Those are some nice plots, what did you use to generate those? Manual spreadsheets, or did you have it automated with something?
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Thanks.
It’s just a chart built on Google sheets and me dutifully typing in weight and BF% from a scale every few weeks.
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1 month down. Lost 4.5 lbs which I attribute to moving my twice weekly weigh ins to every other day. I was falling into a “Oh I can eat whatever cause my next weigh in is 4 days away” trap every weekend nuking any progress. Listened to the Dialed Health podcast about his weight loss regiment again. Definitely worth a listen for everyone here.
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I’m also about 4-6 pounds down since January 5th. I do my weigh-ins on Tuesday morning after I wake up. Been sticking with the gallon of water a day, two 45-minute workouts (usually a walk, strength, splitboard, xc ski, or a 60-minute or so bike workout).
Food has been pretty boring, but it keeps me in check: lean ground turkey or chicken breast, which are usually burrito bowls. No cheese (I don’t do much dairy as it inflames my asthma). Bfast is usually an egg sammy on a wheat English muffin. Haven’t needed to fuel my bike workouts (yet), but do if it calls for it. Weekends, I get a little loose, but I still try to keep a caloric deficit.
The gallon of water a day seems to have helped curb my appetite when I just want to house a bag of tortilla chips at 7 pm while watching Silo.
This is probably the most disciplined with food/training since 2016-17 when I lost 45 pounds in six months and was pushing over 4w/kg
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My weight stays pretty stable year round, from 177-184ln (80-83kg). So does my fitness. If I could get to 177 (80kg) and be able to hit my intense workouts, I’d be stoked. When I get to the lower part of the range, I struggle. I’m 6’2 (187cm) and my body fat is low, but I seem to carry around more upper body muscle than some other cyclists my weight despite long periods of no lifting. My goal is a climbing a climbing race in May. Watts are good and rising slowly, but I’m constantly ravenous, so the weight is the tough part.
*edited to include kg!!
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This has been one thing I’ve taken from Alex Larson and the other dieticians I’ve been following but I’m fueling all workouts no matter what even if it’s 1 gel for an hour ride. Lose the weight off the bike has been my motto.
I tried to forego fueling a workout a few weeks ago (90 minute endurance) and it was a disaster. I barely got through what should’ve been an easy workout. I’m still net negative calorie wise (end up usually eating back half the KJ’s burned) for all my workouts but I’m completing everything these days which has been a change…I used to stop mid interval set constantly. Also getting off the bike and not being extremely hungry stops me from binging too.
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I love this is a w/kg thread, yet weights are being given in lbs 
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Americans are just being Americans
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I was told we will be switching over by 1980 so anytime now.
Joe
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