I guess I’m joining, just added my weight to the spreadsheet - 2023 Weekly Check In - Google Sheets
My goal weight might be too ambitious but I would like to lose the fat that is hanging around on the belly.
Current stats - 49 years old - 6’4 194lbs / 193cm 88kg at an estimated 20% BF
Uploaded this week for the first time in a few weeks now. Picked up an injury, sore hip from running. Seeing a physio but for a solid week I junked out on eating loads of crap. Things seem stable now thankfully.
I’ve been struggling with some weird rash but appear to be on the mend so back on the sustained steady weight loss programme!
Not a question or request for advice, just a quick vent to try and head a negative spiral off before it starts.
Since January I’ve been following my plan religiously, added in 1 or 2 kettlbell sessions and added some more z2 outside plus eating the same as ever.
Despite now doing more and (presumably) having more muscle since I’m lifting the kb more and have increased my FTP my weight is stable ±0.5kg. My body fat is also pretty consistent but it is coming from scales not deca so might not be accurate but hopefully precise over my tests.
This is just my rant about how I’m not lighter/lower bf when I’m eating the same but doing more. 
/End venting
What are you eating AND drinking in a typical day/week? Maybe worth calorie count everything inc coffee, tea, fizzy drinks, snacks etc for a few days and check portion sizes etc?
Don’t drink fizzy pop but could make dinner a bit smaller.
Mostly it was less advice more ranting that I’d increased activity but weight/body composition was stable.
But thanks for the advice!
My check in on Monday was up after race weekend but now two days later I’m down under my starting weight so we are seeing progress!
Does anyone know how the conditional formatting works in the shared sheet? I tried copying and pasting the formatting but that didn’t work. I’ve cut down on beers and basically ate the same and slowly and hopefully sustainably the weight is coming off.
Thanks for putting this together! I’ve joined in and look forward to working toward my goal with you!
I race ultra-distance races so know that they are eating contests, but my struggle is that I sometimes continue to eat as if I’m training/racing for big rides even when I’m not. I’ve had success with tracking calories in the past and plan to use those same tools, but just need to follow-through with it. It sure will be easier to pedal laps 22 hours into a race with 15 fewer pounds on me!
Since my last check in, I took a week of leave to go to Vail with my wife for vacation. Snowboarding all week was a ton of fun! But we were regularly eating oatmeal for breakfast, trail mix/PB&J/deli sandwich for lunch (mountain food was $20 for some chicken tenders), and pizza/burgers for dinner. And Lots of alcohol for 3 off the days when our friends came to crash with us in the hotel.
I’m up 2kg, but now that race season is starting, I’m not going to be as aggressively trying to cut. I think I need to plan “loss” weeks and “load” weeks to try and get to my goal without losing much power. Basically the load weeks are the 7 days prior to my race, where I’m focusing on higher complex carb intake, maybe 50-75g per day do not a lot. Oatmeal sweet potatoes etc… Loss weeks are going to continue very high fiber, vegetable, protein. carb intake centered around workouts.
I had a new low Friday and Saturday where I was under 190 for the first time since I stopped running in January 2022 which is great. Had my big event on Sunday and apparently blew it up with drinks for a few days so my weigh in yesterday was up 3lbs. I’m looking forward to next weeks weigh-in after getting back to training and now with the warmer weather I should be able to get closer to 10-12 hours a week instead of my 6ish over the winter.
So, yesterday’s weigh-in was hopefully a good starting point where I will be able to get some consistent (if minor) weight loss over the next few months. Goal is really to drop some fat while improving my FTP and feeling good during workouts so I know it’s going to go slow.
Hi All,
Back in again. Life has finally settled down enough for me to re-commit to entering in weekly.
The difference this time is that I’m going to be exercising along with being on a calorie restricted diet. I began this about a month ago. I have allowed my body to go up in weight (due to water weight) and have focused on tracking while eating to make sure I’m fueling my efforts. Rather than reporting those weeks, I felt the need to just ignore the scale except for weekly weigh ins so I could focus on efforts rather than weight loss.
For this round, I’m still hoping I can get down to my goal weight over time. I’m just going to be more accepting that it will be a bit slower this time. Happy to be here along with you all!
Good luck this week
Since the point of this thread is accountability, I’ll be that guy!
Let’s keep things on track and get your weekly logs entered!
I’m finally seeing some progress on the scale and just like all things TR, consistency is the key!
I should probably commit to doing this. I’ve got about 10-15 pounds I want to lose to get to race weight for cross season. Currently 188; I’d be happy with anything under 180 by October.
The last 2 years…I’ve planned to drop this weight in the offseason over winter…and just ended up drinking beer and eating my daughters holiday candy late at night 
. So now if’s time to get serious and strict about my diet, as the deadline to start losing at a sustainable pace, and finish before cross season is basically now.
Update from me.
I quit! 
I did a 100k fondo style ride and smashed my time from last fall while feeling like I slacked off at the end and could have worked a lot harder. I was then exhausted for days with people actually asking me if I was okay, dark circles under my eyes, whoop being upset with me, etc. My weight was all over the place, up and down 5lbs day to day, bloated and really really just so tired all the time.
I decided that I should stop the diet because I was really just feeling stuck and not making any progress. Seems like my ideas of what a sustainable weight is and what my body’s idea of what a sustainable weight is are currently out of whack. I was generally doing a 500 calorie deficit while only eating back like half of my ride calories which seems like it might have been a bit much. Especially over almost five months of being pretty consistent.
So I quit about a week ago, stopped tracking, lightened up on snacking, had ice cream after dinner last night (still a couple of hours from bedtime). Any guess what happened next? I just hit the lowest weight I’ve seen since at least 2021 when I was running +40 miles a week in the heat and humidity. Hell, it might be the lowest weight I’ve seen since a weight loss competition years ago at work where we did water cuts to get the lowest number possible.
From this point on I’m just going to focus on enjoying a summer of big rides in the heat and not focusing on food and weight and just trying to pay attention to how I feel.
In February I was 202.1 (91.67kg) with a BMI of 24.6 at 6’4 (193cm) and this morning I was 185.6 (84.18kg) with a BMI of 22.6 and more importantly I feel great and on a cold and rainy morning I just worked so hard in a spin class that I really thought I was going to throw up.
I fell off the wagon. Broke my collarbone and gained a lot again in the past 5 weeks. Sucks to retrograde even further than when I started! And in a short time too. Going to get back at it.
I came to the conclusion that I really needed to lose some weight at the beginning of May. Over the past few years, my weight crept up 15-20lbs. I can be bad about mindlessly eating, so if I’m not diligent about tracking what I eat and my weight this is what happens. It’s like my brain still wants me to the size I was when I was an offensive lineman in university, around 20 years ago now!
Anyways, I’m happy to report I’m down from 205ish to 190ish since the beginning of May, with 185 being my goal weight (I’m about 5’11). I might see if I can get down to 180 after that, but I really have no interest in losing more weight beyond that as I’m fortunate to have pretty good power (381 FTP according to TR AI FTP).
The biggest help for me has been using the Lose It! app in order to track my calories. I really recommend this app for helping with the process.
I’m down 10 pounds from the beginning of the year. I’m now 185 pounds…was 195. I’m 5’10" and would like to lose 10 more pounds. To lose the weight I’ve gone back to intermittent fasting. I’ll have my first meal after 10am and my last meal finished by 6pm. It works for me because I can handle being hungry in the mornings, until my first meal, but I can’t handle going to bed hungry. Also, eating 3 meals in an 8 hour window cuts out my snacking because I’m not hungry between the meals.
Yeah, I’ve reintroduced intermittent fasting as well. But I don’t do it if I have a challenging morning workout or ride (I’m fine doing endurance rides up to 2 hours fasted). IF is a helpful calorie control tactic for me.
Going to get in on this for some accountability. Recently I’ve been in excellent shape - probably around 10-12% BF, strong on the bike and strong in the gym. I hit my peak around April earlier this year. Since then my little family moved about an hour away from our old place and had to settle into a new routine that includes a longer commute to/from preschool. I left my old F45 gym and didn’t joing another one. I started riding a little bit less, but eating and drinking a little and sometimes a lot more. I’m up from my low range of 156 lbs to 166 lbs yesterday.
I just signed up for a body comp/lifestyle body builder competion that runs 90 days. Essentially I’ll be losing the same 10-12 pounds that I gained and adding back a couple of pounds of muscle in the process. Since the competion runs 90 days it won’t require any unhealthy cuts and I should be able to cut while still fueling my workouts. Contrary to popular beliefs (to some) I have increased fitness while in a deficit. Crazy right?
Anyhow, I’ll be checking in weekly or so on Google sheets. My initial goals is about 1-2 lbs of weightloss per week for the first 4-6 weeks. I’ll make adjustments as I go to my macros but I’ll stay steady at 1.0 gram protein per pound of goal weight +/-, 50-60 grams of fat per day and the rest will be carbs.
Cheers y’all!