JDBIsaacs's Journal

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26 September 2020

Hips: 119cm
Stomach: 117cm
Waist: 107cm

My weight fluctuated up to 106.5kg during the last 3 months but has come back down now. I suspect some of the weight loss to 104kg has been muscle mass as a result of not training. My goal has also slightly changed in that I not only want to get to 100kg, but my thinking is, what's the point in getting to 100kg if my body SHAPE isn't changing because I've lose most of my muscle mass. I haven't engaged in a solid weight lifting programme in at least the past 5 months, but Gyms are now open.

My goal for the next month is to: keep monitoring my food and get lifting weights again to try to regain a bit of muscle mass on top of the HIIT training.

Realization: I have not fully adopted lifestyle shift of healthy eating, even though I have cut weight. I am still making poor food choices but am justifying them BECAUSE I am logging everything. This may work for now, but this is not sustainable because no one wants to be weighing and logging food for the rest of their lives.

Weight:	Lost so far:	Still to go:	Diet followed:
104 kg	5.3 kg	4 kg	Poorly

Add Comment Losing 0.1 kg a Week

01 June 2020

These measurements are a few days old and are applicable from the 29th May. This was 2 weeks into my second 4-week bootcamp. For my next goal I wanted to aim for 102.5kg by 13th or June.

Measurements:

Weight: 105.5kg
Hips: 117cm
Tummy: 117cm
Waist: 107cm

I have really been struggling to exercise properly, sometimes only getting 1-2 HIIT sessions in a week. A big part of this has been that my sleep pattern has been quite disrupted, so I am focusing on normalizing my sleep pattern. My disrupted sleep pattern has also led to poor food choices, which I think will be reflected at the end of this week's weigh-in.

I have found that these days I am inclined to eat far below the 2350cal that I had set, which I think is due to a few things: 1) My metabolism has somewhat adjusted down because of the weight loss but 2) I suspect have gone into a minor metabolic shutdown caused by limited training, lack of heavy resistance training and thus muscle mass loss.

I always knew that any kind of cutting process was going to result in minor muscle loss, but in order to mitigate this I really need to start training again. It's strange to think that once I had "fixed" my calorie issues that my training, or lack thereof, would be the thing slowing me down.

My mail goal over the next 2 weeks is to keep the food tight while training 3-4 times per week while including some kind of muscle overload using bodyweight - pull ups, single leg pistol squats etc.

Weight:	Lost so far:	Still to go:	Diet followed:
105.5 kg	3.8 kg	5.5 kg	Reasonably Well

(2 comments) Losing 0.3 kg a Week

11 May 2020

The 6th of May was exactly 5 weeks of the Bootcamp I was on.My goal was to drop between 2-3kgs of weight and a few cm on my mid section.

Measurements:

Weight: 106.4kg ( down overall 2.9kg - starts was 109.3kg)
Hips: 118cm ( down overall 3cm )
Tummy: 117cm ( down overall 1cm )
Waist: 108cm ( down overall 4cm )

All in all I think that I was very successful in achieving my goal. Losing the weight has also given me hope to ultimately have the body I want.I do not feel as hopeless about my situation as before.

There are pros and cons to the gradual weight loss strategy I approached this with.Pros: easier to stick to, didn’t feel like I was starving myself, more likely to stick to this in the future, less stress on the body, more likely to retain muscle. Cons: Lost out on the potential massive boost in motivation from even greater losses, takes longer, have to stick to exercise RIGIDLY otherwise risking not shaving off enough calories for noticeable losses

But if I’m honest, consistency is the name of the game.And I didn’t want something that was a quick fix.

Other lessons:

You have to be exercising.You don’t need to be doing Iron Man, but if you are using a TDEE method, then not exercising leaves your calories too high and progress will slow.2450 was too high calories for training only 1-2 times per week.In the next 4 week bootcamp and eating plan, if I stick to a solid routine, and particularly resistance training, I can really look at losing between 1.5-2lbs consistently per week.

The mental aspect of losing weight, seeing it and FEELING it has has a much more motivational effect on me that I thought it would. “Nothing tastes as good as lean FEELS.” I never thought I would ever believe that, but the peace of mind I have as a result of being on this path and seeing result(even though it’s only 3kgs) is liberating. And I cannot go back to where I was.

Consistency is key.If your fall off the horse, which you will, you must make it up the next day(or ideally, the next meal). I did not deny myself luxuries, but I was brutally honest and put every single “naughty” thing I ate into the diary.If you can’t monitor it, you can’t measure it. This was a big one.

The weekly check ins with my coach were crucial for staying on track.I just am one of those people who needs help.But if I know someone is watching, I will do the work.

I will be starting the second 4 week challenge today.

Weight:	Lost so far:	Still to go:	Diet followed:
106.4 kg	2.9 kg	6.4 kg	Reasonably Well

(1 comment) Losing 0.2 kg a Week

21 April 2020

Weighed in on Friday but forgot to upload data. Measurements:
Hips: 119cm (down from 120)
Tummy: 117cm (down from 118)
Waist: 109cm (Down from 110)
All measurements are down. I am surprised at how slowly the measurements are coming down compared to how much weight I am losing, but I suppose that's just how it is. But am happy with the progress. I do not see much of a visual change, instead my overall size has decreased. I don't look as "big". I can also start to seeing that my shoulders seem wider than my hips and mid section and I look slightly less pear-shaped.

Weight:	Lost so far:	Still to go:	Diet followed:
107 kg	2.3 kg	7 kg	Reasonably Well

Add Comment Losing 0.4 kg a Week

11 April 2020

10 days of tightly controlled eating since 109.3kg. The odd daily cheat here or there but nothing major.
Hips: 120cm (down from 121cm)
Stomach: 118cm (stayed same)
Waist: 110 (down from 112cm)

Weight:	Lost so far:	Still to go:	Diet followed:
107.6 kg	1.7 kg	7.6 kg	Reasonably Well

(1 comment) Losing 1.0 kg a Week

JDBIsaacs's Weight History

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