BNA Losers Club 2018

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RobertL
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Re: BNA Losers Club 2018

Postby RobertL » Wed Sep 05, 2018 10:20 am

tcdev wrote:
nemo57 wrote:My clothes keep getting larger, and I'm beginning to think that this wasn't such a good idea. It may turn out quite expensive if I have to buy a whole new range of pyjamas.

Tried on some pants and shorts yesterday, and I'm back to the problem I had back in my 30's... too loose at the waist, and still too tight around the thighs. Cycling and squats will do that to you... guess it's better than the other way around! 8)


I've replaced basically my entire wardrobe. The only things that still fit are shoes, socks, gloves, hats and a couple of coats that I don't wear much, because I live in Brisbane.

Some of my work trousers and shirts I've replaced twice over as I have gone down more than one size.

It's not a bad problem to have, though.
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Nobody
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Re: BNA Losers Club 2018

Postby Nobody » Tue Sep 11, 2018 9:40 am

92 days since last measurement. (I don't like undressing in a cold garage when it's 3 deg C in the morning).

Waist 73.5 cm - down 1
WHtR 0.427

60.6 kg - down 1.2
BMI 20.5

Goal range:
WHtR 0.428 - 0.442
BMI 20.6 - 21.6

A bit off the bottom of my goal range. But I've had a flu for the last couple of weeks and haven't been riding, or doing much. Which should go to show that exercise isn't essential for weight loss if your diet is close to ideal. Even in the "middle age spread" years, at 50 yo. The up side is I don't have fat I need to lose for summer this year.

_______________________________________________________________________

For those interested, I've updated some sections in the basic diet guide. Which can be found here.

Nobody
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Re: BNA Losers Club 2018

Postby Nobody » Tue Sep 25, 2018 11:41 am

14 days since last measurement.

Waist 74 cm - up 0.5
WHtR 0.430

61.2 kg - up 0.6
BMI 20.7

Goal range:
WHtR 0.428 - 0.442
BMI 20.6 - 21.6

Back in range.

tcdev
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Re: BNA Losers Club 2018

Postby tcdev » Fri Sep 28, 2018 11:34 am

September check-in!

Started this journey mid-2014 at 114.5kg.

As of 2018:
12/2017: Weight=95kg
01/2018: Weight=94.1kg, WtHR=0.55, BMI=29.7
02/2018: Weight=93.2kg, WtHR=0.55, BMI=29.41
03/2018: Weight=91.0kg, WtHR=0.54, BMI=28.72
04/2018: Weight=90.5kg, WtHR=0.53, BMI=28.56
05/2018: Weight=90.2kg, WtHR=0.53, BMI=28.79
06/2018: Weight=90.2kg, WtHR=0.53, BMI=28.79
07/2018: (no results)
08/2018: Weight=89.7kg, WtHR=0.53, BMI=28.63

09/2018 (Sep 28th):
Weight = 87.8kg (-1.9kg)
WtHR = 0.52 (consider action)
BMI = 28.03 (overweight)

Early check-in because it's the last chance I'll get this month.

After a few months of plateau and a slight loss by the end of last month, it was time to make the next incremental change to the diet. My weekend dessert & alcohol 'binges' have been curtailed from 3 nights to just one. But I will admit to the occasional beer either before dinner whilst preparing the kids' meals, or during dinner if the meal particularly warrants it. And the results seem to speak for themselves. I've lost another 1cm off my waist and I'm now only 200g off where I should be towards my end-of-year goal.

I should also mention that my cycling has kicked up a notch, whilst my weight training has been on hold for pretty much the entire month due to me aggravating my disc bulge during - of all things - crunches on an incline bench! I'll get back onto the weights next month, though that will likely see me cutting back on the cycling. This month I've more than doubled my previous monthly cycling distances, due to a number of reasons, and my fitness has likewise improved. I've also acquired a HRM and am currently learning about how to base my training around that. Strava and StravistiX have some pretty cool information on fitness and fatigue if you haven't seen it.

Certainly getting harder to lose the weight. Having said that, I've been eating more bread than I should be and I know where my next dietary change is going to be when the time comes!

Looking in the mirror I can see changes but can also still see fat to lose. I've always carried fat on my upper body (a.k.a. 'moobs') and for the first time I can see a change there. The rest is around the waist, and it has only reaffirmed that my year-end target of 85kg is definitely not going to be the end goal. I think around 80kg will closer to that but need to get over this year's milestone first.
2015 Giant XTC Advanced 29er 1, Suunto Ambit2 Black
2011 Schwinn Sporterra Comp

Nobody
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Re: BNA Losers Club 2018

Postby Nobody » Mon Oct 01, 2018 11:36 am

tcdev,

Congratulations on the progress.

tcdev wrote:Certainly getting harder to lose the weight. Having said that, I've been eating more bread than I should be and I know where my next dietary change is going to be when the time comes!

Hopefully I'm stating the obvious. But just remember to replace the bread with more whole food carbs that are lower in calorie density. You don't want to dig yourself into a low-carb hole - like many do - for future health reasons.

Calvin27
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Re: BNA Losers Club 2018

Postby Calvin27 » Mon Oct 01, 2018 1:34 pm

Dropped 3.5kg down to 81 from a lifetime high of 87. half that was intensive training and partial dieting. The other half was all you can eat and travelling for 6 weeks.

Gonna get back on the bike this week to see how much of it was muscle....
Fast light bike
Cushy dirt bike
Workhorse bike
No brakes bike
Ebike :)

Nobody
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Re: BNA Losers Club 2018

Postby Nobody » Tue Oct 09, 2018 8:29 am

14 days since last measurement.

Waist 75 cm - up 1
WHtR 0.436

61.5 kg - up 0.3
BMI 20.8

Goal range:
WHtR 0.428 - 0.442
BMI 20.6 - 21.6

A big increase in waist, but I usually measure immediately after I get up. This was 2 hours after wake up, so could be a factor.

CKinnard
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Re: BNA Losers Club 2018

Postby CKinnard » Tue Oct 09, 2018 3:35 pm

Nobody wrote:A big increase in waist, but I usually measure immediately after I get up. This was 2 hours after wake up, so could be a factor.


definitely.
interstitial fluid and blood volume distribution varies significantly over this time.
during sleep, ISF redistributes from the abdomen, pelvis, and lower limbs, to a more even spread into upper trunk and limbs.
after standing for some time and being generally sedentary, ISF and blood will begin to pool in the abdomen, pelvic region, and lower limbs, thereby increasing waist circumference. This will be facilitated by relaxed tone in abdominal muscles.

If interested, measure your waist circumference every morning for a week
- on arising
- then again 1-2 hours later after no exercise OR after vigorous exercise.
The exercise should reduce your waist circumference noticeably vs no exercise. why? fluid has been shunted away from viscera out to skeletal muscle.

I am very interested in visceral circulation regulation. For digestion and absorption to work optimally, visceral circulation must increase.
Visceral circulation is a very close measure of gut metabolic rate (of which digestion and absorption are the main contributors).
The superior mesenteric artery supplies most of the small intestine, and non invasive color doppler ultrasound is an accepted technique for measuring changes in SMA flow rate.

I had discussed with TNH getting adept with the method, then doing a lot of studies into the influence of behavioral/lifestyle choices on SMA flow rate. The literature supports that compromised visceral flow rates (ischemia) is a prerequisite for much gut pathology i.e. ischemic colitis. SMA flow rate is an important area of study, as it comes under the control of psycho-emotional state.

My guess is a higher fiber diet with less processed food, signals for more blood flow than a high fat and processed carb diet.
The higher blood flow would be necessary for higher intensity bolus churning, peristalsis, and absorption.

None of this is going to win a Nobel prize, but it has excellent potential for therapeutic biofeedback.
I envision within 10-20 years, a simple inexpensive doppler USS gadget could be sold to the public, and attached to the abdomen. One could experiment with various diets, states of mind and emotion, or post various exercises, to understand the effect on small intestine circulation.

My old mentor always reminded me to consider blood flow when considering causes of pathology. In this day and age of endocrinology and genetics, fundamental physiological factors like this are often discounted.

Nobody
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Re: BNA Losers Club 2018

Postby Nobody » Wed Oct 10, 2018 12:25 pm

Thanks for posting CK.

CKinnard wrote:If interested, measure your waist circumference every morning for a week
- on arising
- then again 1-2 hours later after no exercise OR after vigorous exercise.
The exercise should reduce your waist circumference noticeably vs no exercise. why? fluid has been shunted away from viscera out to skeletal muscle.

If I remember, I'll try measuring and posting again tomorrow. Went for a ride yesterday, so I find I'm still dehydrated next morning. Which is probably low sodium related, even though I take a small amount of salt in water after the ride. Plus I was working a 12 hour shift last night which complicates.

CKinnard wrote:I am very interested in visceral circulation regulation...SMA flow rate is an important area of study, as it comes under the control of psycho-emotional state...I envision within 10-20 years, a simple inexpensive doppler USS gadget could be sold to the public, and attached to the abdomen. One could experiment with various diets, states of mind and emotion, or post various exercises, to understand the effect on small intestine circulation.

It could happen. But like a lot of inventions, or applications, it would require someone to push it along for a number of years at great personal and financial cost. Then not often reaping any significant benefit in the end for their efforts. Such is the cost of inventing in this system we live in.

Nobody
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Re: BNA Losers Club 2018

Postby Nobody » Thu Oct 11, 2018 8:06 am

2 days since last measurement.

Waist 74 cm - down 1
WHtR 0.430

60.9 kg - down 0.6
BMI 20.6

Goal range:
WHtR 0.428 - 0.442
BMI 20.6 - 21.6

CK,
This was about 10 to 15 minutes after getting up as initially I forgot.

CKinnard
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Re: BNA Losers Club 2018

Postby CKinnard » Thu Oct 11, 2018 8:51 pm

Nobody wrote:2 days since last measurement.

Waist 74 cm - down 1
WHtR 0.430


I think that supports what I said above about fluid shift and abdominal muscle tone.

We've had a bit of wet weather in Brisbane for a few weeks, so not getting out on the bike as much.
I decided to get the vege patch up to scratch. Leveled everything apart from a few tomato vines with a lot of green toms on them.
Stuck all the plants in the compost, leveled, and applied a "weed mat" (cardboard), and covered in sugar cane mulch.
I've got 50 odd seedlings ready to plant (kale, spinach, aragula, red capsicum, tomatoes).
First time, I've done a lot of shoveling for a few years, and have to say my old back injury didn't appreciate it.

Nobody
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Re: BNA Losers Club 2018

Postby Nobody » Thu Oct 18, 2018 8:05 am

7 days since last measurement.

Waist 73.5 cm - down 0.5
WHtR 0.427

60.5 kg - down 0.4
BMI 20.5

Goal ranges:
Waist 73 - 76 cm, WHtR 0.424 - 0.442
Weight 60 - 64 kg, BMI 20.3 - 21.6

Lowered my goal range at the bottom to a 73cm waist and 60 kg weight as going past the bottom of the range was starting to become a regular occurrence. I think my current weight/shape should be beneficial for cycling in the heat this summer. I don't think I'm too light and don't appear to have problems associated with it, like I did when I got down 72 cm waist and 59.3 kg in Dec 2016. But that also might have been to do with my diet structure at the time to get to that weight.

RobertL
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Re: BNA Losers Club 2018

Postby RobertL » Thu Oct 18, 2018 10:07 am

I have been hovering around the 95-96kg mark for a while, with little or no movement, so I was happy to hit a new PR of 94.9kg when I got home last night, and then 94.5kg this morning. (I didn't do a waist measurement.)

I'm hoping to see a bit more movement downwards now: I would love to crack <90kg, but I can't see that happening before Christmas. Especially seeing that I will be spending a month in South America!
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warthog1
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Re: BNA Losers Club 2018

Postby warthog1 » Thu Oct 18, 2018 11:10 am

84 kg as of 2-10-18.
I have cut out meat and am trying to eat less processed stuff.
New roster in one week involving only 1 night shift per week. I'll attempt to drag my carcass out of bed for regular early morning bunch rides.

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cyclotaur
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Re: BNA Losers Club 2018

Postby cyclotaur » Thu Oct 18, 2018 12:44 pm

Hi Nobody.
An interesting thread.
Been reading through your long intro on this topic and I just have a semantic issue with some parts of it.

eg:
By calorie intake, even lean cuts of meat have 20% fat., standard milk 48% fat and cheese 70%.
...should read
By calorie intake, even lean cuts of meat have 20% calories from fat., standard milk 48% calories from fat and cheese 70% calories from fat.

Or have I missed something?

Also I recall many years ago (1980-81) the Pritikin diet recommended the C80:P10:F10 ratio, but I can't recall if that was by weight/volume or calorific content. Either way, we tried it at the time and it was very effective. I went from 73kg (BMI 23.8) to 66kg (21.6) in 3-4 months following Pritikin's meal and food recommendations, and without changing anything else.

These days though I'm 77kgs, having retired in 2010 at 86kgs and been down to 73kgs earlier this year before a long euro trip put 5-6kgs back on. Aiming to get back down into low 70s in coming months.
Here's my blog - A bit of fun :)
"Riding not racing...."

Nobody
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Re: BNA Losers Club 2018

Postby Nobody » Thu Oct 18, 2018 2:48 pm

cyclotaur wrote:Hi Nobody.
An interesting thread.

Thanks. I'm glad someone is reading it. I hope it helps.

cyclotaur wrote:Been reading through your long intro on this topic and I just have a semantic issue with some parts of it...

Thanks cyclotaur. I've changed it to your grammar suggestions. It now reads:
Even lean cuts of meat - like chicken breast - have 20% calories from fat. Standard milk is 48% calories from fat and cheese is 70% calories from fat.

Because I started with "By calorie intake", I thought that would be enough. But your structure is clearer. :)

cyclotaur wrote:Also I recall many years ago (1980-81) the Pritikin diet recommended the C80:P10:F10 ratio, but I can't recall if that was by weight/volume or calorific content. Either way, we tried it at the time and it was very effective. I went from 73kg (BMI 23.8) to 66kg (21.6) in 3-4 months following Pritikin's meal and food recommendations, and without changing anything else.

It's by calorific content. Yes his diet can be very effective for weight loss, even with some animal products involved. McDougall learned much from Pritikin, but lost the animal products for many reasons. It makes the diet more difficult for the average person to follow. But it also avoids more chronic diseases. I don't follow the McDougall diet either. But they are all pioneers that helped us get closer to an ideal diet.

IMO the Pritikin diet works because to get that ratio requires a lot of fruit & veg and to a lesser extent grains & legumes. Calorie density is another pointer to whole fruit & veg. Carbs in the diet can be very high, if fat is low. Generally, the process for the body to add fat from fat intake is easier than for carb intake.
My current diet as of yesterday is C80:F9:P11 with a calorie density of 53 Cal/100g. Copy those numbers and your weight should drop reasonably fast.

cyclotaur wrote:These days though I'm 77kgs, having retired in 2010 at 86kgs and been down to 73kgs earlier this year before a long euro trip put 5-6kgs back on. Aiming to get back down into low 70s in coming months.

Well you know how, so it should be fairly easy. Weighing/measuring yourself daily should help too.

tcdev
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Re: BNA Losers Club 2018

Postby tcdev » Fri Oct 19, 2018 6:22 pm

Nobody wrote:tcdev,

Congratulations on the progress.

tcdev wrote:Certainly getting harder to lose the weight. Having said that, I've been eating more bread than I should be and I know where my next dietary change is going to be when the time comes!

Hopefully I'm stating the obvious. But just remember to replace the bread with more whole food carbs that are lower in calorie density. You don't want to dig yourself into a low-carb hole - like many do - for future health reasons.

Thanks! Not much chance of me not getting enough carbs... rice, pasta... and still *some* bread - just less!
2015 Giant XTC Advanced 29er 1, Suunto Ambit2 Black
2011 Schwinn Sporterra Comp

Nobody
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Re: BNA Losers Club 2018

Postby Nobody » Tue Oct 23, 2018 9:56 am

5 days since last measurement.

Waist 74 cm - up 0.5
WHtR 0.430

61.1 kg - up 0.6
BMI 20.7

Goal ranges:
Waist 73 - 76 cm, WHtR 0.424 - 0.442
Weight 60 - 64 kg, BMI 20.3 - 21.6

Nobody
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Re: BNA Losers Club 2018

Postby Nobody » Sat Oct 27, 2018 8:27 am

4 days since last measurement.

Waist 73.5 cm - down 0.5
WHtR 0.427

59.7 kg - down 1.4
BMI 20.2

Goal ranges:
Waist 73 - 76 cm, WHtR 0.424 - 0.442
Weight 60 - 64 kg, BMI 20.3 - 21.6

Weight is below range which probably has more to do with hydration than anything else, by comparison to waist size.

Nobody
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Re: BNA Losers Club 2018

Postby Nobody » Fri Nov 02, 2018 7:03 am

6 days since last measurement.

Waist 74 cm - up 0.5
WHtR 0.430

60.0 kg - up 0.3
BMI 20.3

Goal ranges:
Waist 73 - 76 cm, WHtR 0.424 - 0.442
Weight 60 - 64 kg, BMI 20.3 - 21.6

Patt0
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Re: BNA Losers Club 2018

Postby Patt0 » Fri Nov 09, 2018 1:17 pm

Patt0 wrote:
6/7/18
Height=183cm
WtHtr=0.45
Weight=84kg
Waist= 82cm
:oops:


Another oops.

Height=183cm
WtHtr=0.46
Weight=85kg
Waist= 82cm
Image

Nobody
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Re: BNA Losers Club 2018

Postby Nobody » Fri Nov 09, 2018 3:18 pm

Patt0 wrote:
Patt0 wrote:
6/7/18
Height=183cm
WtHtr=0.45
Weight=84kg
Waist= 82cm
:oops:


Another oops.

Height=183cm
WtHtr=0.46
Weight=85kg
Waist= 82cm


WHtR has increased, but waist is unchanged. Something appears to be a typo.

Yeah lower carb usually is great initially, but can become more difficult as time moves on.

RobertL
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Re: BNA Losers Club 2018

Postby RobertL » Fri Nov 09, 2018 3:39 pm

I haven't posted properly for a while, but I have been consistently in the 94.something range over the last couple of weeks, with an outlier all-time low weight of 93.3kg when I was a bit dehydrated after a big group ride.

However, I go to South America for a month on Wednesday, so I will see what damage that does. There will be some days of serious hiking in there, and some lazy days, but no cycling. I will try to remain disciplined. :? :? :?
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Nobody
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Re: BNA Losers Club 2018

Postby Nobody » Tue Nov 13, 2018 7:36 am

11 days since last measurement.

Waist 74 cm - same
WHtR 0.430

60.7 kg - up 0.4
BMI 20.5


Goal ranges:- waist 73 - 76 cm, WHtR 0.424 - 0.442; weight 60 - 64 kg, BMI 20.3 - 21.6

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