Lingwo's WL Log

Sounds like a good plan. Just as a sanity check, I ran your numbers through the Katch-McArdle formula and a 5'9" 29 y/o male with 29% body fat should be burning around 2100 calories/day (~1.5 calories/minute) with minimal activity. Weight lifting uses 1-5x more energy than sitting around, so if you spend ~15 minutes a day lifting weight (not counting the time resting between sets) you'll burn about an extra 76 calories: 1.45 cal/min * 15 min * (4.5 METs - the 1 MET you would have done anyway sitting around). With walking between equipment, let's say 100 calories...

Other exercises (ballpark approximations):
Easy walking: 3 METs, so 2x more energy or 2.9 extra calories per minute
Easy swimming: 6 METs, so 5x more energy or 7.3 extra calories per minute
Easy bicycling: 7 METs, so 6x more energy or 8.7 extra calories per minute
Running: 10 METS, so 9x more energy or 13 extra calories per minute
Jumping rope: 11 METS, so 10x more energy or 14.5 extra calories per minute
 
God, running really is a great exercise for burning calories. I need to get my arse in gear and get moving again.

I think keep doing what you're doing Lingwo and you will start to see those changes.
 
Lingwo said:
My guess is that because I'm in Canada and most healthcare is public, the DEXA machine is probably government subsidized so they don't want it being blocked up for leisure use. I have got a DEXA done a few times in the past, but it was a part of a genome study at the university I attended.
Click to expand...

Here in Aus the Doc can only send you for a DEXA scan for specific conditions and have almost no upfront costs but it is still possible to get one done solely for BF% measurements privately at a cost of about $120 last time I checked but I would have to drive 3.5 hours each way to get it done, I have had Bodpod measurements done as part of a study run at Uni.

Lingwo said:
The workout yesterday felt good. When I've had gym kicks in the past I have gone lifting 6 days a week, and I definitely think there's a law of diminishing returns in play there. Right now, I think 3x weekly is working for strength, I was able to add weight to all of my lifts - and I think I'll be able to continue to add this week.
Click to expand...

Well Done !
 
Err2 said:
Sounds like a good plan. Just as a sanity check, I ran your numbers through the Katch-McArdle formula and a 5'9" 29 y/o male with 29% body fat should be burning around 2100 calories/day (~1.5 calories/minute) with minimal activity. Weight lifting uses 1-5x more energy than sitting around, so if you spend ~15 minutes a day lifting weight (not counting the time resting between sets) you'll burn about an extra 76 calories: 1.45 cal/min * 15 min * (4.5 METs - the 1 MET you would have done anyway sitting around). With walking between equipment, let's say 100 calories...

Other exercises (ballpark approximations):
Easy walking: 3 METs, so 2x more energy or 2.9 extra calories per minute
Easy swimming: 6 METs, so 5x more energy or 7.3 extra calories per minute
Easy bicycling: 7 METs, so 6x more energy or 8.7 extra calories per minute
Running: 10 METS, so 9x more energy or 13 extra calories per minute
Jumping rope: 11 METS, so 10x more energy or 14.5 extra calories per minute
Click to expand...

Thanks Err, I'm planning for my activity to be pretty consistent week to week so hopefully my TDEE is pretty consistent. I am subscribed to a piece of software called Avatar Nutrition; it's supposed to calculate my TDEE for me based on my caloric intake, weight loss, LBM change and adjust calories up or down depending on my weight loss over a 7 day period (so long as my weekly average macros are in tolerance of their suggestion). Basically, if I don't come near my 1.4lb/week loss target they should revise my calories downwards - but my protein intake should remain consistent at about 1.1g per lb of LBM. I know I could probably track this myself in excel, but the software makes my life easier.

Emilyrose said:
God, running really is a great exercise for burning calories. I need to get my arse in gear and get moving again.

I think keep doing what you're doing Lingwo and you will start to see those changes.
Click to expand...

Thanks, good for you on running! I could only ever convince myself to run if I'm playing sports. I do enjoy circuit training, so at some point if I get into a big stall I will try that!

Trusylver said:
Here in Aus the Doc can only send you for a DEXA scan for specific conditions and have almost no upfront costs but it is still possible to get one done solely for BF% measurements privately at a cost of about $120 last time I checked but I would have to drive 3.5 hours each way to get it done, I have had Bodpod measurements done as part of a study run at Uni.
!
Click to expand...

Canada is so weird. It's just this province I live in that requires a requisition, even for a private clinic. I live in the most conservative province of Canada though where some aspects of health care are gradually getting privatized but still subsidized by govnt - so maybe that is the reason. I did find a private clinic where I could pay for a BodPod though, so maybe I'll try that if I can't get a requisition for the Dexa. If I do get a job back in my home province, I'll just go be a part of the Genome study at the university every 6 months to save some money :rotflmao:
 
Oct 15/20 Weight: 199.8lbs (+0.0lbs /-3.8lbs)

Yesterday's Macros: 156g Protein / 150g Carbs / 62g Fat = 1780cal
Yesterday's Training: Workout A.. went well, increased squat and pendlay row
Supplementation: 5000 IU Vitamin D + Multi Vitamin

Notes:

Another day without the scale moving. I may have to drop my calories over this weekend, and I'm not looking forward to that.

I've attached a couple of photos on how I'm carrying the 199.8. This was before my workout, I take my mask off before working out. I've still got decent chest and shoulder muscle, it's my favorite areas to work.

unnamed1.jpgunnamed.jpg
 
3.8 lbs in 9 days is a nice start Lingwo. Maybe try just dropping 100 cals a day if you don't have any loss this week. You look really healthy & strong & losing weight the healthy way is the best way to go for sustainability.
 
Oct 16/20 Weight: 199.6lbs (-0.2lbs /-4.0lbs)

Yesterday's Macros: 163g Protein / 148g Carbs / 68g Fat = 1856cal
Yesterday's Training: Off.. Scheduled for Workout B today
Supplementation: 5000 IU Vitamin D + Multi Vitamin

Notes:

I am ready for the weekend! Work has been such a grind this week, and I'm feeling a little beaten down. I haven't taken any real vacation this year, and that probably hasn't been the best idea, I just need to disconnect for a week or so.

This weekend I will get some me time. My s/o is heading out for a girls day, so I plan to just hang out with my pup. It's snowing here this weekend so it will be a good excuse to just hang out and maybe start some early Christmas shopping.
 
Emilyrose said:
What is your goal weight Lingwo? I think you're looking pretty good already! ;)
Click to expand...

Thanks for the confidence boost Em :hurray:. I'm carrying some unwanted fat around my lower torso. I feel the best when weighing around 175-180lbs. Though supposedly a normal weight for someone my height is between 123 and 166lbs. I can't see how that would look good on me.

Initially I am probably going to cut down to 170-175lbs, and then probably a controlled weight gain up to 185lbs and cycle back and forth to hopefully lower my BF to 15%.
 
Oct 17/20 Weight: 199.4lbs (-0.2lbs /-4.2lbs)

Yesterday's Macros: 150g Protein / 143g Carbs / 71g Fat = 1815cal
Yesterday's Training: Workout B.. increased my front squat, deadlift, and lat pulldown lifts
Supplementation: 5000 IU Vitamin D + Multi Vitamin

Notes:

So, the scale has finally moved, and tomorrow is my final weigh in for the second week of this latest weight loss attempt. So far, I'm down 4.2lbs which is okay. I would have expected to lose more water weight, but maybe it just won't be the case this time given I'm cutting on higher calories. During my weigh in tomorrow I will adjust my macros and also do some more tape measurements.

These next two days are my consecutive off days for strength training. I may swing by another local gym I'm a member of to get an hour of cardio in just to try and speed things along. It can't hurt, and I don't really have any other plans today. I just need a good podcast to get hooked into to help the time pass by.

Personally, I'm missing a lot of friends and family today. I really hope a safe vaccine for COVID comes soon.

Also, if you're wondering where my username comes from, it's the robot Lisa created on The Simpsons:

 
Last edited:
Oct 19/20 Weight: 200.6lbs (+1.2lbs /-3.0lbs)

Yesterday's Macros: 166g Protein / 166g Carbs / 115g Fat = 2363cal
Yesterday's Training: Some light cardio
Supplementation: 5000 IU Vitamin D + Multi Vitamin + BCAA's

Notes:

Yesterday was the first day I really blew it for macros. I went out for lunch, and ordered what I wanted thinking the macros wouldn't be so bad. The calories from fat were absolutely huge. I'm hoping the added weight on the scale is just temporary.

Also, my average weekly weight for last week was -1.3lbs from the week before, so I missed my -1.5lbs target.

Oct 5 (Initial Weigh-in): 203.6
Oct 11 (Avg weekly weight): 201.1
Oct 18 (Avg weekly weight): 199.8

Based on not hitting my goal. My new target macros for this week are: 159g Protein, 155g Carbs, 60g of Fat. My goal is to average these macros for the week, so given I absolutely flew past them yesterday, I'll have to go a lot lighter on carbs and fats for the balance of the week to get back into macro tolerance.

For the good news, my waist measured 1" smaller on Saturday than my first weigh in. Now, I'm still not good with a measuring tape - so it could just be rounding, but my pants feel a little looser today too so I hope that's an okay sign.
 
Every time I eat a takeaway or a meal out, I weigh 2 or 3 pounds extra the following day. It's so annoying, even if you're being "careful" in the food you choose.

I think that's one reason why diets are so hard - you have to be so strict on eating out. It's boring. I think the waist measurement is a great sign. You'll see a drop again for the next weigh-in if you stick to the plan today.
 
I weigh more after eating out too - even when consuming the same calories. I think most restaurant food is saltier than I make at home...

And if the pants are looser at the same weight, then you are definitely building muscle so that's even better
 
Oct 20/20 Weight: 199.4lbs (-1.2lbs /-4.2lbs)

Yesterday's Macros: 156g Protein / 140g Carbs / 40g Fat = 1540cal
Yesterday's Training: Workout A.. increased squat
Supplementation: 5000 IU Vitamin D + Multi Vitamin + BCAA's + Nitric Oxide

Notes:

I'm back to Friday's weight. Yesterday I cut back to around 1500cal to offset the larger day I had on Sunday.

I'm not sure what to focus on today. I may try to go to the gym for a cardio session, thinking about trying a reverse pyramid workout. Just something to elevate the heart rate without having to do steady state cardio (which I hate).
 
Oct 21/20 Weight: 198.0lbs (-1.4lbs /-5.6lbs)

Yesterday's Macros: 160g Protein / 188g Carbs / 52g Fat = 1856cal
Yesterday's Training: No strength training.
Supplementation: 5000 IU Vitamin D + Multi Vitamin + BCAA's

Notes:

After getting stuck for a week, I finally got that whoosh I was waiting for and dropped down to 198lbs even! Pretty happy with that result. I've been eating more whole foods this week so far instead of drinking so many protein shakes. I think this has helped me not being as bloated. I've reached the 5lb lost milestone, I'll take small victories :blush5:.

My predicament for this week is the temperature. In the evenings the temperatures will be between -11 and -16 Celsius, so I won't be able to talk my dog for extended walks as his breed really isn't meant for the cold temperatures (and given he is a bulldog, he doesn't need huge walks). I think it will warm a little by Sunday, but I'll have to figure out how I can keep moving until then.

Another first world problem I'm faced with is receiving a beer box. A friend of mine bought be a craft beer box subscription for my birthday in September, and I just received the first box. I received a couple of large bottles of a Belgian styled IPA, a Pumpkin Spice Ale, and two Pineapple Wheat Ales. I want to seem grateful and give my friend feedback on the beer (he's got a subscription too), but I also hate drinking calories. I think I'll just have to put some calories aside on Saturday to have a beer. The pineapple wheat ale sounds amazing. I also received a variety box of craft beer from my aunt last weekend. I do love trying new beer, but it's a tough balance to strike right now.

I'm really happy I found this forum, it's a really good outlet for me. I'm actually surprised there aren't more journals here - some people pay good money for a personal trainer or accountability coach, but this has been doing the trick for me (mind you I'm still only on week 3).

Well, my first conference call for the day begins in 20 minutes, and that begins 5 hours of consecutive meetings :ack2:. So, I should go prep.
 
Congratulations on the big whoosh! Losing the bloat would make a difference in weight - not to mention comfort. Have we had a bulldog picture yet? A forum can never have too many dog pics.
I guess you could share each beer with someone in your bubble but having one a week won't ruin your progress either. Plus nobody's checking if you're drinking the whole bottle.
 
Ah, he's so adorable!!

Lingwo said:
I'm really happy I found this forum, it's a really good outlet for me. I'm actually surprised there aren't more journals here - some people pay good money for a personal trainer or accountability coach, but this has been doing the trick for me (mind you I'm still only on week 3).
Click to expand...

I love that this forum is kind of old school and always has a few core members that post regularly. It's nicer to have a small community and be able to keep up with most posters. It's like discovering a band before they hit the bigtime. ;) Glad you are enjoying it.
 
You must log in or register to reply here.
Back
Top