monitor the following days if this still in this range. Today was the second with 2 digits…
What nutritionist could achive such precision (or… for how much money monitoring your numbers on a daily basis… lol)?
