BNA Losers Club 2016

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Nobody
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Re: BNA Losers Club 2016

Postby Nobody » Thu Oct 20, 2016 9:48 pm

A two-year Cornell study, recently published in the Journal of Obesity, found that frequent self-weighing and tracking results on a chart were effective for both losing weight and keeping it off, especially for men.
The method “forces you to be aware of the connection between your eating and your weight,”
http://news.cornell.edu/stories/2015/06 ... your-favor
In conclusion, although there were methodological limitations to the studies reviewed, there was ample evidence for the consistent and significant positive relationship between self-monitoring diet, physical activity or weight and successful outcomes related to weight management.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3268700/

Nobody
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Re: BNA Losers Club 2016

Postby Nobody » Sat Oct 22, 2016 11:17 am

20th Oct:
Nobody wrote:Waist 73.5 cm, WHtR 0.425

Weight 60.7 kg, BMI 20.3
Today:
Waist 73.25 cm, WHtR 0.423

Weight 60.5 kg, BMI 20.2

Since I started over 3 years ago I've lost 21.5kg or 26% of my body weight.

I think it's unrealistic to have hard goals at this end of the weight scale, but I'd probably like to get under 60kg by and for summer. 40 days to go.
Waist is already thin enough according to the Ashwell shape chart.
Image
http://www.ashwell.uk.com/images/2011%2 ... Charts.pdf

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Re: BNA Losers Club 2016

Postby Nobody » Tue Oct 25, 2016 7:20 am

22nd Oct
Nobody wrote: Waist 73.25 cm, WHtR 0.423

Weight 60.5 kg, BMI 20.2
Today:

Waist 72.5 cm, WHtR 0.419

Weight 60.5 kg, BMI 20.2

Yesterday was an outlier, so removed. Dehydration it seems.
Waist is still an unusually low measurement for me, so might not last. Time will tell.

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Re: BNA Losers Club 2016

Postby Nobody » Thu Oct 27, 2016 8:34 am

Today:

Waist 72.25 cm, WHtR 0.418

Weight 59.8 kg, BMI 20.0

Slowly getting there.
Waist has come down more than I thought it would, which is good as a health risk factor.

3kg since 1st Oct or averaging 111g a day.

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Re: BNA Losers Club 2016

Postby Nobody » Sat Oct 29, 2016 8:29 am

Today:

Waist 72.25 cm, WHtR 0.418
It's slightly lower than that, but this type of measurement suffers from a limit of reading and a measurement consistency problem.

Weight 59.3 kg, BMI 19.8
Goal reached.

Now that both my lowest WHtR and BMI goals have been reached, I think my goal should be maintenance for the summer without losing even more weight, or gaining a lot. If maintenance is anything like past attempts/experiences, it will be easier said than done.

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Re: BNA Losers Club 2016

Postby Nobody » Mon Oct 31, 2016 9:11 am

Today:

Waist 71.5 cm, WHtR 0.413

Weight 59.3 kg, BMI 19.8

It shows that for me waist trails weight since my weight has been stable for 2 day now. Still in no danger of entering the "Take Care" zone of the Ashwell chart posted on 20th Oct. Even I think I'm starting to look skinny now.

http://www.calculator.net/body-fat-calc ... ype=metric
This calculator gave 8.7% body fat.

http://www.bmi-calculator.net/body-fat- ... ulator.php
This calculator gave 8.3%.

So likely 9% body fat. Lean enough.

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Re: BNA Losers Club 2016

Postby Nobody » Tue Nov 01, 2016 7:32 am

Waist 71.5 cm, WHtR 0.413

Weight 59.1 kg, BMI 19.8

tcdev
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Re: BNA Losers Club 2016

Postby tcdev » Tue Nov 01, 2016 9:53 pm

End of month report - October 2016.

To recap briefly:
Jul'14 started riding at 114.5kg.
Jan'16: 106kg, heaviest this year 108.5kg when I returned from 2 weeks in the US.

End of September: 103.7kg.
End of October: 101.1kg.

On track, happy with ~0.5kg/week, especially considering I'm putting on a bit of muscle as well. Looking to start the new year sub-100kg! Not much time for riding this last month, so loss is due mainly to diet and weights. Waist size has decreased a little, but expecting I'll need to lose more everywhere else before I see real losses in that area. Weights are (finally) starting to get heavy after 7 months in; sessions are really starting to take a toll. Just wish I could find more time in the saddle - hopefully this month?!?
2015 Giant XTC Advanced 29er 1 (2016 frame)
2011 Schwinn Sporterra Comp
2021 Giant Contend AR1

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Re: BNA Losers Club 2016

Postby Nobody » Wed Nov 02, 2016 11:16 am

tcdev wrote:Waist size has decreased a little, but expecting I'll need to lose more everywhere else before I see real losses in that area.
You could be right. AFAIK it varies between individuals and also between sexes (abdominal vs hip). But generalizing, other than the abdominal area in men (which can often be faster to gain and lose), fat loss is fairly even over the whole body.

Monitoring your waist size, or waist_to_height_ratio (WHtR) would be of greater benefit to you since it's a better health indicator and as you said, gaining muscle is not giving you a true indication of the percentage of fat loss. Those fat percentage calculators from measurements (listed above) can also give a general indication.

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Re: BNA Losers Club 2016

Postby Nobody » Wed Nov 02, 2016 11:25 am

Waist 71.25 cm, WHtR 0.412

Weight 59.3 kg, BMI 19.8

Looks like I've leveled out for weight, which should be easy at my BMI. Not gaining will be the hard part. Tracking food and weight daily should help.
Waist is down slightly to the lowest measurement yet.

tcdev
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Re: BNA Losers Club 2016

Postby tcdev » Wed Nov 02, 2016 2:06 pm

Nobody wrote:
tcdev wrote:Monitoring your waist size, or waist_to_height_ratio (WHtR) would be of greater benefit to you since it's a better health indicator and as you said, gaining muscle is not giving you a true indication of the percentage of fat loss. Those fat percentage calculators from measurements (listed above) can also give a general indication.
Duly noted, thanks! My first major goal is 94.5kg, 20kg below my pre-cycling weight. From there I'll re-evaluate areas that need attention and start to monitor things like WtHR regularly; I figure there's little point now whilst I'm still shedding the 'jiggly bits' and the weight is dropping off. ;)

In my early 20's my "fighting weight" was around 78kg. A decade later I was still quite fit but with added muscle and advanced age I was hovering around the 85kg mark. I guess ultimately that should be my long-term goal... would be quite an improvement from 114.5kg! ;)
2015 Giant XTC Advanced 29er 1 (2016 frame)
2011 Schwinn Sporterra Comp
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Re: BNA Losers Club 2016

Postby Nobody » Wed Nov 02, 2016 5:12 pm

tcdev wrote:In my early 20's my "fighting weight" was around 78kg. A decade later I was still quite fit but with added muscle and advanced age I was hovering around the 85kg mark. I guess ultimately that should be my long-term goal... would be quite an improvement from 114.5kg! ;)
When I was racing XC MTB in my early 20's I was 68kg with clothes on. So probably about 66kg. As you can see above, I'm now 59kg (at almost 49yo) which is just under average weight for a pro climber of my height. So being the weight you choose is only limited by your knowledge and commitment to get there. Originally I had a goal of 70kg, reasoning that I may never get there.

Having said that, the link below lists the dangers of being too light. By the size of the minimum skin fold measurements, I may already be there.
https://cyclingtips.com/2011/11/the-pur ... -leanness/

If you're looking for an ideal weight calculation that takes in many variables, I found the article below helpful.
http://www.bicycling.com/food/reach-you ... ing-weight

tcdev
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Re: BNA Losers Club 2016

Postby tcdev » Wed Nov 02, 2016 6:21 pm

In my very early 20's I starved myself and dehydrated to make the cut for lightweight division (70kg) for one karate tournament (that was also before I started lifting weights). After that I stuck to middleweight at around 75kg. For quite a few years I would consider myself to have been "extremely fit" with a low body fat percentage, although I never measured it.

Granted, in later years I eased up a bit on the exercise and slowing metabolism took its toll, hence the 85kg norm about a decade or even 15 years later. Now I'm 50, so aiming for 95kg then 85kg seems a challenging enough goal for the shorter term. I'll never be a climber, nor do I want to be. Not that I'm interested in any sort of racing at this point. Personally I'd rather train for strength than aim to win the TdF... cycling is purely for fun and fitness for me.
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Nobody
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Re: BNA Losers Club 2016

Postby Nobody » Wed Nov 02, 2016 9:03 pm

tcdev wrote:Now I'm 50, so aiming for 95kg then 85kg seems a challenging enough goal for the shorter term.
Fair enough. Do what you can deal with, small stepped goals is a good idea. I started at 82kg or a BMI of 27.4. Even 70kg seemed a lot of weight to lose back then.
tcdev wrote:I'll never be a climber, nor do I want to be. Not that I'm interested in any sort of racing at this point. Personally I'd rather train for strength than aim to win the TdF... cycling is purely for fun and fitness for me.
Cycling is mainly just exercise for me these days. It can be entertaining or challenging at times, but I wouldn't call my rides fun. I was a climber in my 20s, although the weight loss for me has been more about health. But lately the challenge has been to see if I could get below BMI 20.0 and stay there for summer. I've learnt one or two things in the process.

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Re: BNA Losers Club 2016

Postby Nobody » Thu Nov 03, 2016 8:35 am

Waist 71.25 cm, WHtR 0.412
Same.

Weight 59.6 kg, BMI 19.9
Up 0.3 kg.

So not losing anymore, but gaining faster than I'd like. Waist should start going up soon.
I'll see what the next few days bring.

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Re: BNA Losers Club 2016

Postby Nobody » Sat Nov 05, 2016 7:58 am

Waist 71.75 cm, WHtR 0.414
Up 0.5 cm

Weight 59.6 kg, BMI 19.9
Same

As suspected, waist is going up now.

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Re: BNA Losers Club 2016

Postby Nobody » Sun Nov 06, 2016 8:16 am

Waist 72.0 cm, WHtR 0.416
Up 0.25 cm

Weight 59.3 kg, BMI 19.8
Down 0.3 kg

Nobody
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Re: BNA Losers Club 2016

Postby Nobody » Tue Nov 08, 2016 7:17 am

Waist 71.75 cm, WHtR 0.415
Down 0.25 cm

Weight 59.5 kg, BMI 19.9
Up 0.2 kg

So far, so good. Since the waist appears to trail weight and both are vacillating, I appear to be stable. But it needs daily monitoring otherwise it will easily run away on me, like it did over winter.

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Re: BNA Losers Club 2016

Postby Nobody » Wed Nov 09, 2016 7:21 am

Waist 71.75 cm, WHtR 0.415
Same

Weight 59.8 kg, BMI 20.0
Up 0.3 kg

I look to be gaining again. Time to pull some more calories out. Should be easy as today is a ride day, so hunger will be lower after.

tcdev
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Re: BNA Losers Club 2016

Postby tcdev » Wed Nov 09, 2016 5:52 pm

Nobody wrote:Cycling is mainly just exercise for me these days. It can be entertaining or challenging at times, but I wouldn't call my rides fun.
Oh, that's pretty sad. :( I definitely have fun on my rides, whether it's off-road with a mate, on-road exploring Sydney, with my son or daughter on the back, or a solo 'training' ride to blow out the cobwebs and get the heart-rate ticking over. I'd struggle to think of a ride in the last few years that wasn't fun...
2015 Giant XTC Advanced 29er 1 (2016 frame)
2011 Schwinn Sporterra Comp
2021 Giant Contend AR1

Nobody
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Re: BNA Losers Club 2016

Postby Nobody » Wed Nov 09, 2016 8:29 pm

tcdev wrote:Oh, that's pretty sad. :( ...
Thanks. Yes, sad from an enjoyment perspective. Almost all my rides are a standard course with distributed standing hill intervals. The riding between the hills is used for recovery. Of course I'd probably live longer if I took it easier and sleep better the night after, but I'm interested in "health span" more than life span. Part of that is trying to keep a higher VO2 max.
I'm often mentally handicapped about doing rides for fun between training rides, because I think it will take the intensity from my next training ride. I obviously need to lighten up. :)
Rarely I take the MTB out and do some trail clearing. I used to do a few more recreational rides, but the guy I used to do them with quit over winter and hasn't restarting cycling since. He keeps saying he's going to restart. We'll see...

How's the weight loss going for you now?

Nobody
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Re: BNA Losers Club 2016

Postby Nobody » Thu Nov 10, 2016 7:02 am

Waist 71.75 cm, WHtR 0.415
Same

Weight 59.5 kg, BMI 19.9
Down 0.3 kg

Waist appears to be stabilizing. Weight is still fluctuating which is likely dehydration. I didn't end up reducing my energy intake yesterday. Tomorrow weight should be up again if I don't reduce intake today. Maybe I won't be able to easily hold a BMI < 20 long term. Time will tell.

Nobody
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Re: BNA Losers Club 2016

Postby Nobody » Sat Nov 12, 2016 5:55 am

Waist 71.75 cm, WHtR 0.415
Same

Weight 60.0 kg, BMI 20.1
Up 0.5 kg

Nobody
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Re: BNA Losers Club 2016

Postby Nobody » Sun Nov 13, 2016 8:05 am

Waist 71.75 cm, WHtR 0.415
Same

Weight 60.1 kg, BMI 20.1
Up 0.1 kg

Nobody
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Re: BNA Losers Club 2016

Postby Nobody » Mon Nov 14, 2016 8:20 am

Waist 72 cm, WHtR 0.416
Up 0.25 cm

Weight 59.7 kg, BMI 19.9
Down 0.4 kg

From what I've seen so far, I think it's a realistic goal to keep WHtR < or = 0.42 for the summer. BMI is secondary to that, but I'd expect my BMI to hover between 19.8 and 20.5 to keep that WHtR. Time will tell if that's realistic. I'm also doing a bit of dead lifting, so muscle mass may increase a bit.

It was good to do this experiment as I now know from my appearance in the mirror, that I'd prefer not to be any lighter. I don't race or group ride, so I don't need to be at a competitive climbing weight. Also I don't believe there are any significant health gains to being any lighter.

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