Just wanna update on my progress and thanks to those who replied me

Not sure why is the reason that my weight stuck for 2 weeks but recently, since last week, it started to drop again and im happy with it. My diet has not really changed,except that i started to increase my carb intake by a little, i started to eat rice. And my exercises are still the same as well, mostly on lifting weights and very little, to no cardio. Not sure why is the reason it stuck though.

Could be due to either 1) water retention (body is trying to retain the weight by storing more water). It will retain more water if your sodium intake is high. I noticed that on i shed weight faster if i reduce the sodium intake. But life will be miserable with bland food.

or 2) you are not on caloric deficit. If you are just basing caloric deficit based on TDEE calculator, just bear in mind that the calculation is just estimate. At the end of the day, you will need to readjust accordingly if despite being on deficit you are still not loosing weight.

Most likely adding the carbs made you abit more active and increased your non exercise thermogenesis which puts you back into deficit.

Hello. Just like to share my experience on my weight loss journey for the past 2 years plus. I was nearly 100kg at the peak of my weight. Decidedly to do something about it and after all these years I am at 70kg.

Been trying many forms of lifestyle changes (diet), from high protein diet, keto diet and now doing low carb diet 100g - 200g daily limit (more flexible). Also doing IF 16:8 (90% plus adherence)

Exercise was doing mainly calisthenics and free weights. In the beginning I kept cardio to a minimum but hit a wall and decided to increase the cardio regime which helped alot in the weight loss. I try to work out 6 days a week alternating between cardio and resistance exercise.

Nowadays I am mainly looking to lower my Body Fat Percentage and not too concern with my actual weight as long as my BF% keep dropping. Been trying to eat clean but I do indulge in small treats once a while. I believe having a long term sustainable lifestyle is the best way to keep healthy.

I would be more happy to share my journey if anyone is interested.

Thank you.

Heya, sounds like an incredibly inspirational story, I am sure you are very proud xD

So what kind of low carb diet are you on now? And what kind of cardio do you do?

Thank you. I won't say proud but more satisfied that I could do it finally. Was going to gym on and off for a few years without any real substantial results and kept falling back to old habits. Finally managed to find a formula that worked for me.

For cardio I'm using the Proform Cardio Elliptical. Kinda mimic the movements of walking up stairs. Around 1 hour plus every alternate days. Main thing is low impact for me. Medium steady state cardio.

My low carb diet :

Monday to Friday my lunch consists of salad with tomatoes and olives, one egg and a slice of sourdough bread with a slice of cheese and also one scoop of protein shake. And dinner some blanched local vegetables, one egg and some fried mushrooms and a slice of sourdough bread. Also one scoop of protein smoothie with strawberries/blueberries/raspberries, collagen and creatine.

Weekeends I tend to indulge abit more.

Saturday lunch is usually a 150 gram beer/lamb/pork (grind myself) burger with cheese and some salad with olives and tomatoes , some cream cheese/avocado and a piece of sourdough bread. Dinner would consist of 250-300 gram steak with blanched vegetables and some mushrooms.

Sunday lunch would be 2 pieces of kfc chicken, salad with olives and tomatoes and a piece of sourdough bread again. Sunday dinner would be steamed chicken thighs, blanched vegetables, one egg and mushrooms.

I snack on strawberries/blueberries/raspberries if I am feeling a bit peckish sometimes.

Very detailed, I am sure it would help lots of folks. If I could achieve that, I would be very proud of it man haha.

Do you still continue with your strength training? What is your BF% now vs your aim?

Hahaha. Well there is no one formula that fits all I believe. You just have to find what works for each ownself xD

Yup. Still doing my resistance training. Slow progress though hahaha.

If I'm not mistaken my BF% should be in the mid 20%. Aiming 12 - 18%. Don't want to be too lean. Getting old. Feel better if I had abit more fat on my body.

Did some 20-30 mins HIIT at home, then replacement meal a day. I managed to loss 4 kgs in 2 mths time, not to say great but well.. some achievement that I'm happy about.

Well done bro

It's not about how fast and how much weight you lose. As long as your fitness level increases and your overall BF% drop is most important.

Go at your own pace.

This post has been edited by Bakagomi: Nov 8 2020, 01:19 PM

Sis here bro...

yes yes.. its difficult at first but just drag the lazy "Bam" to work.. just 3 times a week the most I can do.

Oops sorry Sis hahaha.

Yes. The first step usually the toughest but once past it, it's easier to do.

What do you mean by “replacement meal”?

replacement meal is soy protein/whey products and make it into a smoothie and it is to replace the meal.

Forget threadmill or recumbent bike

Get rower or assault bike instead

For your knee injury, swimming helps! Water buoyancy helps reduce pressure on the knee as compared to running!

Hi, I want to share my journey is losing weight and at the same time want to get some recommendation too.

Summary of my journey:
- Was 100kg back in 2016 (when I was 17)
- Spent 3-6 months of running, massive lose weight until 80kg
- Been in the range of 80-90kg during 2017-2019, I on and off got weightlifting and running.
- begin serious training & meal management since July 2020 (85kg)
- currently November 2020 achieve 75kg

What I did for July - Nov 2020:
1. Bit by bit practice Keto diet (close to zero carb, high fiber (vege + fruit), high protein, moderate fat) & Intermittent Fasting. A mixture, but not a strict one.
2. Run for 5-10km everyday. Some days more than 10km.
Alternative: Whenever I injured my leg, i replace my daily run with HIIT for 1 hour. Do 2 groups of HIIT. Go youtube or download apps like FitOn that provide 30mins HIIT. Follow it through! It really help alot.


3. Drink a lot of water (more than 5L per day)
4. Low sugar intake (close to zero)
5. Always have low cholesterol meals (no fast food, no oily meal, low sodium intake)
6. Sleep early by 12am and have 7-8hours sleep everyday
7. Aim to achieve calorie deficit everyday. My required calorie is 2500 cal per day, I aim to eat 1500-1800 calorie per day.

My usual meal menu:
1) Breakfast: coffee + few biscuits (on and off I skip breakfast too)
2) Lunch:
- if go to school/work, i usually eat zapfan without rice (combination of egg + vege + meat)
- if i at home, I usually skip lunch
3) Dinner: yogurt fruit smoothie (basically any fruit blend with greek yogurt and fresh milk)

On and off (1-2 day per week), i will eat some good food if my family or friend invite me to eat with them. Like mala noodles. But keep in mind, don't overindulge yourself when eat good food. Still try to achieve calorie deficit when you are indulging yourself.

Above are what I've done.
Strongly encourage anyone who want to try my method bit by bit. It is difficult to straightaway do so.

My aim is to achieve 68kg and still practicing what I've done, but currently been in plateau at 75kg for 1-2 week. At least I maintain, but I wish to breakthrough.

If anyone know how to breakthrough, do let me know

Hope what I've shared can help you.
Keep losing weight together!
You can become the change you want to see in yourself!

Congrats on losing all those weight and maintaining them till now.

I've hit plateau a few times during my weight loss journey too. I usually break them with increase activities or adjusting my calories.

You might want to check your caloric intake and maintenance calories. From the sound of it, if you are running 10km a day and on a caloric deficit it shouldn't be a problem for you to lose weight.

Not to mention from your usual meals it doesn't sound like 1500 - 1800 calories. Looks alot lower hahahaha.

Do keep in mind you do need fats in your diet. Do watch out for low sodium too especially if you are on keto diet.

The best way to breakthrough is to re evaluate your whole macro nutrient profile and caloric intake and expenditure.

I was 55-57kg in January this year - maintained by working out every alternate day.

Then covid hit and the first MCO affected my mood and mental state. I stopped working out, stopped caring about what I eat and my weight shot up to 65kg by RMCO.

So in September, I started being mindful of what I eat. The first thing was to completely stopped snacking on potato chips, which is my go to stress food. I was also mentally better around this time so although I had cravings, I managed to do this.

Second, I went with a slight caloric deficit of 1400 calories daily. I'm not following any diets currently. I'm still eating carbs like rice, occasionally bread and spaghetti. But I've increased fruit and veg intake.

2 months later (now) I'm around 60-62 kg

End year target: 55-57kg

This post has been edited by MysticShadow: Nov 14 2020, 09:45 PM

MCO was a bad time for many people. Putting on weight is so easy but losing it is so hard

But congrats on losing those weight and good luck with your weight loss.

Pretty good routine. Healthy! Even i slack off
Just 2 cents worth of thought.

Diet
- Lose the biscuits for breakfast. They offer little nutritional value and satiety. Replace with boiled eggs/ greek yoghurt + some fruits/ oats etc.
- Dinner should include vegetable. Be careful with fruits because over eating them is calories. Grapes for example, has high sugar content. If you can cook chicken + vege for dinner, that's the most ideal. The smoothie can be consumed in the morning imo.

Workout
- Plateau could be due to routine. Your body adapted to the things you're currently doing.
- Maybe instead of running, temporarily replace it with the HIIT that you do occasionally for 2 weeks
- Not sure what you do for weights but maybe consider increasing your weightlifting sessions

Lastly, if nothing helps, try doing IF.

Try saying that to people who are trying to gain weight