Sam's weightloss diary

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Frosteh

New member
Hi my name is Sam, I'm 27 years old, 242.6lbs and 6'1" tall.

About 3 weeks ago I decided to finally lose some weight and started on a low cal diet, my first reading was on a freinds scales about 17.8 stone which is close to 250 lbs, I got my own scales today and my first reading is 242.6lbs so assuming both scales are approximately correct I've lost so far about 6-8lbs which I'm happy with.

Basically my method so far is to try and avoid all the fads and false information and rely on the more scientific view of working out how many calories my body needs per day and simply consuming less. I've joined a website to help track my daily cals and set a target of 3lbs a week loss which puts my daily intake at approx 1330 cals. I've stuck to that for 3 weeks now, I'm finding cal control to be pretty easy so far, the hunger has mostly subsided my stomach has shrunk which makes me feel full faster so it's going well so far.

I've also started to work on muscle a bit to make sure body fat % drops, so I'm not just losing muscle mass, I don't have weights so I'm just doing push ups every day, I'm too out of shape for proper ones so I'm doing them at about 45 degrees against my desk which is a good way to start until I'm a bit lighter and can handle my own weight :)

I'm going to call this week 1 for my calendar since I didn't take weight measurements before this with the same scales, and I'll call my starting weight 242.6lb even though I've already lost some. I will report back every week on Sat to update the post.

Health Goals:
Lose at least 5lbs :cheers2:
Weigh 17 stone (238lbs) :cheers2:
Weigh 16 stone (224lbs) :cheers2:
Weigh 15 stone (210lbs)
Weigh 14 stone (196lbs)
Reach Top end of healty range (189lbs)

Week1:
Weight: 242.6lb
Weekly loss: n/a
Total loss: n/a
Mood: Feeling good about my weight loss, feeling inspired by fellow forum members, feel confident I can bring my weight down.

Week2:
Weight 236.6lbs
Weekly loss: 6lbs
Total loss 6lbs
Mood: Fucking happy I lost 6lbs Elated, really...I was so worried I'd check the scales and see more than last week, was really happy to see a decent loss

Week3:
Weight 235.2lbs
Weekly loss: 1.4lbs
Total loss 7.4lbs
Mood: Feeling good, less weight loss this week probably due to muscle mass increase, I've been doing pushups entirely on the floor properly now and am up to 10 consecutive which gives me another goal done, my weights arrive tomorrow so I hope to continue building on that.

Week4:
Weight 232.6lbs
Weekly loss: 2.6lbs
Total loss 10lbs
Mood: Good, another friday night drunk again but weighing in with a 2.6lb loss this week which is good considering muscle building is going well, I'm up to 10 reps and 3 sets of 15kg weights. Good to see more loss this week than previous :)

Week5:
Weight 227.4lbs
Weekly loss: 5.2lbs
Total loss 15.2lbs
Mood: GREAT, I had this week off work and mostly lazed around the house, ultimate test of staying to my diet which I did with little problem, other than snacking late at night as I was up watching TV half the night. After all that doing nothing, I lost 5.2lbs, crazy!

Week6:
Weight 227.4lbs
Weekly loss: 0lbs
Total loss 15.2lbs
Mood: A bit miffed that I didn't lose anything this week, If it wasn't for an unusually large loss last week I'd probably be really irate. Stuck to my diet quite well with only minor slips with drinking beer.

Week7:
Weight 225.0lbs
Weekly loss: 2.4lbs
Total loss 17.6lbs
Mood: OK, I've been losing steadily now for a while and plugging my weight back into a daily maintenance calculator and the 3lb per week loss is putting me lower and lower each week, it's down to about 1150 now so I've decided to set the loss goal to 2lb a week rather than 3 in order to keep my calories reasonable and avoid a plateau. So this week I've been eating a little more, my new goal is 1650 per day and I have been managing that OK it seems, I find its easier to keep to my current diet and add in snacks to balance, I had a large cookie today, yum.

Week8:
Weight 222.2lbs
Weekly loss: 2.8lbs
Total loss 20.4lbs
Mood: Good, the weeks are really easy now, I've upped my calories slightly and seem to be able to stick to that without a problem, I feel really positive at this stage that I can do it, it's just a matter of time. I hit a goal this week to weight 16 stone or less, setting small goals for yourself is a really great way to turn a long weightloss journey into something way more manageable.

Week9:
Weight 224.0lbs
Weekly loss: +1.8lbs
Total loss 18.6lbs
Mood: My first week with a gain which is disheartening, I don't know what's caused it. I think it's just karma for the week I lost 5.2lbs while sitting on my ass at home.

Week10:
Weight 216.8.0lbs
Weekly loss: 7.2lbs
Total loss 25.8lbs
Mood: Very good, it looks after a week of going up, I'm now back on track with an extremely good week, I'm also convinced now that my weight is fluctuating by at least 2lbs every few days which can effect my results fairly dramatically. It's important to understand this fluctuation because it explains why some weeks you'll see no loss and why some weeks you see a greater than expected loss. Or my weight watcher scales are on the fritz...lol

Week11:
Weight 217.6.0lbs
Weekly loss: +0.8lbs
Total loss 25lbs
Mood: Another week with a gain but I'm feeling OK because I'm starting to understand that natural fluctuations from day to day can heavily effect your weight at any time, so I've made my peace with that, the trend is still overall downwards.

Week12:
Weight 215.4.0lbs
Weekly loss: 2.2lbs
Total loss 27.2lbs
Mood: Good, weightloss has become routine now which makes it a lot easier
 
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Good point, I've started doing sit-ups as well to help around mid section which is my trouble spot.

I can still only manage about 5 proper push ups so I'm doing ones at 45 degrees against my desk still. I'm up to 20 of those, rest then 15, rest then 10. The last 10 are very hard but it's getting a bit easier.

I went about 850 cals today to make up for getting a curry on bank holiday monday, that was my cheat day :)

Going to write out some goals in my first post I think.
 
crunches a better than situps for safety reasons but a better core exercise would be planks, squats or wall sits can be used for legs, close hand position pushups or bench dips using a chair will work your triceps, not sure how tall your desk is but underhand rows Underhand Inverted Row using the edge of your desk instead of a bar will work biceps and back.

for your pushups I would suggest you do as many on the floor as you can before doing the rest against your desk.
 
when you are fresh you can push your muscles more and have the bonus of seeing your progress on the full pushups, as you begin to get tired you then continue to work the muscles but with the slightly easier exercise. it works along the same lines as a dropset. remember that muscles need time to recover so don't do the same exercise every day.
 
Good luck on your weight loss journey! If you're interested, I could send you a link to a PDF file I saved awhile ago with a huge variety of bodyweight exercises that you can do without ever having to step foot in a gym. It's totally safe (I promise you won't get any computer viruses or bugs); I got it off another forum a few years back when I was really into martial arts and whatnot, and one of the guys there posted it for the rest of us to learn from. Anyway, keep up the good work!

PS. I hope that wasn't against the rules, I wasn't advertising anything. Sorry if it was.
 
Updated my Diary.

It's Friday night, we went out for drinks and I'm a bit drunk, but I decided to weigh myself now instead of waiting until tomorrow, I'm now 236.6 which means I've dropped 6lbs in about a week, I'm really happy with this result, I went a good few days with only about 800 cals this week which is 1700 odd cals below my maintenance per day!

Anyway this is clearly proof to me that the science behind cals=lbs and maintaining a cal deficit actually works for losing weight, I just hope I can now stick at it!

Massive confidence boost :)
 
Up to being able to do 6 push ups now, can do several sets of those and finish with some against my desk at an angle to make it easier.

Ordering some weights this week :)
 
Thanks, 6 sounds pathetic, but man...I weigh a lot, about 236lbs at the moment and that's a lot of weight to lift, it's getting a bit easier though, it's nice to see results even after just a few weeks of doing it.
 
Updated my original post, only a 1.4lb loss this week but muscle seems to be increasing, I'm up to 10 pushups now, weights arrive tomorrow.

Also noticed that most of my trousers are starting to fall down, I've had to poke 2 extra notches in my belts :)
 
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Yeah it was a bit irritating to only see a 1.4lb loss this week but needing to DIY my belt was a good indicator that fat is still coming off at a decent rate.
 
2.6lb loss this week, updated original post.

Also seem to be building muscle steadily, I am lifting more and I'm finding it easier, going to treat myself to a take away in my druken state :)
 
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