BNA Losers Club 2014

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Re: BNA Losers Club 2014

Postby CKinnard » Sat Jul 12, 2014 7:12 am

Date Diet Day actual wt
12-Jun-2014 1 93.7
13-Jun-2014 2 92.8
14-Jun-2014 3 92.5
15-Jun-2014 4 92.6
.
.
.
.
2-Jul-2014 21 90.5
3-Jul-2014 22 90.0
4-Jul-2014 23 89.7
5-Jul-2014 24 89.4
6-Jul-2014 25 89.6
7-Jul-2014 26 90.0
8-Jul-2014 27 89.2
9-Jul-2014 28 89.4
10-Jul-2014 29 88.9
11-Jul-2014 30 88.4
12-Jul-2014 31 88.3

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by BNA » Sat Jul 12, 2014 8:44 am

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Re: BNA Losers Club 2014

Postby fishguy23 » Sat Jul 12, 2014 8:44 am

im aiming to hit 80kg by the end of the year, so around a 10kg loss
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Re: BNA Losers Club 2014

Postby TheWall » Sun Jul 13, 2014 9:42 pm

1st time poster here. (Well in the right thread anyways!!!) Looks like a great forum here.

Almost 40 (aaarrgghhhh!!!!)
192cm
Shot knees so can't run...bike riding it is!
Start 11/6 - 116.6kg
Now 11/7 - 112.7kg.

Stepping up the intensity now.

Goal weight is 100kg as any smaller than that just looks and feels wrong.

Matt
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Re: BNA Losers Club 2014

Postby TonyMax » Mon Jul 14, 2014 10:07 am

I'm going up :(. Hit 90.1kg this morning meaning I have less than 6 months to lose 10.2kg by the end of the year.

Motivation to get up early in the morning and go for a walk is severely lacking, but I'm just seeming to get fatter.

I have self control issues when it comes to eating rubbish as well, which doesn't help anything.

Not so much positive happening either I'm afraid.
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Re: BNA Losers Club 2014

Postby casual_cyclist » Mon Jul 14, 2014 11:46 am

fatty friday weigh in:

28/03/2014: 95 kg
04/04/2014: 94 kg
11/04/2014: 92 kg
18/04/2014: 93 kg
25/04/2014: 91.5 kg
02/05/2014: 92 kg
09/05/2014: 93 kg
16/05/2014: 93 kg
13/06/2014: 93 kg
20/06/2014: 93 kg
27/06/2014: 92 kg
04/07/2014: 93 kg
11/07/2014: 93 kg

I had a good week. I ate well and hit my key workouts. Only issue was eating for a lot more exercise than I ended up doing.
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Re: BNA Losers Club 2014

Postby anttismo » Thu Jul 17, 2014 6:45 am

1 May - 106 kg
8 May - 102 kg
15 May - 101 kg
22 May - 100 kg
29 May - 99 kg
5 June - 98 kg
12 June - 99 kg
18 June - 97 kg
25 June - 95 kg
3 July - 95 kg
9 July - 94 kg
17 July - 94 kg
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Re: BNA Losers Club 2014

Postby CKinnard » Thu Jul 17, 2014 9:13 am

averaging 1.3kg/wk wt loss. 93.7 to 87.1 in 5 weeks...6.6kg.

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Re: BNA Losers Club 2014

Postby casual_cyclist » Fri Jul 18, 2014 12:19 pm

fatty friday weigh in:

28/03/2014: 95 kg
04/04/2014: 94 kg
11/04/2014: 92 kg
18/04/2014: 93 kg
25/04/2014: 91.5 kg
02/05/2014: 92 kg
09/05/2014: 93 kg
16/05/2014: 93 kg
13/06/2014: 93 kg
20/06/2014: 93 kg
27/06/2014: 92 kg
04/07/2014: 93 kg
11/07/2014: 93 kg
18/07/2014: 93 kg

Looks like I'm really good at being 93 kg :wink:
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Re: BNA Losers Club 2014

Postby casual_cyclist » Thu Jul 24, 2014 5:28 pm

I must remember to weigh in tomorrow and see if I'm 93 kg again. I know I have lost more than half a belt loop hole because I keep trying to belt up on the next hole down from the one that used to be quite tight but realise it's still just a little bit too tight. I won't be too happy when I get there because that will mean my favourite wool trousers will be too loose :(
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Re: BNA Losers Club 2014

Postby anttismo » Fri Jul 25, 2014 6:09 am

I'm hovering around 95, as I have been for the last month or so. I seemed to have reached a kind of steady state with relatively little mileage and enjoying the winter eating, so not going down like I was a month or two ago. I'll see how it goes as we head toward spring, but it may be hard to lose much more without a level of discipline I don't want to sustain. Not sure my target of 90kg will be reached. So anyway, I'll shift to posting my weight monthly rather than weekly. So I'll see how it is at 1 August :)
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Re: BNA Losers Club 2014

Postby CKinnard » Fri Jul 25, 2014 7:21 am

Why riding more to lose weight doesn't work for me.
The bump happened when I had a big weekend of riding. I presume some of the 2kg gain was glycogen replenishment, but also excessive stimulation of appetite for several days after.

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Re: BNA Losers Club 2014

Postby casual_cyclist » Fri Jul 25, 2014 11:31 am

anttismo wrote:I'm hovering around 95, as I have been for the last month or so. I seemed to have reached a kind of steady state with relatively little mileage and enjoying the winter eating, so not going down like I was a month or two ago. I'll see how it goes as we head toward spring, but it may be hard to lose much more without a level of discipline I don't want to sustain. Not sure my target of 90kg will be reached. So anyway, I'll shift to posting my weight monthly rather than weekly. So I'll see how it is at 1 August :)

I wouldn't stress about it. If you don't go overboard, you should be able to pick up where you left off in spring, and by Christmas you could be down to your 90... just to put it all back on at Christmas time :lol:
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Re: BNA Losers Club 2014

Postby casual_cyclist » Fri Jul 25, 2014 11:33 am

fatty friday weigh in:

28/03/2014: 95 kg
04/04/2014: 94 kg
11/04/2014: 92 kg
18/04/2014: 93 kg
25/04/2014: 91.5 kg
02/05/2014: 92 kg
09/05/2014: 93 kg
16/05/2014: 93 kg
13/06/2014: 93 kg
20/06/2014: 93 kg
27/06/2014: 92 kg
04/07/2014: 93 kg
11/07/2014: 93 kg
18/07/2014: 93 kg
25/07/2014: 94 kg

I had a great week! My running went well, my riding went well, ate as planned and my belt is a lot looser (but not a full hole looser yet). So, happy with that even though the scale went up not down.
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Re: BNA Losers Club 2014

Postby TheWall » Sat Jul 26, 2014 8:58 am

TheWall wrote:
Almost 40 (aaarrgghhhh!!!!)
192cm
Shot knees so can't run...bike riding it is!
Start 11/6 - 116.6kg
Now 11/7 - 112.7kg.

Matt


Update.

26/7 Big day today....confirmed 2nd day in a row of measuring at 109.9kg (making sure it was no fluke!). 1st time under 110kg in I think about 4 years...

Wahoo!

On a side issue, do people in this thread always check in on the scales at the same time of day? I have picked 1st thing in the morning as it seems like it would be the most consistent measurement time without the interference of food and drink?

Matt
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Re: BNA Losers Club 2014

Postby CKinnard » Sat Jul 26, 2014 1:51 pm

TheWall wrote:On a side issue, do people in this thread always check in on the scales at the same time of day? I have picked 1st thing in the morning as it seems like it would be the most consistent measurement time without the interference of food and drink?

Matt


solid gains there! congrats.

yes, to be super objective, it's best to weigh yourself at the same time every day. An hour's difference can mean an extra 200mls of urine, which adds unwanted variability. If you don't do no.2's every morning on awakening, then it's better to weigh yourself before those every time (reduces variability).
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Re: BNA Losers Club 2014

Postby anttismo » Sat Jul 26, 2014 6:07 pm

I do weigh in first thing when I get up, but it doesn't stop fluctuations. I tend to drift generaly down during the week, and very heavy after decent binging on sundays, especially on a big weekend of riding. also just general fluid level changes, so +/- 2kg is common for me. And sometimes it is a week at a time, seem a heavy all week, then drop down a bit and be a kg or 2 lighter the next week, a kg or 2 heavier the next week. I have also had, say 94 kg one day, 97 kg the next, 94 kg again the day after. Huge fluid level changes and internal food mass changes, but it follows from eating 5000 cal a day and exercising avg 3+ hrs a day.

So I weigh daily, average to get a weekly number, which is less likely to be thrown by daily fluctuation. Then track weigh change over month at least. Who cares if you have 5 or 10 days down or up, what matters is in 3 months, or 6 months or whatever. Resist the urge to draw daily, or even weekly, conclusions - think long term :)
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Re: BNA Losers Club 2014

Postby CKinnard » Sun Jul 27, 2014 3:20 am

I can get daily variation down to less than 0.1kg if I eat roughly the same meals from day to day.

Variations > +/-0.5kg can be due to variance in the volume of food eaten and macronutrient ratio. Starches for instance bind more water as do glycogen stores. Fibrous and starchy carbs leave more bulk in the intestines, which holds more water. Underhydration, esp from longer rides, is also a significant source of variation. Women's menstrual cycle can also add significant variance, for some.

My point is, variation is not a black box, and for those who have struggled with weight loss in the past, and become disillusioned with daily and even weekly ups and downs, the knowledge and techniques are certainly there to minimize variance.
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Re: BNA Losers Club 2014

Postby anttismo » Sun Jul 27, 2014 3:44 am

I've just learned to go with the flow, relax about daily numbers, it all comes out long term. Like now I'm playing a game with workmates with a nov 1 target. Was about 105 3 months ago, about 95 now, so a general downward trend. Probably be lower in 3 months and not much point in worrying too much about each day in between. I have, btw, weighed my self almost everyday for 4.5 years, but I'm certainly not going worry about minimising daily variation. That will lead to me giving up for sure, just a level of stress not worth carrying. Life is more than what you weigh each day :)
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Re: BNA Losers Club 2014

Postby anttismo » Sun Jul 27, 2014 7:03 am

I'm not at all trying to convince anyone to give up daily measures, BTW. I'm trying to convince myself as much as anyone :lol:

Between 3 and 4.5 years ago I dropped from 225 to 100kg and started tracking my weight daily. There were months after months where I dropped 10+ kg a month, about 12 or 13 for a few there. So that's 0.3~0.4 kg a day, very easy to see in my daily tracking, made me feel on top of the world. When it tapered off to zero, it is easy to get down. Weird thing about humans, or at least me, is that if I gain a few kg now, even being supremely fit and lean, and weighing 95 kg, I'd feel much worse than when I was 150kg and losing a few kg. Weird.

As a generalisation, I've spent a lot of my life worrying about things much more than necessary. I honestly started became a bit overly obsessed with the daily measures, thinking about what I was eating and drinking each evening expressly because I new it would make me 200 or 300 g heavier the next morning. That was not entirely healthy for me. Like I've had riding goals - 1000km a week, 3000km a month, and so on, and when you are fretting every spare moment that you should be riding it is not healthy stuff. Tuning my life, my socialising, even work hours sometimes, around riding and eating schedules is just getting a bit crazy :lol:

So anyway, speaking to myself again, I'm trying to learn to be happy more, worry about trivialities less. And I've learned to relax a lot more about it now :)
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Re: BNA Losers Club 2014

Postby kb » Sun Jul 27, 2014 8:06 am

First time I suddenly realised I was obese (coming out of about 2 years depression) I worked my way through

www.fourmilab.ch/hackdiet/
The Hacker's Diet: How to lose weight and hair through stress and poor nutrition.

Very much from an engineers point of view, treating the body as a vastly simplified model. It has a nice explanation of trends (exponentially smoothed moving average) and why it's a little better to weigh daily and process the data rather than just weighing yourself once a week.
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Re: BNA Losers Club 2014

Postby anttismo » Sun Jul 27, 2014 9:51 am

kb wrote:First time I suddenly realised I was obese (coming out of about 2 years depression) I worked my way through

http://www.fourmilab.ch/hackdiet/
The Hacker's Diet: How to lose weight and hair through stress and poor nutrition.

Very much from an engineers point of view, treating the body as a vastly simplified model. It has a nice explanation of trends (exponentially smoothed moving average) and why it's a little better to weigh daily and process the data rather than just weighing yourself once a week.


Awesome read, KB, just downloaded the pdf version and more or less read the thing straight up. Unsurprisingly, given I'm an engineer by training, I like it! if I wrote diet book it would look like that, just straight forward logic and basic physics with little fluff. The daily tracking vs averaging is absolutely as I see it, and why rigorous daily tracking can cause me unneeded stress when I read too much into it.

I also like it because I did not see anything like "wholefoods", "processed" or "sugar is poison" or any number of other trivial buzz words or themes :lol: Indeed, it has little specific diet or exercise advice at all, just lays out basic simple mass/energy accounting principles :)

5 stars :)
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Re: BNA Losers Club 2014

Postby CKinnard » Sun Jul 27, 2014 4:24 pm

Gee, I remember reading the hacker's diet soon after it came out!

What appeals to me about it is it recognizes two of three key principles of successful weight loss, and that's getting the math to ensure a Calorie deficit, and planning correct portioned meals ahead. The importance of the first principle is pretty obvious. The second means there's less opportunity to go off target, and it doesn't require counting Calories every day, and entering them into MyFitnessPal etc.

As for tracking weight, I don't agree with the book's rationale for using a lagging EMA. If I am off target, I want to know asap, rather than 1-3 weeks later. The sooner I know, the smaller the adjustments to what I am eating, and the sooner I realize I am only cheating myself. Several studies have shown people who weigh themselves daily are more successful at weight loss, and planning meals ahead adds to the probability of success. As mentioned earlier, planning your meals and knowing your portions will also help reduce daily wt variability, so less need for moving average.

IMO, it's important to get clear about what and how much to eat, because that's a pretty simple thing to do.
That leaves one to contend with the hard part of dieting, which is to overcome the cravings behind overeating and choosing the wrong foods.

Anyway, I've hit a bit of a plateau after losing 6kg in the last 7 weeks. I put it down to riding too much and too hard, and staying up late for the TdF. This weight loss is really important to me, so time to re-commit. I know exactly what needs to be done; it's just a matter of putting long term satisfaction before short term....like many things worthwhile in life!
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Re: BNA Losers Club 2014

Postby TheWall » Sun Jul 27, 2014 7:04 pm

http://www.theguardian.com/lifeandstyle ... ah-runners

At least I won't have to give up my fav drink...after excercise anyway! :lol:

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Re: BNA Losers Club 2014

Postby CKinnard » Sun Jul 27, 2014 9:19 pm

TheWall wrote:At least I won't have to give up my fav drink...after excercise anyway! :lol:

Matt


Only beneficial if you are doing back to back endurance riding at a high intensity - this is more likely to exhaust your glycogen stores, and leave you depleted for the following day's riding.

Keep in mind every time you take your dietary carbs/protein from concentrated source like low fat chocolate flavored milk, you have to forego an equivalent Calorie amount from other food sources richer in vitamins, minerals, anti-inflammatory phytonutrients, anti-oxidants, retinols, carotenoids, and omega 3 fats. There's more to recovery than topping up muscle glycogen stores within the hour.
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Re: BNA Losers Club 2014

Postby anttismo » Thu Jul 31, 2014 2:08 pm

I've decieded to give up on my weekly update posting, rather just putting up a once a monthly update with avg for prev month as the number :)

Next month I'll be on holiday for 3 weeks, so will likley put a bit on. I'll be travelling the land by motorbike, so will be no cycling. Still, 90kg by Nov 1 is the target :)

May 1: 106kg
June 1: 101kg
July 1: 97kg
August 1: 95kg
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