Let's drop the weight challenge

I've been taking a break from weight loss to get stronger since January. My weight has stayed relatively constant but the weight I can move has gone way up. I just checked my records: my working weight on the squat has gone up 75 pounds in three months; the weight on the deadlift has gone up over 100 pounds in the same period. My working weight on the overhead press has gone up 25 pounds and the bench press probably 50 pounds.

I'm thinking May is a good time to switch to a summer look-good-naked program.
Is bet dollars to donuts your body composition has shifted even if your weight hasn't changed.
Losing fat and gaining muscle.

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I've been taking a break from weight loss to get stronger since January. My weight has stayed relatively constant but the weight I can move has gone way up. I just checked my records: my working weight on the squat has gone up 75 pounds in three months; the weight on the deadlift has gone up over 100 pounds in the same period. My working weight on the overhead press has gone up 25 pounds and the bench press probably 50 pounds.

I'm thinking May is a good time to switch to a summer look-good-naked program.

Good job! I have been concentrating on strength training also and fortunately (or unfortunately, depending on how you look at it), my body fat % was such (<15%) that I could achieve both. Probably in another couple of months, I am going to have to switch to one or the other (strength while maintaining weight hopefully)
 
Is bet dollars to donuts your body composition has shifted even if your weight hasn't changed.
Losing fat and gaining muscle.

I had been cutting pretty aggressively between June of last year and this January. Suddenly I had to add so much more eating and less cardio and de-prioritizing steady state cardio training that I had some trouble adjusting. I gained a little in the mid section but also a ton in chest diameter.

Last summer I was running five miles usually six days per week then lifting like a body builder (4 sets of 12 bicep curls and bench press). I wasn't squatting and I wasn't deadlifting and I wasn't getting any stronger. I looked better, but I wanted something a little more than just looking good. I became a Mark Rippetoe disciple and wanted nothing more than to get stronger. Now I'm stronger but I don't look as good.
 
Well, bittersweet news. Got on the scale yesterday and weighed 239. Lightest I have been in years. But, I screwed up my back on Sunday (yes, I was that bonehead that worked out with a bad back). I can't do anything (stand, walk, sit, or lay down) without moderate to intense pain. Headed to the Dr on Thursday, so hopefully I am not out of commission for too long.
 
Saw Dr Brown's PA today. Degenerated disk L3/L4, and misalignment between L4/L5. Inflammation from L3 down. Tapered dose of steroids and painkillers for the next 6 days but he is optimistic this should it it. Back already feels better after just one dose of the 'roids but no lifting, cardio, core work, etc until the 22nd.
 
Still swimming 4 miles a day at lady 5 days a week while I'm in China.
The Chinese swimmers still have no concept of whay "fast" means for the designated fast swim lane. But it does seem that more are learning the front crawl. I actually had one night when I swam oval in the lane with 3 other front crawlers that mostly kept up with me.
But some days I have to dodge frog kicking breast stroking slow swimmers.
Today will be the weight room. Then this afternoon, taking some colleagues for archery.
Here until May 31.

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Dropped 4kg since Sunday :D Yahoo!
When I'm in China I cut carbs out big time. Get strange looks in the build cafeteria because they think I forgot the bowl of rice.
But I had been snacking a too much on salted peanuts. Cut that out and shed 4kg in 4 days. So yes I now that is mostly water. And my CI is at least 2K below CO, if you are into the sort of thing. Carbs in hurt me more than Fat in.
Because the pool doesn't open at 5AM here as it does back home, I swim after work. I drink my shake with 2 scoops of Combat and veggie powder at 4:30. Swim 4 miles, get back to the apartment around 8:30PM. Too late to cook or eat anything. So it is just Tea and reading Dean Koontz: Frankenstein.
On the journey back from China last time, I ate more carbs in the airports than I did the previous month in China. :D Thought I kicked that darn craving. Felt like I lost all that effort.
Anyway, back on track, hope to stay on track when I get back. I don't want to have to buy another new suit for the interview.
 
Just dropped to 179.6. Down 30 lbs since I started Keto. Also exercising more. But mainly, I think it's he diet change. A combination of the ketosis stuff I'm sure but also just plain old dropping carbs and sugar and eating better. Feeling good. And my abs are coming back. Never thought I would see that.
 
Just dropped to 179.6. Down 30 lbs since I started Keto. Also exercising more. But mainly, I think it's he diet change. A combination of the ketosis stuff I'm sure but also just plain old dropping carbs and sugar and eating better. Feeling good. And my abs are coming back. Never thought I would see that.

Agreed. Just knowing what I am putting in my body and eating better has been the biggest contributor to my weight loss. The exercise helps can't overcome crappy food and eating too much
 
Just dropped to 179.6. Down 30 lbs since I started Keto. Also exercising more. But mainly, I think it's he diet change. A combination of the ketosis stuff I'm sure but also just plain old dropping carbs and sugar and eating better. Feeling good. And my abs are coming back. Never thought I would see that.

Weight is 100% controlled by what you put in vs what you burn. If you want muscles you have to eat protein, if you want to cut fat, you have to cut the junk.
 
Sitting at 202...down from 227 in March. I'm now having issues wearing my carry guns...as the way my shorts fit have changed. I have to say I wasn't anticipating buying new clothes.
 
Was doing well until I started interval training a month ago, tweaked my back and can't do anything, and by that I mean can't walk 100 yards or lift anything. Weighed in this morning at 207.4, heaviest I've been in 2 years and up about 13 in a month.

Time to cut the carbs back out of the diet, hopefully recover quickly. Wish me luck!
 
Weight is 100% controlled by what you put in vs what you burn. If you want muscles you have to eat protein, if you want to cut fat, you have to cut the junk.

Oddly enough, I didn't think I was eating bad then. And it's pretty hard to believe I'm eating good now. I jokingly tell folks that this diet is not eating what folks tell you too and eating the stuff they tell you not too. I tell folks the diet is high in fat and they look at me funny. lol
 
I started keeping a food diary last week. See if that helps me keep on track. The gym is even open today, I hope I can get in today.

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Even better, look into the Myfitnesspal app. You track what you eat and it gives you real time info on calories, carbs, etc. Or you can look up the food and see what it is before you eat. You can even scan the bar code to import the nutrition info into the app. This really changed how I was eating. I could see what was throwing things out of whack.
 
I started two weeks ago. From 345 to 336. All of it diet and work related walking. My goal is to get to 315 before I start cardio. with my back I need to keep it lite in the weight dept.

My Goal is to hit 280. between 260 and 280 is my playing weight for fitness ability.

John
 
Even better, look into the Myfitnesspal app. You track what you eat and it gives you real time info on calories, carbs, etc. Or you can look up the food and see what it is before you eat. You can even scan the bar code to import the nutrition info into the app. This really changed how I was eating. I could see what was throwing things out of whack.

I have a 16 gig phone and it's full. No more apps. The diary is working well so far.

Got to the gym today, used my homemade fractional weights, did a PR set of 5 overhead presses, behaved at the memorial day party my wife took me to, and now I'm learning how to program exercises better.

Slowly taking weight off.
 
Weight is coming off (35 lbs in just under 4 months), cardio is doing great but the BF % isn't (according to my latest dr appt). A hair over 21% when the weight loss should have put it under 17%. Frustrating to say the least but I am headed in the right direction, so I guess I will keep plugging along
 
I don't do any special diets. I try to eat real food and stay away from processed stuff as much as possible. Sweets are my downfall. I ride a road bike 5 days a week. 25-30 miles a day M-Th and around 45 miles on Saturday. I'm 57, 5'9" and stay around 170-175. I got up to 208 at my heaviest. That was way back in 2005 when I started riding to lose weight.
 
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I was up over 215. Now down to under 200.
Would be happy at 185!

Did the Whole 30. now just making better food choices and trying to not eat a lot of carbs. IPA is my downfall!
 
198.2, had a stall, with the wife in the hospital and eating out kind of killed progress, being back home this week and cooking at the house I dropped 2lbs down from 200.2 last Sunday.
 
I hit 171, down 39 lbs. My wife say it will not be sexy if I'm smaller than she is. lol Starting to bump up the protein and reintroduce some carbs. Started some MCT oil and lost 2 lbs even picking up the carbs a bit. Cut that back to every other day. I'm actually eating more, and snacking more, and maintaining things. If I boost my protein and gain weight from muscle mass that's fine with me. Not looking to bulk up, but a little more won't hurt.

Wife tried the MCT oil and lost a couple pounds. But her gall bladder does not like it, even in smaller doses. It's potent stuff.
 
Saw Dr Brown's PA today. Degenerated disk L3/L4, and misalignment between L4/L5. Inflammation from L3 down. Tapered dose of steroids and painkillers for the next 6 days but he is optimistic this should it it. Back already feels better after just one dose of the 'roids but no lifting, cardio, core work, etc until the 22nd.

Dr. Brown here at Duke? His PA Steve??
 
Dr. Brown here at Duke? His PA Steve??

Correct. Dr Brown bent over backwards to get me in so quick and Steve was terrific. Helps that my brother's company deals with Dr Brown and was willing to pull some strings for me :)

Weight is up to 240 as of this morning but I attribute that to my taking creatine again for the past 2 weeks in preparation for the Spartan Sprint my 17 yr old and I are doing at the end of July. Trying to decide if I keep taking it through race day or stop 2 weeks before to get back down to the mid-230s for the race.
 
Correct. Dr Brown bent over backwards to get me in so quick and Steve was terrific. Helps that my brother's company deals with Dr Brown and was willing to pull some strings for me :)

Weight is up to 240 as of this morning but I attribute that to my taking creatine again for the past 2 weeks in preparation for the Spartan Sprint my 17 yr old and I are doing at the end of July. Trying to decide if I keep taking it through race day or stop 2 weeks before to get back down to the mid-230s for the race.

I work with both of them quite a bit. I talk to Steve probably three times a week. Chris is also my ortho.

All the creatine is going to do is make you put on water weight. You don't need it.
 
I work with both of them quite a bit. I talk to Steve probably three times a week. Chris is also my ortho.

All the creatine is going to do is make you put on water weight. You don't need it.

Creatine does more than just add water to muscles. Since I am adding more explosive moves to my routine and adding HIIT workouts, the protein synthesis and ability to increase my workload (volume) makes it worthwhile. I will be dropping it from my supplement intake 2 weeks prior to the race, though, as the added weight and lack of benefit during endurance exercises means it isn't worth the consumption.
 
One of my favorite LCHF foods is now pork belly. Great for getting the fat metric up. Tasty too. Basically uncured BACON!
Gotta detox from processed crap again too.
 
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