and do you regularly see increases and decreases of up to 1kg?
Increases, yes. Decreases, no. Decreases are more gradual.
I was losing 1kg-2kg a weekly early in my 12 week programā¦ now its about 300-700g.
Plus side my visceral fat is moving well with 16hrs fasting
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For someone just lurking back into this thread, would you mind sharing what approach you are taking?
Congratulations on the big improvements.
Hopefully you are seeing all sorts of other benefits beyond the kg loss.
Mine has been monitored by a practising nurse. I have noticed increase energy and stamina and knowing what macros and foods to eat and not.
Basically I have been:
- eating between 1500-1700 cals
- High protein foods (aim for 1g of protein per 10cal of foods).
- 1.5L to 2L of water
- Dont eat past 6pm where possible as the energy not consumed by bed time is stored.
Example of my day atm is:
First meal at 12pm:
3eggs with 120g of protein lean meat (chicken, tuna, turkey etc).
1 orange
Snack at 3pm: roast chickpeas and 1 cup of high protein yogurt with fresh blueberries
5pm Dinner: 120-150g of lean meat 100g of carb (potato, rice etc) and veggies or salad.
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Looks like itās working for you .
Keep up the great work.
OMG
Just did a Macro hack for iced coffeeā¦
Was craving an iced coffee and saw the Rockeby 30g protein version which was lowest in Cals at Woolies.. thought to myself: Iāll make my ownā¦
1 scoop of vanilla muscle nation protein powder
200ml lite milk
1 nespresso capsule
Lower in cals (230cal vs 287 cal)
Same protein (30g)
Less sugar (10-11g compared to Rokeby 25g).
Could make even lower in Calories if I used skim milkā¦ but prefer lite milk
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Billyās Weekly Weightloss Week 15
waffle
Christmas came and went without much fanfare. Just had roast veggies and some glazed ham and chicken loaf, albeit the family cooked the potato and chicken in duck fat. The food has been ok, have been enjoying looking at alternatives and trying different things. Been smashing Wicked Caramel dessert (15g protein) with fresh strawberries.
Went out with a mate for dinner which was the first time in ages. Stuck to Soda water with Lemon and a nice Porterhouse steak with extra salad.
My practising nurse appointment went well. My waist line is down another 2cm and now at 96cm. Total body fat is now at 28.3% (down 0.2 from last appointment) but visceral is still at 15.5% (goal is to get to 8%).
He mentioned that the Visceral is harder now to remove as its stubborn and tougher to breakdown as we get to the lower %'s. This will be a year long target.
weightloss
Previous weigh in: 83kg
Current Weight: 81.8kg
Target Weight: 80kg
Total weight loss: 24.8kg
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Start Weight = 114.3kg (Heaviest Iāve ever been)
Current Weight = 93.9kg
Total Weight Loss = 20.4kg
Hit 20 kilograms of weight loss, after a really frustrating couple of weeks. I couldnāt seem to shift any weight and was really stuck. Iām very impatient so quite annoying. But soldiered on. Feel like Iām making progress again. I donāt really have a set goal in mind in terms of ideal weight. At the moment Iām just focused on making sure my weight keeps coming down. Goal right now is to get into the 80ās, so working towards that. Keeps me motivated having a clear target.
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Know this feeling. Your body goes into almost like a shock and the weightloss stagnates (plateu) or slows right down. Itās the bodyās way of trying to recalibrate to a new ānormā weight or say āhang on I want to retain it allā. At times I have lost only 200g or therabouts some weeks.
The visceral fat also becomes a b**ch and takes longer to break down the lower your visceral fat % goes. I have been at 15.5% for 2 weeks even though my waist line has shrunk 4cm in 2 weeks
Billyās Weekly Weightloss Week 16
Waffle
If you want a solid motivator, go out and get new clothes. Thatās the lesson I learnt when I headed into Fountain Gate to update my wardrobe as nothing fitted well. It wasnāt an euphoric feeling, just a pick me up and acknowledgement of āholy shitballs this is working.ā
To put into perspective, all my clothes were an oversized XXL at kmart and size 40-42 pants depending on the cut. I had elastic bands holding me up at some point akd I honestly hated seeing my gut poke through the shirts (not hanging under, just the sight of it in the shirt).
Now I am medium in sweat shorts and 36 in Chinos and jeans regular fit (not slim) and an oversized medium and shirt (Large in regular fit).
Also made a start on my clothing capsule wardrobe so got:
4 pairs of shorts (2 chino dress and 2 for around the house).
3 shirts
2 long pants (1 jeans and 1 semi formal dress pants).
2 polos.
Will get 1 jumper and 1 track pants.
exercise
Yet to get the kettlebells due to costs but have been pushing myself with workouts using my body weight and focusing on intensity (lower rest times between sets). Havenāt sweated as much as I have doing these and thats just following Youtube workouts! I just need to remember to pause more at the more difficult workouts so I can ensure I get at least 10 reps in before the next routine.
Diet
Had my appointment with my nutritionist. She was happy with my macros. Just wants me to eat more fibre and increase water to 2.5L a day as I have been getting slightly constipated as I have been having a lot of protein.
weightloss
Start of week: 81.8
Currently: 81.3 (loss of 0.5kg)
Total weightloss: 25.3kg
Target: 80kg or less.
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Zone 2 training is best for fat loss so donāt think you need to go all out every session.
I was in zone 2 for most of it.
40sec each exercise and 20 sec rest between sets but in those 40 sec I need to do as many reps as possible. So all up its a 25min work out.
Routine was broken up:
lower body (bounce squats, half squat to lunge, squats with knee raise to elbows, side lunge and reverse lunge)
upper body (armwalk to push ups, back extensions, knee to elbow push ups, lower back extension, push up and row)
Upper body kills me. Really need to slow it down there and get more reps in
core (ab crunch, hip bridge, single leg raises, heel bridge, plank into twists)
cardio (jumping jacks, skips, jog, side steps and dip)
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A relevant question for this thread . Are fat burners any good?
I donāt use them. So many on the market now.
Not sure if youād call it a Fat Burner exclusively, Berberine is a supplement endorsed by a multitude of experts in the field.
It works by improving Insulin Sensitivity.
Itās a Plant Extract and is affordable online.
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It really comes down to what you define as a fat burner. The majority of supplements which claim to āburn fatā are gimmicks at best and most studies prove they have very limited efficacy on weight loss alone. The supplements claim to boost your metabolism and although these substances can help curb appetite, promote thermogenesis, or aid in reducing caloric absorption, they are not a substitute for balanced diet and exercise.
I wouldnāt bother with them to be honest. If you want to lose weight, you need to focus on calories in (diet) and calories out (exercise, non planned daily exercise, and metabolic calorie use - ie the calories you burn to digest food).
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Ive lost 35kg from basically stress and not eating. No excercise. Just a calorie defecit
Its eating. Its always what you eat. Especially fat bastards like me
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Just working out zones for me gets completely screwy. If I follow any suggestions itās clearly not right. I actually think I need to do a lactate threshold test to get accurate zones. RHR 45, Max 200, ageā¦Iād prefer not to say 
but itās fair to say if I was using 220-age for max Iād be beyond that for āconversational paceā.
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Please consider going to a doctor for a check up