After gaining for a few weeks, holidays and injury, stayed the same.
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After 4 weeks of green numbers the first red one showed up. 0.3 kg gained after a week on holiday (but still managed about 7hrs of cycling). Hard(er) to keep focus on meals on holiday. So, its just to get on the bike and keep focus again. Happy training everyone!
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I didnāt make much progress this week, but still am in the right direction.
Some changes are coming my way. My wife is starting a new job and will be getting up very early in the morning. I have decided I am going to get on the same sleep schedule and use that time to hit TR before my work. I have never worked out in the morning, but mostly because I tended to stay up later. I suppose we will see in the results if there is a positive or negative effect.
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Yup. Late writing up the week.
First red week. Expected as such as Iāve ramped up exercise and have been eating more carbs. While weight may have fluctuated back, other signs that Iāve lost fat are there so Iām not stressing too much. I do expect to weigh more this week as well because my cycling is ramping up and I tend to hold a lot of water weight when I add exercise to the mix.
That said, Iām back to being more formal about tracking calories and food intake again as of this week. Looking back at the past success, it is clear that doing both provides me with the best chances of success. As I still need to lose roughly 10-15 more kg, Iām going to take this week as the start of the next phase of dieting.
Good luck to you all.
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I havenāt moved the scale in weeks. Itās a little frustrating so in order for me to see changes that I want I am going to start counting calories. I loathe counting calories. I can do breakfast, lunch and snacks, but calculating dinner can a real pain.
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It is a pain, but it really does help calibrate you to portion sizes. My progress has slowed since I stopped doing it, but had I not done it at all I wouldnāt have gotten this far.
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Same situation, I feel. I stopped counting before going on holidays, and managed to maintain.
During holidays, I barely gained as well.
Still not counting, not making much progress, but not regressing either.
Iām doing no-booze September, so that should help, too.
Iāll give it until end of September, to see if i need re-calibrating 
but in the meantime, not counting makes it easier to enjoy the foodā¦ I tell myself I just need to be reasonable.
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Had a steady week this go around. I will take that as I upped my daily calorie allowance a little bit - was having to many cravings at night and not hitting my goal. I am not in a race to lose the last few pounds so going at 0.5lbs a week will be fine!
Had a few tough days, which culminated in ācrashingā yesterday and not being able to finish my workout. Now Iāve recalibrated my kcal target, and will try and be more sensible about fueling around workouts. Apparently using just a standard target does not work well, so instead Iāve set Cronometer (the app I use) to āsedentaryā and will add an estimate of the kcal burnt on the day of workouts + will āroll overā the calories I wonāt eat back to the next day, in case of a rest day.
Useful learning experience for sure, will see how it goes!
i added me to the Excel, hope thats OK?
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Things have been quite good for me this week: back on track, holding an OK deficit while training hard and riding a lot (16h the past week), lost 0.3kg from the previous weekās average. Happy with that!
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Stable weight at 80 kg.
Cycling has been ramping up again as had hoped. Diet is also tightening again. Hoping this week Iāll see a decline start up again as I finally get used to the diet life again.
Edit: Again.
Good luck to you all this week
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Long time listener, first time caller, posting here for posterityās accountability Father Ron down the line.
I just spent my first week back in the 60s, for the first time in 20+ years. 68-69kg, down from operating in the 70s for a few years and 80s for most with one or two in the 90s. 6 months ago it was 82kg, with a few ups and downs in exercise, illness and diet since. Intermittent fasting has been helpful in solidifying the calorie deficits and keeping the diet in sharp focus.
At 176cm tall, with a current BMI of 22, this is not exactly super lean anyway. I could handle going as low as 65kg, so it still feels like thereās a bit more work to be done, but wouldnāt want to go much lower than that.
I originally planned to lash out with one burger meal deal to celebrate getting back into the 60s, but whatās the point? Donāt I owe myself some respect for the work, dedication and other setbacks enough not to trivialise it with some pyrrhic nonsense? The best victory celebration is just living it, rather than rebelling against it.
Plus I have a hernia surgery tomorrow. Iām stupid, but Iām not stupid enough to celebrate anything before surgery.
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Sonās birthday party at the weekend. Held off the booze, for dry September, but indulged a bit otherwise.
Weekly, iām about neutral: - 0.1kg.
Soldiering on, itās a marathon, not a sprintā¦ Line is still in sight, but not getting nearer, thatās all 
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congrats! Itās always awesome to hear these stories, makes sticking to the āplanā so much easier
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Thrilled to only be up 1 pound after an unexpected 3-week disruption due to the California wildfires. Back to it.
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Down 0.2kgs this week after a month going up or staying the same. At last had been stuck on the same weight for a few weeks.
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Last week was a mess. Work, sick, no rides. I am not good at dialing the food back when I am not active. I am going to need to make some adjustments and try to get back on the rails.
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Had a good thing going, now flat for the third week in a row. Still watching calories but not as closely. Have some big rides coming up over the next 2 weeks so will likely not calorie restrict As heavily until those are behind me.
On the bright side my last couple weeks of riding Iāve felt really strong.
Bummer - put on a little bit and in the red. I have been tracking weekly averages and not daily weights since it can vary so much. But 2 of the last 4 weeks in the redā¦even though both red for less than 1lbā¦ I think I am getting a bit burnt on tracking everything so going to take a break for a couple of weeks and try to be better and get back to cutting nightly snacks out! Just finishing up SSB1 (recovery week is next week) and hoping to hit goal by the end of SSB2 which is reasonable as it is only 0.5lb/week. Would like to not be restricting at all once I hit Build phase.