Wrapped up my MBA in the Fall and had buoyed up to 228. Fall work got me back down to 215, and then the holidays cut that progress in half.
My goal for this year is to get down to 200, ideally before a trip to Europe at the end of September.
… winter months really challenge my activity level and motivation.
After November Wedding, honeymoon, covid, holidays, things were bleak. We’ve been strong in Dry January. Eating is under control, been staying active with gym and climbing. Wife is training for her second half marathon so it’s easy for me to tag along to the gym for a half hour cardio, then I walk laps or shoot hoops while she finishes her long ass runs.
I was tired and couldn’t be bothered to get out to the rec center this morning at 5:15 with the alarm, but will be heading out to get a jog in on my lunch hour today.
Sorry for the length, but here we go.
Started my journey to better health in Aug 2023 when I clocked in at about 229. Mind you I am 5-6 but with a Polish build which meant I was 44lbs over the target my doctor said I should be at. Being 44 years old I set the goal of being at my target weight by daughters 4th birthday which essentially meant I would need to lose 1lb per week to get there. I want to be there for my kid and not stroke out as I currently am on 2 Blood Pressure meds.
In Aug I got back on the Peloton to start a new habit. A lot of what I started was because of the guys on the Chasing Scratch podcast and their fitness goals as well as @MerchCzar and @Cody have talked about during their Trap Draw sessions. I wrote down my goals by building a dashboard of sorts for myself in Google Sheets along with a Google Form to track my exercise and goals for the week. Each week I set a new “Output” goal for my Peloton based up life and what’s going on whether it’s travel for work, kiddo stuff, whatever. This has helped me not get in the rut of well I missed one week so I should just say f-it.
I started out using a Whoop but got annoyed by it since it was a pain in the ass to get wet and clean. So I started using my wife’s old Pixel watch to better track my calorie burns - this was in August and also coincided with my Whoop re-up. I love the Pixel watch and my wife wanted hers back so I got the Pixel Watch 2. It comes with Fitbit built in which i like.
Then in November my buddy said I should really start tracking my meals and to use macros. It helped him get in the best shape of his life this past year with the help of nutritionist and coach as he trained for multiple Spartan Races. I started using Fitbit to track my food intake and holy shit did I learn a lot about what I was eating and how my entire adult life I had no idea to how to properly eat.
So I set my Macro ratio’s close to the 40-30-30 (Carbs-Protein-Fat) ratio of a balanced diet but went with 39-32-29 since my brain works better if I have exacts that arent normal. I also have a strict calorie intake of 2000 calories with a goal of a minimum 1,500 calorie a day deficit. What I found out by tracking things was I could easily eat everything I always like but now understood how much of it I can eat and what I needed to balance to ensure I felt full, fueled, and didn’t desire to get off the rails. I mean I on the regular eat Halo Top Ice Cream since I have everything balanced out. I don’t cut carbs. Hell, I even have a Macro Friendly Taco Bell order I have. I did make the switch to My Fitness Pal for food tracking (paid version) as it’s WAY better than Fitbit. I will not continue my Fitbit premium past the free 6mo from my watch.
Anyway, I am now tracking to be under 205 this week - down 25 lbs overall. Right on my goal timeline. My blood pressure is now WAY into the healthy range and am looking forward to what my doc says during my next visit in a few weeks.
I have found work arounds for when I travel for work (hit a grocery store up for cold cuts, fruit, veggies, etc - bring protein bars / powders) as well as easy hacks to lighten up the calorie load with foods. Egg whites vs. whole eggs, spray oils vs. just pouring oil in, very limited booze (no work around here) thin sliced cheese, thin cut bread with whole grains, using no fat greek yogurt and low fat cottage cheese to lift a lot items and make the hacks.
I still have Friday night pizza night with my family each week. I just make sure I go protein heavy for breakfast and lunch.
Everything is about balance and keeping yourself engaged and accountable.
I love this thread and am happy to chat about anything more if anyone wants to. Keep it at it everyone. But write down the goals and build a plan to get there. Hope doesn’t get results. But you got this!
Here is a screenshot of my dashboard which I check a lot.
I am currently on 4 (!) blood pressure meds. “Resistant hypertension” is what the white coats call it. I truly had no symptoms but really freaked out some nurses when I went in for a checkup around 3 years ago (think i measured 240/130?). I have an extensive family history of hypertension on both sides so it’s likely genetic but lifestyle has contributed for sure.
When I first started the medication, I really freaked myself out and it put me off hard exercise for a bit. It was VERY easy to get dehydrated when first adjusting to the meds, at the time I was on a 40ish mile planned bike ride and bonked super hard at mile 36. Full legs and neck cramping at the same time, so bad that I wasn’t sure how I was going to make it home. I rested for a good 30 minutes and slow rolled it back to the house some how.
It made me think I was never going to get to enjoy those sorts of things again but I’ve slowly adjusted and have gotten some stamina back. BP is being managed well by my doc and cardiologist and we’re within normal ranges with medication.
But yeah, big guys, go get checked out!
Awesome updates in this thread, it’s inspiring. I hit an all time high right around New Years, the month leading up to Christmas was rough. But I’ve been eating better and dry January has helped. Less snacking, trying to cut out sugar whenever possible, and generally eat more protein instead of munching on carbs.
I didn’t realize how much I snacked/grazed throughout the day until I decided to try to limit snacking. The secretaries in my office how so much candy, baked goods, and just general crap out all day long. It’s so easy to just grab a cookie on your way back to your desk. I’ve been pretty good since January 1 and I generally just feel better overall. I haven’t really been too consistent with a workout routine, but I’m going to get back into the Fit For Golf app with some of their home workouts. I bought a Kettlebell and some bands, so I’m hoping that is enough to get me started.
I’m also enjoying going on walks, although with the sub-freezing temps in NY lately, it’s tough to get out after work or at night. Still, I’m down about 7lbs from the start of the month, mostly just from eating healthier.
This thread is great, I’m happy to see such progress; it gives me hope.
Since the evening of Jan 1, I’m down about 30.
I did a 90 hour water fast to restart my system and then have switched to about 90-95% carnivore diet.
Heavy/High protein, mostly beef, chicken, pork, salmon, shrimp, egg and hard cheese. The occasional salad or side veg with a good dinner, BUT zero carbs, processed foods or added sugars.
A morning protein shake with Greek yogurt and a few frozen strawberries (my only sugars most days) and I’m off to a great start.
Technically a full carnivore is zero veggies, no fruit, no coffee, but I do mix in a little bit because some are good and I need a bit of the fiber.
Combine with no juice January (have had a few NA Beers), but haven’t had alcohol and 2024 is off to a good start. I haven’t even started working out, either, so once I do, I can’t wait to see what happens from there.
Good for you, man!!
Also, I have never related to anything more than this statement.
I’m down almost 20lbs from the end of October. Felt like I stalled a little bit on my weight loss at the beginning of January while I kept my workouts and daily calories consistent, even though I’m doing dry January.
Last week Monday did a 36 hour fast and liked it enough to do it again this week. It got the weight loss going again. I think I may make it a part of my regular routine until I hit my goal weight of 220.
I’ve considered trying to stretch the fast to 2-3 days at a time but am worried of losing the progress I’ve made weight lifting. I’m not willing to take a step back there after working at it consistently the last 9 months.
Just checking in, started January at 231. February check in we’re at 223. Very happy with the progress so far.
Main changes that have stuck have been calorie tracking, no alcohol, in the gym 3x a week on the treadmill doing interval runs. We’ve also been doing some climbing and outdoor activities as the weather allows. Biggest change has been trying to implement the mentality of knowing that some days I don’t have all the energy to give 100%, but doing something is better than doing nothing.
Goals for February are to reintroduce alcohol minimally (only when we’re out of the house). Also planning to incorporate weightlifting.
Can your brain please set a meeting with my brain to discuss this?
One thing I’ve found works for me is shifting focus. So if I don’t have energy for lifting heavy, I’ll say my focus is going super slow that day.
I do OrangeTheory for 99% of my fitness and we have colour based heart rate monitor. I’ll have days where I’ll say “my goal is to be in green zone as much as possible” (green zone is mid range heart rate). Because I’m good at being really competitive with myself I can be competitive of being super in the green zone
Alright boys, I’m fat as shit right now need to work my way down. Currently at about 375 at 6’1, would be great if I was Vince Wilfork but I’m not. Gonna be starting off with some every other day yoga, and 2 mile walks as we head into golf season. Once golf is here will be walking about 27-36 holes weekly in addition to the above plans. Cutting out all drinks sans water and the occasional weekend beverages. Going to work to keep it to leafy green veg and protein on the diet. But mostly focus on not eating like an asshole. Heres to getting below 350 by May 1st!
I’m 6’3 and was around 260 and not happy with myself at the end of November. In early January I signed up for a 5K on Feb 24 and 10K at the end of March. Having something to train for has been a huge help for me both with exercise and eating. I’m around 238 now and not as focused weight anymore, just being healthier overall. Bought a rode bike and am looking into some sprint triathlons. I want to keep a run/tri on the calendar going forward to keep me honest and motivate me.
I’m 5’11 and started the year at 282. That’s not my all time high, but it’s not ideal. My goal is to see 199, which would be the first time since I was 14 or so.
I’m 34 pounds down right now, tracking my calories and trying to avoid anything sugary or processed. I’m also not drinking, and honestly that has felt great. I tend to drink too much in the warmer months, but I’m working on it.
I’m lifting weights about 5 times a week, trying to get as low as I can without dropping muscle. We’ll see how it goes, maybe I’ll make it to my goal by the fall
6’2” 265 here. Not my heaviest but it is my fattest lol. I’ve been eating better and have cut out drinking. Only 3 beers of the year so far on Super Bowl Sunday. Trying to get back in the gym regularly and have walked more rounds so far this year and plan to keep that up, I play 50ish rounds per year so going to try and walk half of them, it’s pretty rough summers for walking in south Louisiana.
Keep it up guys!!
5’10 263 have been at or around this weight for the last couple of years. I did not realize how bad things were until the last couple of weeks. Vacation and wife was sharing photos with me. Things need to change I do like the 199 goal however I would be happy getting down closer to 215 or so as a start.
How is everyone’s progress going so far? No weight loss here yet but sticking to the plan.
Had a biometric screening yesterday, BP, glucose, and all that was good….cholesterol and bmi was high but that’s not a surprise
Monthly Check-in. I’m probably down another couple lbs but haven’t been paying a ton of attention to it since I was hyperfocusing on weight at first. I’ve kept on track with eating/booze and calorie counting and still hitting the gym 3-4 times a week, up to 4 mile runs now.
I did fail on my plan to incorporate more weightlifting this month, but I do have a good plan going forward to lift on the inbetween days where my wife goes to the gym and I’ve just been walking. Plan now is to keep it moving. Doc’s appt next week so hope the progress will make him happy.
Been down 8 lbs or so but I’m not trying as hard as I could/should. I still eat like an asshole and start everyday saying today will be the day I get a workout routine back and then I never do. Work takes so much motivation out of me by the time I get home I’m shot.
I hate my body, but I also can’t complain because I have never made a serious attempt at dieting and have only made half assed efforts at exercising regularly.
To summarize, I don’t have the body I want, but I have the body I deserve.
