Fitness: Weight loss group accountability

[JediGuy]

Guys/gals,
I haven’t spent a ton of time in this forum, but I’ve got some changes that need to be made.

Might have missed, but thought it would be cool to have a thread where people could post background, goals, approaches as they work on fitness. Personally, this will involve strength and hypertrophy, but first some needed weight loss.

Background: INTJ, zero military, generally active but skinny fat until just before college, got skinny again while teaching English in Africa 09-10, stayed active as hourly and then front line management back in US, gained weight intentionally on my own, got strong and leaner doing CrossFit 13-14... Now office/travel job since 15, put on 20 bad pounds since then. Went from Levi’s in 31” waist being comfortably loose to stretchy 32” being uncomfortable tight. These are glamour sizes, so about 35” waist actual.

Height: 5’ 10”
Africa low, 2010: 142#
Best strength to weight, fall 2013: 168#
Current, Dec 2019: 188#

I feel fat. Some of you might scoff at this, but for me, it’s become way past acceptable.

Goal: 170# with 425# deadlift

I haven’t really worked out since 2016. I do not have time due to work, travel, and kids to consistently hit a gym. DL will be primary driver of strength measurement, though I hope to get a squat cage in basement when I can find one cheap locally. Ceiling isn’t high enough for presses, but will work cleans once I build up an absolute strength base again. I also have some dumbbells and a kettlebell as I focus on the weight loss for a while.

I am aware diet is a huge part of weight manipulation. Going to work on that. Starbucks chai tea latte (laugh, go ahead) is the immediate sacrificial lamb.

Why? I feel like crap, my cholesterol is high, I’m vain, my wife is far more fit than I, and I want to play basketball with children when they’re old enough.

To make this a full SMART goal: by Thanksgiving 2020

Had to write this somewhere. Would love to see what you all are working on.

[Diamondback]

Height: 5'6" - short height large frame, mostly sedentary for most of my life
Age: 39
All-time low as adult: 160#, ~2004
More "normal" range: 180-200#, late 1990s to most of 2000s, weight really started packing on about 2015
Lifetime high: 240#, May '19
Short-term goal: 40# off for a total weight of 200# before my 40th birthday mid-June 2020; reduce second chin to point of actually HAVING a neck again so I can button my shirt collars
Longer-term goal: Whittle down to around 180
Current progress: 208# (expected to balloon back to 215-220 over Thanksgiving, was pleasantly surprised by staying right around 210)

Strategy: My doctors have me shooting for a target "glide slope" of 5# drop a month, trying to make lifestyle changes slowly so they're more easily adapted to. Most of this drop is attributable to a combo of keto, intermittent fasting and moving to more consistent meal scheduling, getting most of the calories and carbs earlier in the day, making the "main meal" at breakfast, then a smaller lunch, and replacing dinner with a protein shake and a couple of meat or cheese snacks spaced out over a couple hours. A little constrained on exercise by taking care of a bedridden parent, but sneaking in what jogging, calisthenics and other light exercise I can in between the Evil Old One's demands. Keto for me is a "reduction" diet not a "lifestyle;" the game plan once I've trimmed into goal range is to switch off between regular and keto as needed to stay within +/-10lbs of target. (Sounds like a large swing, but for me that 20lb is just a normal "seasonal cycle" of lighter in summer/heavier in winter.) Watch-words here are "slow and steady," seen too many "Biggest Loser" winners who only set themselves up for losing in life by focusing on "game winning point scores" rather than "settle into a healthier routine small steps at a time." I'm never going to be able to pass a military PFT never mind compete with a Tier 1 operator, but the realistic expectations here are 1. get off the track that saw my mother at 330# with blown-out knees at 60 and 2. be fit enough that if some random street crim decides he wants a piece of me or mine I can be "more trouble than I'm worth" to take on.

Cholesterol/BP/etc all considered "exceptional" for my height/frame and BMI. EDIT: Lucky genes, neither of us are diabetic, pre-diabetic or even approaching pre-.

[tgizzard]

I'll bite

Height 5'11"
Age 36
Always been active
Lowest weight as an adult 150
Highest weight as an adult 205
Ideal weight somewhere between 165 - 175
Current weight 185

Don't eat fast food, don't do processed foods (as much as possible), and I try to avoid sweets. My wife is fit and eats well, I'm basically a by product of her smart choices food wise. My biggest inhibitor to staying within my desired weight range is alcohol. I'm not all - gotta have a drink every day or drink solely to get drunk - But I enjoy a few frosty brew over the course of a weekend and one or two nights during the week. Not that light piss water, but bold high calorie stuff that actually has some taste making it worth drinking.

fitness I keep it simple, I believe in functional strength so my fitness regime consist of running, HIT workouts, and weights - mainly dumbbells and kettle bells. I've never been one looking to win a body building competition, but I like feeling in control of my body and not the other way around.

Personally my goal right now is to get back down to 170, I'm working out and eating well, so my strategy is to scale back the beer intake and add a couple more work outs to the weekly routine.

[CAMagnussen]

Don't laugh

I'm 57.
6'3
Weight: 288

Lowest weight was 210. I'm (no really) a very large frame dude.

But...I desperately need to lose some weight.

My metabolism has always been low, low resting heart rate, body temp always (ALWAYS) not 98.6 but 97. Etc. I'm really only interested in dropping weight and boosting heart health and avoiding diabetes. My diet is suprisingly rather sparse. I don't eat sweets. I do not drink. I do not eat a ton of red meat. But I do not like fruits and vegetables. I'm a true meat and tater guy.

I've started to excercise again....walking briskly...working at building up to 45 minute. power walks 5 of 7 days a week.

etc.

I'd love to get down to 240, at least.

[C2Q]

My wife is fit and eats well, I'm basically a by product of her smart choices food wise.

So awesome that you recognize that and give her kudos. For me, my smart food choices come first from any inflammation result I receive 27 hours later and, as for how much I eat, I have to give C4IGrant the credit. He lost over 30# about 5 years ago and teaches me how to eat less...

It's amazing how little food I need now (under 1000 cal a day easily)...and very frustrating. I tend to be an emotional eater (the happier I am the more I eat, anxious/sad/stressed leads to no eating). I give C4IGrant permission sometimes to stop me from having my kids grab me some pretzels or chocolate in the evening while we are watching our shows together--my favorite part of the day.

[JediGuy]

Thanks for jumping in, C2Q. Seems like you’ve got things about where you want them, working on the fine tuning to actually feel good. My wife is pretty sharp on the eating side, but has taught me a lot, and I would have to admit to generally feeling better when eating what she prepares instead of stopping at Burger King before my hour drive home.

In my defense before posting any weigh-ins tomorrow: This weekend was my (celebrated) anniversary. So, I ate a ton of good food with my 8-month-pregnant wife, though it was generally healthy. I mean... Sugarcoated fruit has to be good for you?

[Diamondback]

Thanks for jumping in, C2Q. Seems like you’ve got things about where you want them, working on the fine tuning to actually feel good. My wife is pretty sharp on the eating side, but has taught me a lot, and I would have to admit to generally feeling better when eating what she prepares instead of stopping at Burger King before my hour drive home.

In my defense before posting any weigh-ins tomorrow: This weekend was my (celebrated) anniversary. So, I ate a ton of good food with my 8-month-pregnant wife, though it was generally healthy. I mean... Sugarcoated fruit has to be good for you?

If there was ever grounds for a "hall pass," I'd say pregnant-wife cravings are at or near top of the list. Congrats on the wee'un on the way, too.

As for me, fell off the wagon this week... dragged kicking and screaming by two grumpy old ladies with pizza cravings. Then again, since it was at lunch when I had more time to burn the carbs... and I only had a chop salad for dinner after to compensate.

[Wake27]

Height: 5'6" - short height large frame, mostly sedentary for most of my life
Age: 39
All-time low as adult: 160#, ~2004
More "normal" range: 180-200#, late 1990s to most of 2000s, weight really started packing on about 2015
Lifetime high: 240#, May '19
Short-term goal: 40# off for a total weight of 200# before my 40th birthday mid-June 2020; reduce second chin to point of actually HAVING a neck again so I can button my shirt collars
Longer-term goal: Whittle down to around 180
Current progress: 208# (expected to balloon back to 215-220 over Thanksgiving, was pleasantly surprised by staying right around 210)

Strategy: My doctors have me shooting for a target "glide slope" of 5# drop a month, trying to make lifestyle changes slowly so they're more easily adapted to. Most of this drop is attributable to a combo of keto, intermittent fasting and moving to more consistent meal scheduling, getting most of the calories and carbs earlier in the day, making the "main meal" at breakfast, then a smaller lunch, and replacing dinner with a protein shake and a couple of meat or cheese snacks spaced out over a couple hours. A little constrained on exercise by taking care of a bedridden parent, but sneaking in what jogging, calisthenics and other light exercise I can in between the Evil Old One's demands. Keto for me is a "reduction" diet not a "lifestyle;" the game plan once I've trimmed into goal range is to switch off between regular and keto as needed to stay within +/-10lbs of target. (Sounds like a large swing, but for me that 20lb is just a normal "seasonal cycle" of lighter in summer/heavier in winter.) Watch-words here are "slow and steady," seen too many "Biggest Loser" winners who only set themselves up for losing in life by focusing on "game winning point scores" rather than "settle into a healthier routine small steps at a time." I'm never going to be able to pass a military PFT never mind compete with a Tier 1 operator, but the realistic expectations here are 1. get off the track that saw my mother at 330# with blown-out knees at 60 and 2. be fit enough that if some random street crim decides he wants a piece of me or mine I can be "more trouble than I'm worth" to take on.

Cholesterol/BP/etc all considered "exceptional" for my height/frame and BMI. EDIT: Lucky genes, neither of us are diabetic, pre-diabetic or even approaching pre-.

It sounds like there isn't any reason you couldn't pass any one of the various military fitness tests.

[JediGuy]

Vandal, I like the idea of a weekly update of some sort.

I think it’s a great idea for people to have a regular day when they know they’re going to review progress; even more so if other people with see it. I think I’ll take the idea of Sunday and post up something myself. However, I wouldn’t make that an expectation like “you have to if you post in this thread.” More like, post up where you are, your goals, maybe techniques you’re trying, a plan, etc, and updates absolutely welcome.



Idea for those who like cross training and either don’t have equipment or travel a lot: the WodGen app. You can select Bodyweight WODs and it will pull one for you. There are other websites and apps like this, as well. I’ll have to find it, but there was one that would actually randomly create a WOD.

[vandal5]

Vandal, I like the idea of a weekly update of some sort.

I think it’s a great idea for people to have a regular day when they know they’re going to review progress; even more so if other people with see it. I think I’ll take the idea of Sunday and post up something myself. However, I wouldn’t make that an expectation like “you have to if you post in this thread.” More like, post up where you are, your goals, maybe techniques you’re trying, a plan, etc, and updates absolutely welcome.



Idea for those who like cross training and either don’t have equipment or travel a lot: the WodGen app. You can select Bodyweight WODs and it will pull one for you. There are other websites and apps like this, as well. I’ll have to find it, but there was one that would actually randomly create a WOD.

What is WOD?

I do like that you are planning out the long term goal. Hopefully we will be tracking these as you said till next Thanksgiving. More likely it will stick unlike my last 30 day challenges.

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