From >450 to <160 lb by 2022
- Thread starter Err2
- Start date
Err2
New member
Thanks everyone! I forgot to add the Saturday progress report so here it is:
Week ________ Weight __ BF ___ Calories
October 04-10: _ 279.2 _ 39.3% __ 1483
October 11-17: _ 277.6 _ 38.7% __ 1472
October 18-24: _ 274.2 _ 38.0% __ 1506
October 25-31: _ 272.5 _ 37.5% __ 1599
November 1-7: _ 269.8 _ 37.4% __ 1539
1 week average of 0.96% weight loss, 0.1% body fat loss
2 week average of 1.58% weight loss, 0.6% BF loss
3 week average of 2.80% weight loss, 1.3% BF loss
4 week average of 3.37% weight loss, 1.9% BF loss
No plans to change my 1500 calorie 150g protein goal this week, but I do want to focus more on strength training (especially my core).
Week ________ Weight __ BF ___ Calories
October 04-10: _ 279.2 _ 39.3% __ 1483
October 11-17: _ 277.6 _ 38.7% __ 1472
October 18-24: _ 274.2 _ 38.0% __ 1506
October 25-31: _ 272.5 _ 37.5% __ 1599
November 1-7: _ 269.8 _ 37.4% __ 1539
1 week average of 0.96% weight loss, 0.1% body fat loss
2 week average of 1.58% weight loss, 0.6% BF loss
3 week average of 2.80% weight loss, 1.3% BF loss
4 week average of 3.37% weight loss, 1.9% BF loss
No plans to change my 1500 calorie 150g protein goal this week, but I do want to focus more on strength training (especially my core).
alligatorob
Respected Member
Great body fat loss! Your strength training is paying off!
Err2
New member
I felt unusually good on my run today - so good that, aside from the 1/4 mile warm-up and a ~1/10th mile walking break in the middle, I ran my entire ~3.3 mile morning route. Total time was 36 minutes which would have been even faster if my dog hadn't stopped to poo during that brief walk in the middle...
Since dropping the diuretic:
124/58 70
117/57 64
109/64 55
118/69 62
107/57 61
117/72 49
114/63 69
115/58 62
120/63 60
115/70 56
110/53 57
106/65 59
111/68 69
116/58 64
99/47 58
113/68 51
112/52 70
I was feeling a little off on the 99/47 day - hard to say if it was because of the low bp or the low bp was because I was feeling off. But I'm starting to get some pretty low diastolic readings again so I'm tempted to experiment with 1/2 pill.
And some surprising effects related to dropping the diuretic (probably under the category of TMI):
Since dropping the diuretic:
124/58 70
117/57 64
109/64 55
118/69 62
107/57 61
117/72 49
114/63 69
115/58 62
120/63 60
115/70 56
110/53 57
106/65 59
111/68 69
116/58 64
99/47 58
113/68 51
112/52 70
I was feeling a little off on the 99/47 day - hard to say if it was because of the low bp or the low bp was because I was feeling off. But I'm starting to get some pretty low diastolic readings again so I'm tempted to experiment with 1/2 pill.
And some surprising effects related to dropping the diuretic (probably under the category of TMI):
Diuretics are apparently well known for causing erectile disfunction. I never knew it was affecting me - I just assumed the decreased frequency & quality of my erections over the last decade was just a normal part of being obese and getting older. But lately I feel like a 13 year old popping off at every sudden breeze or vibration.
My libido seems to be higher too. Apparently diuretics might also lower testosterone by depleting zinc and my testosterone was low at the beginning of the year. I'll be interested to see what it is January when I can get another blood test
My libido seems to be higher too. Apparently diuretics might also lower testosterone by depleting zinc and my testosterone was low at the beginning of the year. I'll be interested to see what it is January when I can get another blood test
Err2
New member
Thanks! I'm going to time another mile run tomorrow, but I am not optimistic it'll be sub 10 minute. In fact, I'd be pleased if it is sub 11...
Saturday progress report:
Week ________ Weight ___ BF __ Calories
October 11-17: __ 277.6 __ 38.7% __ 1472
October 18-24: __ 274.2 __ 38.0% __ 1506
October 25-31: __ 272.5 __ 37.5% __ 1599
November 1-7: __ 269.8 __ 37.4% __ 1539
November 8-14: _ 265.7 __ 36.5% __ 1523
1 week average of 1.5% weight loss, 0.9% body fat loss
2 week average of 2.5% weight loss, 1.0% BF loss
3 week average of 3.1% weight loss, 1.5% BF loss
4 week average of 4.3% weight loss, 2.2% BF loss
Making a point to do more strength training is clearly helping shed fat and since I'm once again slightly ahead of pace I'm going to increase my calorie target from 1500 to 1550. My protein target will increase from 150 to 155g and fiber from 25g to 30...
Excellent! Few people can say they´re raising their calories while making good weight progress. Be sure to drink plenty of water if you raise you fiber target so things don´t get... troublesome.
Err2
New member
I updated my spreadsheet model to include Alpert's maximum fat loss limit that I'll bump into in February. When that happens I'll switch from a calorie deficit targeting 1% per week body weight loss to a calorie deficit of ~20 cal per pound of body fat (Alpert originally came up with 32 calorie experimental limit, but later revised that to ~22 per pound of fat for the real world).
Things should continue nicely until April at which point I'll have to retard my rate of weight loss even further and steadily taper it throughout the rest of the year (again if I want to maintain my lean mass). So despite being ~2 months ahead of my original schedule right now, I'll fall behind it in July. But ultimately I think this will get me where I want to be faster than if I'd lost weight too quickly and then had to do some bulk/cut cycles.
Updated projection:
I should stay steady with calories for a while now (as long as I maintain similar exercise levels), but now they should really start to shoot up after February.
Fiber hasn't been an issue - I was pretty much getting 30g already with all the beans I've been eating lately. And adding jalapenos to them ensures I'm going through lots of water too!
Err2
New member
Past weekly averages:
Week _________ Weight ___ BF __ Calories
October 18-24: ___ 274.2 __ 38.0% __ 1506
October 25-31: ___ 272.5 __ 37.5% __ 1599
November 1-7: ___ 269.8 __ 37.4% __ 1575
November 8-14: __ 265.7 __ 36.5% __ 1536
November 15-21: _ 263.1 __ 35.9% __ 1599-ish (today's calories still TBD)
1 week average of 1.0% weight loss, 0.6% body fat loss
2 week average of 2.5% weight loss, 1.5% BF loss
3 week average of 3.4% weight loss, 1.6% BF loss
4 week average of 4.0% weight loss, 2.1% BF loss
I'm right on target for weight and body fat loss so no changes are planned for this next week. As I mentioned in my previous post, my long term plans are to taper my weight loss beginning in February roughly as follows:
November 2020-January 2021: 1% weekly weight loss, 0.5% weekly body fat loss
February 2021: ____________ 0.75% weekly weight loss, 0.5% weekly body fat loss
March 2021: ______________ 0.7% weekly weight loss, 0.5% weekly body fat loss
April 2021-May 2021: _______ 0.6% weekly weight loss, 0.5% weekly body fat loss
June 2021: _______________ 0.5% weekly weight loss, 0.5% weekly body fat loss
July 2021-September 2021: __ 0.4% weekly weight loss, 0.5% weekly body fat loss
October 2021-November 2021: 0.3% weekly weight loss, 0.5% weekly body fat loss
December 2021-January 2022: 0.25% weekly weight loss, 0.5% weekly body fat loss
If all goes according to ambitious plan, I should finish myweight fat loss journey by February 2022 weighing 185-190 lbs while maintaining my ~169 lbs of lean mass (resulting in ~10% body fat):
Week _________ Weight ___ BF __ Calories
October 18-24: ___ 274.2 __ 38.0% __ 1506
October 25-31: ___ 272.5 __ 37.5% __ 1599
November 1-7: ___ 269.8 __ 37.4% __ 1575
November 8-14: __ 265.7 __ 36.5% __ 1536
November 15-21: _ 263.1 __ 35.9% __ 1599-ish (today's calories still TBD)
1 week average of 1.0% weight loss, 0.6% body fat loss
2 week average of 2.5% weight loss, 1.5% BF loss
3 week average of 3.4% weight loss, 1.6% BF loss
4 week average of 4.0% weight loss, 2.1% BF loss
I'm right on target for weight and body fat loss so no changes are planned for this next week. As I mentioned in my previous post, my long term plans are to taper my weight loss beginning in February roughly as follows:
November 2020-January 2021: 1% weekly weight loss, 0.5% weekly body fat loss
February 2021: ____________ 0.75% weekly weight loss, 0.5% weekly body fat loss
March 2021: ______________ 0.7% weekly weight loss, 0.5% weekly body fat loss
April 2021-May 2021: _______ 0.6% weekly weight loss, 0.5% weekly body fat loss
June 2021: _______________ 0.5% weekly weight loss, 0.5% weekly body fat loss
July 2021-September 2021: __ 0.4% weekly weight loss, 0.5% weekly body fat loss
October 2021-November 2021: 0.3% weekly weight loss, 0.5% weekly body fat loss
December 2021-January 2022: 0.25% weekly weight loss, 0.5% weekly body fat loss
If all goes according to ambitious plan, I should finish my
Err2
New member
Last weekend's mile run took 11 minutes, 35 seconds while today's mile took 11 minutes 8 seconds (including a ~10-15 second stop for my dog to poo - don't worry, I picked it up on the walk back).
So there is progress, but it has been slower than I'd hoped... I feel like I could have pushed harder today especially towards the finish so a 10 minute mile by Dec 1 still seems doable (especially if I make sure my dog fully evacuates beforehand).
Progress toward completing 1 pull-up has been even slower: I'm still not able to pull myself up at all, but when I drop down from the top I can slowly descend the whole way. In fact, I can nearly come to a stop on the second 1/2 so maybe I'll manage a pull up by January 1...
So there is progress, but it has been slower than I'd hoped... I feel like I could have pushed harder today especially towards the finish so a 10 minute mile by Dec 1 still seems doable (especially if I make sure my dog fully evacuates beforehand).
Progress toward completing 1 pull-up has been even slower: I'm still not able to pull myself up at all, but when I drop down from the top I can slowly descend the whole way. In fact, I can nearly come to a stop on the second 1/2 so maybe I'll manage a pull up by January 1...
Last edited:
Err2
New member
Thanks guys, I do appreciate the concern and I agree that an injury would set me back further than I could hope to gain by pushing too hard. The devil is of course finding just how hard to push without pushing too hard 
Right now my strategy is to listen to body and back off if any aches & pains arise. For instance, a couple times now I've tried to run every day, but inevitably I start to feel discomfort in my knees around day 3 or day 4 so I've learned to just alternate running days with other days of different exercise. I also alternate shoes & run lengths (3 mile, off day, 1 mile, off day, 5 mile, off day, 3 mile, etc...)
A great deal of my focus has been on technique. When I start to fatigue, my form suffers and that's really the only time I start to feel aches & pains. Usually I can force myself to concentrate on good form and keep going pain free for a bit longer, but eventually I have to slow to a walk (or stop).
That said, one of the largest adjustments to my form has come from increasing my cadence & decreasing my stride. This has made me a lot slower, but results in a smoother gait:
I am pretty confident I could run a 10 minute mile now if I wasn't holding myself to a 90 steps/minute cadence and could instead explode forward with longer, rougher, 'kickier' strides. But really I'm the only person in the world who cares whether I run a 10:45 or 9:59 next week so I don't need to push *that* hard...
Right now my strategy is to listen to body and back off if any aches & pains arise. For instance, a couple times now I've tried to run every day, but inevitably I start to feel discomfort in my knees around day 3 or day 4 so I've learned to just alternate running days with other days of different exercise. I also alternate shoes & run lengths (3 mile, off day, 1 mile, off day, 5 mile, off day, 3 mile, etc...)
A great deal of my focus has been on technique. When I start to fatigue, my form suffers and that's really the only time I start to feel aches & pains. Usually I can force myself to concentrate on good form and keep going pain free for a bit longer, but eventually I have to slow to a walk (or stop).
That said, one of the largest adjustments to my form has come from increasing my cadence & decreasing my stride. This has made me a lot slower, but results in a smoother gait:
I am pretty confident I could run a 10 minute mile now if I wasn't holding myself to a 90 steps/minute cadence and could instead explode forward with longer, rougher, 'kickier' strides. But really I'm the only person in the world who cares whether I run a 10:45 or 9:59 next week so I don't need to push *that* hard...
True. Sounds like you're listening to your body and adjusting as needed - which is excellent. I'm sure the speed increase will come in time.
alligatorob
Respected Member
I think that is impressive, running a mile at any pace is for a guy who used to weigh 450 lbs. You have come a long ways Err. Roger Banister look out!!
Those are interesting charts showing the difference in how the stride affects impact. I'm always aiming to keep my feet close to the ground, but I do notice with my intervals of faster running that really changes. I do always have in mind that I don't want to be someone with ruined knees in the future!
Err2
New member
Ran my first continuous 5k this morning. Between two days of rest from running & setting a metronome to 170bpm the run seemed pretty easy and I finished in 36:31.
Blood pressure update since dropping the diuretic:
124/58 70
117/57 64
109/64 55
118/69 62
107/57 61
117/72 49
114/63 69
115/58 62
120/63 60
115/70 56
110/53 57
106/65 59
111/68 69
116/58 64
99/47 58
113/68 51
112/52 70
112/63 62
99/49 69
114/60 52
112/58 64
108/66 54
114/59 56
119/63 66
114/52 72
116/61 58
--- cut Lisinopril dosage down from 20mg to 10mg --
102/53 62
105/58 65
112/54 56
112/60 63
Interesting that I haven't seen a big change in blood pressure after cutting the dose in half. If anything, blood pressure actually went down. Supposedly changes in lisinopril dosages affect blood pressure start taking affect within 30 minutes and should take full effect within a couple days, but I'll wait a week before halving dosage again to 5mg...
Blood pressure update since dropping the diuretic:
124/58 70
117/57 64
109/64 55
118/69 62
107/57 61
117/72 49
114/63 69
115/58 62
120/63 60
115/70 56
110/53 57
106/65 59
111/68 69
116/58 64
99/47 58
113/68 51
112/52 70
112/63 62
99/49 69
114/60 52
112/58 64
108/66 54
114/59 56
119/63 66
114/52 72
116/61 58
--- cut Lisinopril dosage down from 20mg to 10mg --
102/53 62
105/58 65
112/54 56
112/60 63
Interesting that I haven't seen a big change in blood pressure after cutting the dose in half. If anything, blood pressure actually went down. Supposedly changes in lisinopril dosages affect blood pressure start taking affect within 30 minutes and should take full effect within a couple days, but I'll wait a week before halving dosage again to 5mg...