FatFatFatFat to FitFitFitFit

It's 11pm here and about 15 minutes ago after agonizing over the decision for a solid 30 minutes I ordered some McDonalds on Doordash. Maybe 10 minutes after ordering I got a notification letting me know that my order was canceled because they were closed, even though I'm 98% sure they're open 24/7, regardless I'm going to take it as a sign from the universe that I should just go to bed.
 
Weighed in at 251.5 this morning which brings my total February weight loss to 14.5lbs.

Still not feeling 100%, though am feeling better, after the 98 hour fast so I instacarted myself some pedialyte. Hoping once I get some electrolytes in me I'll be right as rain.

Will probably spend the rest of the day in bed, watching youtube, and relaxing.
 
It was definitely the lack of electrolytes that was making me feel like poop. Got a little bit of that pedialyte in me and almost immediately snapped back to feeling completely normal again.

So much so that I decided to hop on the treadmill for like 35 minutes to get my 10k steps for the day something I was originally going to let slide today.


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Weight was back up to 258.1 this morning. Real annoyed how I lose weight in millimeters and gain it back in miles.

6.5 weeks in and the scale essentially hasn't moved at all. I think starting tomorrow I'm just going to stop eating till I hit 200lbs.
 
Regaining quickly after a water fast is normal, simply because your digestive system is filling back up and your muscles are regaining the water they lost because of carb depletion. As a guy you´d have to fast for a day and a half for every "real" pound lost, and that´s without considering metabolic adaptation.
 
I'm getting a DEXA scan and RMR test tomorrow because at this point I'm at a complete loss. I think I've done more than enough that I should have seen some progress by now.

I found myself day dreaming today the RMR test coming back with an incredibly low number tomorrow because at least that would mean none of this was my fault and I wasn't doing anything wrong.
 
So, I went and got a DEXA scan today as well as getting my resting metabolic rate tested.

The numbers are more or less identical to what my bathroom scale says so maybe there is a chance I went from ~46% to 38% body fat over the last 7 weeks.

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It also looks like my RMR is actually 12% higher than normal people my age, weight, and sex at 2650 calories/day.

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I'm not really sure where to go from here. I guess just keep doing what I'm doing and get another DEXA scan looks in 3 months to see if I'm making results?
 
Given it is the start of your journey it is very possibe that you lost 10 lb of fat while gaining 5+ lb of muscle & 5+ lb of water (especially since you gained 5+ lbs coming off a water fast).

Did your dxa scan also show skeletal muscle mass? That will exclude blood, organs, food & water and give you a better idea of muscle loss/gain
 
Err2 said:
Given it is the start of your journey it is very possibe that you lost 10 lb of fat while gaining 5+ lb of muscle & 5+ lb of water (especially since you gained 5+ lbs coming off a water fast).

Did your dxa scan also show skeletal muscle mass? That will exclude blood, organs, food & water and give you a better idea of muscle loss/gain
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Nope, there's some stuff about bone density but it doesn't break out skeletal muscle mass from just generic lean mass.
 
This is probably the type-A business douche in me showing but I was thinking I wanted more structured diary posts. So yea here's what I came up with and am going to try and follow from now on.

Weight: 255.5lbs

Notes
I had to fast for my RMR test which was after work at like 5:30pm so by the time I got back home it was already 7:00pm. I decided to just keep fasting for the rest of the day since I wasn't feeling hungry.

I'm going to try and get back into my 20:4 intermittent fasting + weight training routine tomorrow after getting sidetracked the last 1.5 weeks. I think I need to turn my brain off for the next three months and just trust the process. As long as I...
  • Hit 10k steps/day
  • Eat ~1700 calories, get 120+ grams of protein, and keep sugar below 20g each day.
  • Fast for 20 hours/day
  • Lift weights 6x a week
I'll lose weight or at the very least lower my BF%. I think I can do these things more or less on autopilot now so I just need to not let what the scale says cause me to panic and spin out. Maybe I should stop weighing myself all together and just focus on hitting those goals?

Nutrition
  • Calories - 0kcal
  • Carbs - 0g
  • Protein - 0g
  • Fat - 0g
  • Sugar - 0g
Exercise
  • Steps - 10,539
  • Weight Training - None
 
If weighing is demotivational then don't do it. I like the feedback, but I also look at inches lost and improvements in various athletic metrics which helps keep me sane when the weight is bouncing... Have you increased your weight or reps at the gym? Are you getting more steps (or the same steps in less time?)
 
Err2 said:
If weighing is demotivational then don't do it. I like the feedback, but I also look at inches lost and improvements in various athletic metrics which helps keep me sane when the weight is bouncing... Have you increased your weight or reps at the gym? Are you getting more steps (or the same steps in less time?)
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Yup! My bench has gone up 45lbs since I started and just overall my fitness level is miles ahead of where it was 7 weeks ago.
 
Weight: I don't care about this anymore.

Notes
Pretty boring day. Worked. Went to the eye doctor because it had been a decade and things were kinda blurry even with my glasses on. Ordered some new glasses/contacts with an updated prescription. Pretty excited about being able to see things again in a week when they get delivered.

Decided I'm going to stop weighing myself for awhile. Rarely does anything good come from it. At this point the lifestyle changes I made are a habit so I can just do them on auto pilot, with little to now discomfort, and in a few months I'll see what the results are.

I was reading kstadelh diary on here and something he said really resonated with me, "my expectations have me around the neck like a noose and are strangling the happiness out of my life." It reminded me of this class I took in college on Buddhism and learning about the Four Noble Truths of Buddha...
  1. To live involves suffering
  2. The origin of suffering is desire
  3. The end of suffering is attainable
  4. The path to the cessation of suffering
I'm not a buddhist and don't even really believe in god but my desire to lose weight quickly was no doubt causing me to needlessly suffer. I can't let myself become obsessed about whether I'm making progress or not. I can't control what my results are just what my actions are.


Nutrition
  • Calories - 1,304kcal
  • Carbs - 130g
  • Protein - 119g
  • Fat - 44g
  • Sugar - 2g
Exercise
  • Steps - 11,929
  • Weight Training - Push Day
    • Bench Press 3x8 (115lbs, 125lbs, 135lbs)
    • Overhead Press 3x6 (95lbs)
    • DB Flys 3x12 (12.5lbs)
      • DB Skull Crushers 3x12 (12.5lbs)
    • DB Lateral Raise 3x15 (10lbs)
      • DB Front Raise 3x15 (10lbs)
    • Wide Grip Incline Bench Press 3x10 (115lbs)
      • Banded Tricep Extension 3x20
 
Weight: I don't care about this anymore.

Notes
Had a super long day to end what seemed like the longest week ever.

I was completely exhausted by the time I was done working and had no interest in working out but I forced myself to at least try. I made it maybe 1/3rd of a way through what I usually do before I decided to call it a day.

Going to watch some mindless TV in bed for a little bit and then probably knock out for the night.

Nutrition
  • Calories - 1,676cal
  • Carbs - 189g
  • Protein - 95g
  • Fat - 64g
  • Sugar - 88g
Exercise
  • Steps - 12,595
  • Weight Training - Pull Day
    • Preacher Curls 4x15 (45lbs)
      • Banded Rows 4x20
    • Upright Rows 3x10 (55lbs)
      • Banded Face Pulls 3x15
 
This is probably an overshare but I've like barely pooped over the last 3 or 4 days and not in a "oh I barely noticed" kind of way but a "oh I kinda feel like crap" kind of way.

Think I'm going to order Indian food for lunch.
 
Do you eat fresh fruit at all? Maybe incorporate a few prunes into your diet each day. If you eat white bread or flour, substitute it with wholegrain instead. Constipation is awful but more common than most people realise.
 
Weight: I don't care about this anymore.

Notes
Had a really bad food day. The calories honestly weren't that bad, 3k is more or less maintenance for me according to the RMR test I got last week but I literally ate like two weeks worth of sugar today.

Well, tomorrow is a new week and I'm really excited about getting back into good habits.

Nutrition
  • Calories - 3088kcal
  • Carbs - 313g
  • Protein - 93g
  • Fat - 131g
  • Sugar - 196g
Exercise
  • Steps - 13,344
  • Weight Training - None
 
Cate said:
Do you eat fresh fruit at all? Maybe incorporate a few prunes into your diet each day. If you eat white bread or flour, substitute it with wholegrain instead. Constipation is awful but more common than most people realise.
Click to expand...

I haven't had any fruit in awhile because I'm afraid of all the sugar but I think prunes should be fine. I'll add some to my grocery list!

LaMaria said:
I hope it helps: constipation is so unpleasant.
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It did help a little. I'm feeling much better!
 
If you do add prunes (which are great!) Make sure to also drink plenty of water.
 
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