I'm in.  Been too fat, for too long.

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Quick ruck this afternoon.

Goal is 210lbs

Weigh in:
1/1/24: 234.3lbs

Friday Check In:

01/01/24: 230
01/05/24: 228

I'll gladly take 2 pounds in under a week.

I just posted mine in op


lost 7lbs and really didn't try this week. Been on strong meds for bronchitis, and it didn't play well with starting my diet and exercise on Monday. Off the meds now, so excited what this next week brings.

Great job so far guys

Jan 1 2024: 234 lbs
Jan 7 2024: 232.6 lbs

67
6’2

1/8    301.4    2.2   2.2
1/1    303.6

01/01 - 201lbs

01/08 - 197.2lbs = -3.8lbs

Friday Check In:

01/01: 230
01/05: 228
01/12: 225

3 pounds this week.  I'm extremely surprised.

Weigh in yesterday was 243.
I'm going the wrong direction!

Weigh your self first thing in the morning before food and you’ll likely have less fluctuations. Also, drink a gallon of water a day. At least 3 liters

Officially down 30 pounds since mid October.  Feel SO much better.  Can actually see my junk without having to lean over lol.  Going for 30 more then I might be able to fit into some "new old stock" jeans tucked away in my closet.  

I just thought of something.  Does this make sense?

People that have never in their lives been "in shape" don't know what they're missing.  At one time, I was a "hunk" lol.  Not bragging, but I know what being fit is like.  It's a nice feeling.  For those that don't know it, do it.  Keep at it.  You can do it.

Way back in the early eighties my dad lost about 250 pounds with Weight Watchers.  IIRC, he did it with ZERO exercise.  Mom lost 100.  It works.

Down a over two pounds since last check in. Over 31 lbs total so far. Broke into the 330s, now on to the 320s.

What has your regimen been like? It can happen-your body holds onto water weight. There's several reasons for this, but tell me what you are doing and I can help you tweak it to go the other way.

I'm doing pretty well. No major changes. I cleaned up my diet by cutting out low complexity carbs and moving more. Going to Florida helped. I averaged 5 miles of walking a day in Florida. I have 6" of snow and an inch of ice on top here in Oregon so moving around isn't more of a challenge.
1/1/2024 SW: 180
1/14/2024 CW:171
GW: 160

It's a long road.  Keep with it.  I've been pretty down over my lack of progress over the past year, but Keep pushing.  Set small quarterly or monthly goals.  I set a big annual goal and did not make it.  That was tough to take.  Think like Dave Ramsey and go for smaller goals to keep your positive mental momentum.

Thanks, I've been keeping my weight loss goals at 10 lb increments for right now, easier to achieve. My first big goal is to get below 300 lbs. Hopefully 3 months from now I'll be close to achieving it.

I'll try to update this post weekly
Jan 1 2024: 234 lbs
Jan 7 2024: 232.6 lbs
Jan 14 2024: 231.4 lbs

1/1- 175lbs
1/14- 173.5

I’ve been walking/rucking everyday this week.

Start day 12/28/23.  5' 8" and in my early 40s.

I also quit weekday beer drinking.  I bet I have been drinking upwards of 1000 calories a day (if averaged out) for the last decade.

I still allow myself to have a couple on the weekends or a couple mixed drinks but no more everyday drinking.

My goal is to go from ~240 to 200 by Memorial Day.  Then 180 by August/ September.  175 by 2025.  

I plan to start walking/ hiking more after work and make it part of my routine.

I also cut back significantly on "snacking."

Overall goal is 175 by 2025 and stay there.

As of today, I am at 230.  I don't want to lose weight fast, just slow and steady over the next year.  Going for a lifestyle change this time not a diet.

01/01 - 201lbs

01/08 - 197.2lbs = -3.8lbs

01/15 - 194.2lbs = -3lbs

No excuses, but it is zero here.
Got 3 days into hard 75, but unwilling or unable to do 45 min workout out side.

To gather enuff calories to survive the weather, or to soothe over my failure……

67
6’2

                                         weekly active minutes (vigorous min count double per Garmin)
1/15  302.2  +.8      1.4       534
1/8    301.4     2.2    2.2      419
1/1    303.6

@calder you can do this man. Stay focused. I’m just doing intermittent fasting, eating less carbs, and no sugar. It’s pretty easy once you get past cravings. Eat from 11am-7pm, try not to go crazy but eat lots of protein, with maybe a small side of carbs. I do a protein shake around 2 to tie me over until lunch. It works.

Man no kidding.  I was 11 days in when this arctic cold arrived.   I've been breaking up the outdoor workouts into three 15 min jogs up & down the road.  Ski mask, upper and lower base layers with sweatpants and hoodie on top of them.   Wool socks and gloves.   Still sucks.   But that's the point of the outdoor portion of the daily workout I guess.   Dealing with adversity.  -5 yesterday and -2 today for the lows,  2 yesterday and 9 today for the highs.   Somehow it all feels like the same temp lol

If anyone here has been out of shape for several years I encourage you to not dive head first into the got to lose big numbers waters. Make it your first priority to learn good habits. I have never had a weight problem. This isn't because I'm a fitness guru or because I have an amazing metabolism. I don't have either now. I am 59 years old and nearly crippled -I also have a thyroid disorder which causes my metabolism to slow down. I have very good habits. When you have good habits it is easy to drop weight because it becomes second nature.
So what are healthy habits?

good sleep (7-8 hours for most people)
good nutrition (nutrition dense foods that equals about 10 x your ideal body weight. (My ideal body weight is 160 so 1600 calories a day).
extended fasting: we all typically fast 8-10 hours every 24 hours. Begin extending your fasting window-gradually so you can comfortably fast each day for at least 16 hours. Our body needs this time to heal and regenerate our body. It also balances our hormones, supports our cells mitochondria and promotes longevity.

Exercise: we are designed to work in spurts, not long distances. Some of us have evolved into long distance runners but ultimately we are designed to be able to move quickly, to obtain foods or protect ourselves. 10-15 minutes of HIIT type training will give most of us our biggest rewards. Find a time each day when you can conveniently dedicate 10-15 minutes to HIIT training (there are many apps Jefit is my favorite). Build the habit-then work on progress.

plateaus are frustrating but necessary. There are several factors that cause our bodies to plateau-most of them are very necessary. So if you have hit a plateau-congratulations-your body is taking care of itself. I usually advise anyone who has hit a plateau to ride their plateau for a week. Keep up your routine and the only changes necessary is to drink more electrolytes and ensure that you are consuming a nutrient dense diet. After a week the best thing anyone can do that has plateaued is to extend their nightly fast. I recommend at least 24 hours but I generally will do 72 hours myself. When I break my fast I do so with veggies and bone broth and then ease back into my typical habits.

lastly visualize yourself being as you want yourself to be a few times everyday.

Thanks for the positive responses.

I have worn nothing but wool sox for ten years, and wear a lot of wool upper gear, so I can

dress for cold. But the idea of 45 minutes just seemed insurmountable.  I could have done 15 min separately and warming up.


And those whose taste run to 67 yo 300 pounders in socks here is my OF link.

If you look at what your healthy weight is (for me 160#) and multiple 10 that is the number of calories you need to sustain that weight daily for most people (if you walk a lot at work, or sit a lot at work you would need slightly more or slight less).  If you eat the number of calories a day you need to be your healthy weight, you will be in a deficit and lose weight (So if I am 180 and I consume 1600 calories a day and do nothing different, then I am at a deficit and I will lose weight.). If you want to accelerate your weight loss than you should exercise.  We don't need to do hours of cardio, or cardio and weight training.  We are designed to work in spurts, unless you are training for a marathon, think of your exercise as muscle building for 10-15 minutes a day.  There are some fun body weight exercises that will build muscle and burn calories on the app JeFit.   I know there is others, JeFit is free (I think, I have had it for over 10 years.). If you are losing more than 5-6 pounds a week, it's probably not a healthy weight loss.  There are exceptions to every rule but I fasted for 21 days and only lost a total of 13 pounds.  So this should give you an idea of how the body works.  

It is very hard to work out when it's 10 below.  (I'm not even going to try!)

Queen

This is my kickoff. Working to get under 200#.

224 - 1/21/2024

I'll try to update this post weekly
Jan 1 2024: 234 lbs
Jan 7 2024: 232.6 lbs
Jan 14 2024: 231.4 lbs
Jan 21 2024: 232.8 lbs

67
6’2

                                        weekly active minutes (vigorous min count double per Garmin)
1/22  299.4     2.8    4.2     1062
1/15  302.2  +.8      1.4       534
1/8    301.4     2.2    2.2      419
1/1    303.6

01/01 - 201lbs

01/08 - 197.2lbs = -3.8lbs

01/15 - 194.2lbs = -3lbs

01/22 - 191.0lbs = -3.2lbs

In. Just signed up at the planet fitness. I’d like to drop a solid 20lb before turkey season kicks off in may. I’m going to try the 5:2 fasting method as well as work. Work out mon, wed, Friday and weekends depending. Fast tues and thurs. that works best with my work schedule. I’m at 240 and my goal is eventually under 200. I’m 37 and not the same spring chicken I was when I was in the army

App recommendations for weight loss/ pt tracking/ eating/ etc?

I posted my update in the original post, but only 3lbs this last week.

I use an app called Track

it tells me what stuff is cal/fat/carb wise.

Also PSA

Do not join a gym called Crunch Fitness


After three weeks of trying to cancel with the business, I had to go through my bank.

I use MyFitnessPal to track calories and macros.

Yeah... Fuck that place.

Five weeks into a twelve week cut, gone from 230 to 215. Definitely lost some strength, doesn't help I've been sick twice and haven't been lifting consistently. Going to attempt to add running after deadlift and squat days. I may actually see my abs again at the end of the cut.

1/26- 172lbs. Too cold to exercise outside

Things are going in the right direction.

Down to 235 lbs from well over 300

And I deadlifted 240 today.

I'm so motivated to keep going and improving

Down 12 pounds since 12/1/23.
Slow and steady. Just cutting back intake, lower carb. But, not keto level low carb.

Have done keto in the past dropped 99.5 pounds (16 months) with the first 80 pounds in 8 months.
Reached a before High School weight which friends thought I was doing Chemo treatments.

That's awesome, keep it up

Up a pound compared to two weeks ago. Last week I was up 6 lbs, but I stuck with it and kept tracking my food and getting my workout/steps in.

Slow and steady wins the race.  Well done!

I'll try to update this post weekly
Jan 1 2024: 234 lbs
Jan 7 2024: 232.6 lbs
Jan 14 2024: 231.4 lbs
Jan 21 2024: 232.8 lbs
Jan 28 2024: 231.2 lbs

Modified my diet as follows:

Breakfast: usually 3 eggs and two sausage links or 4 pieces of bacon (no bread)

Graze a few times during the day (every 2 to 3 hours) on the following:

Mixed nuts, jerky, olives, fruits, vegetables, etc.

Dinner is mixed, but usually some type of meat (pork loin, steak, beef, etc.) And veggies.  I also like spicy sausage cooked up with bell peppers.

Key for me has been limiting to 15 carbs per snack or meal so far.  It is a lot easier to drop when you have alot to lose.  I'm sure the plateau is coming.

Jan 1st: 344
Jan 10th: 336
Jan 17h: 328
Jan 28th: 317

Great job guys


I only lost a lb this last week, but wasnt able to stay on my diet or exercise like normal.

I need to find more time lol