BNA Losers Club 2017

[Jubas]

Long time lurker, but glad I stumbled across this thread! I've put on a bit of weight over the last 6 months or so due to a large amount of business travel sadly! Current details below:

Weight = 93kg
WtHR = 98cm / 188cm = 0.52
BMI = 26

Keen to get down to ~80-85kg, with a reduced waist as well of course

[Nobody]

Thanks Jubas for joining and posting your WHtR.

I posted a summary guide for weight loss in the Diet Thread. It took me some time to put together, so I hope it helps at least some in the loser club to make a difference this year.
viewtopic.php?f=49&t=83496&p=1385655#p1385655

[march83]

Dropping weight already and I probably don't have much more to go, but i thought I'd throw my hat in the ring anyway...

Weight = 82kg
WtHR = 0.45 (82/185)
BMI = 24.0

Thinking somewhere in the mid-high 70s is where i want to be. Can't imagine I'll have much more weight to lose at that point, but that being said I thought I'd be skinny once i got to 85 and I wasn't...

[Nobody]

Dropping weight already and I probably don't have much more to go, but i thought I'd throw my hat in the ring anyway...

Thanks march83 for dropping your hat in the ring and posting WHtR as well.

Thinking somewhere in the mid-high 70s is where i want to be. Can't imagine I'll have much more weight to lose at that point, but that being said I thought I'd be skinny once i got to 85 and I wasn't...

0.45 is a pretty reasonable number already. Obviously health stats are supposed to improve as you get closer to 0.4, to a point. But you'll probably figure out what that point is if/when you get there, or get close. I did. I think my ideal is around 0.425. After I got under 0.42 (about BMI 20.0) I got blood test results with low red cell count, low protein and marginal albumen (also a marker for low protein). I was feeling a bit weaker on the bike too. Maybe I can get that low again with higher protein intake, but I doubt it (with my current exercise level).

I'll try to get waist & weight measurements in the next few days. I need to get back into the habit of regularly measuring.

[march83]

Yes, i need to get some blood tests done next week - i'm doing the audax 250 in 2 weeks which will play havoc with everything so I'd like to capture some "clean" data before then. Going forwards, I need something to benchmark against.

Looking pretty lean, but there are some fat deposits that I would still like to get rid of...

[Nobody]

9 days since last measurement.

Waist 75.0 cm, WHtR 0.434
Up 1.5 (0.17cm/d)

62.3 kg, BMI 20.8
Up 0.9 (100g/d)

Well I've already gone past my yearly maintenance goal of 0.43. Weight is still trailing waist, so if I keep on this course I expect it to keep climbing too. I strongly suspected this would happen, even though I took a slightly different approach. Looks like the experts' advice doesn't work for me, as suspected. Either that or I'm being unrealistic about my goals (which I doubt). Time for another change.

[Patt0]

Jan 13
WtHTr=0.50
92kg
waist=92cm

age=46years
Height=184cm

I think my initial waist measurement may have been incorrect. But it did increase last year in spite of losing weight. I guess I am down some glycogen and water. Now the real fun starts.

std day meals

waking =2 x coffee

Commute

Two egg toasted sandwich

lunch= salad wrap with special sauce

afternoon snack= salad wrap with special sauce

Commute.

DInner= whatever the missus makes.

I will put calorie values to that next time.

I will do weekly updates. Weighing friday afternoon when I have finished work for consistency.

Jan 6
WtHTr=0.49
94kg

I guess its time to try something new.

Jan 2 2016
WtHTr=0.49
94kg

Edit:my measuring was not consistant.have settled on comditions

[Nobody]

Waist 74.0 cm, WHtR 0.428
Down 1.0

61.8 kg, BMI 20.6
Down 0.5

[Jubas]

Long time lurker, but glad I stumbled across this thread! I've put on a bit of weight over the last 6 months or so due to a large amount of business travel sadly! Current details below:

Weight = 93kg
WtHR = 98cm / 188cm = 0.5213
BMI = 26

Keen to get down to ~80-85kg, with a reduced waist as well of course

Progress since last week:
Weight = 91.3kg - down 1.7kg
WtHR = 97cm / 188cm = 0.516 - down .005
BMI = 25 - down ~1

[tcdev]

No concrete results until the end of the month but I'm happy to announce that my week away up the coast had no adverse effect on my weight. Although my alcohol and junk food intake increased somewhat, so did my level of physical activity. Glad to get on bike again today to clear out the cycling cobwebs, even if it was a shorter ride at a pedestrian pace due to the fact that the wife joined me!

[brokenbus]

Today 17/7/17
Weight 104.3kg
Wt111/182=0.61
BMI 31.5

Down another 300g but pretty happy with that as I have been away and eaten out a lot over the last week.
No change to the waist line- bugger

[Nobody]

This article in SMH focuses on excess body fat, rather than just weight.

By now, we're all familiar with the terms 'obesity' and 'overweight'.

While those words focus on a person's weight, experts are spruiking a new term they would like us to embrace: 'overfat'.

However, she doesn't believe the term 'overfat' fits the bill.

"Labelling people 'fat' simply creates further barriers to treatment."

I think "overwaist" might be a more subtle term than "overfat", if that is a problem. Since the waist is where the health damaging fat is stored internally (visceral fat) and the amount stored generally correlates with waist measurement. Which is one reason I'm promoting waist to height ratio (WHtR) this year.

The article also mentions percentage body fat recommendations for men and women. For those who are interested enough to want to check their % fat by using measurements, I've found the calculator below to be reasonably accurate if you give it enough measurement points to work with.
http://www.bmi-calculator.net/body-fat- ... ulator.php

The pie chart from cited article in the SMH article above. Their definitions of what constitutes the overfat condition are a lot broader than I initially inferred from reading the SMH article.



Although rubbery in numbers, it shows the size of the health problems the world has, or is going to have, that are related to carrying too much fat. That's why it's better IMO to aim for underfat, rather than just scape out of overfat status. Because in a world that is clearly setup to encourage the overfat condition, one needs to aim low if one wants to easily get into the normal fat range. Also being at the lower end of the normal fat range is going to be healthier than the upper range.

According to that chart, I'm currently between normal fat and underfat. Might be a safe place to be in an overfat inducing world.

Conclusion

Given the many associations between weight, obesity, and poor health in scientific corpora (and the fact that associations with fat are fewer), better terminology is needed to describe the phenomena associated with inappropriate body compositions more accurately, so that people exposed to the term “overfat” versus “overweight” may make improved choices and set better goals because the term more accurately encapsulates the problem itself. To improve accuracy, end confusion, and encourage healthier lifestyles that reduce excess body fat, while helping prevent chronic illness, it is proposed that both the scientific and clinical community and the general population, especially the media who encourage the use of specific terms, simplify these two very common states of unhealthiness with simple, straightforward terms, replacing others that are frequently not accurate, sometimes wrong, and often confusing. We propose that promoting the terms “overfat” and “underfat” to the point where they enter into common usage may help in creating substantive improvements in world health.

http://journal.frontiersin.org/article/ ... 9/full#h12

[RobertL]

I thought I'd pop in to say that I haven't forgotten about the Losers Club. It's just that it's been so hot up here for the last couple of weeks that I feel like I'm lurching between dehydration and over-hydration as I guzzle water to make up for it. So I don't think that I can get an accurate weight measurement!

Anyway, the weather is supposed to return to normal after the weekend, so I'll see what happens then.

[CKinnard]

I agree with their intent, but not the execution.
I think it is good that people come to understand it is excess bodyfat that is the main concern, not just bodyweight which can be confounded by fiber in the gut and increased lean tissue

The issue with waist circumference is it doesn't change quickly and reliably, with weight change.
Therefore it doesn't forewarn ppl that they need to cut Calories.

[Nobody]

The issue with waist circumference is it doesn't change quickly and reliably, with weight change.

That's my experience during weight loss, but not during weight gain. So far I've found that waist leads weight with gain. I'll check again in a few days to see if that trend is continuing. I've noticed that others so far have lost weight by not waist size on this thread.

[CKinnard]

The issue with waist circumference is it doesn't change quickly and reliably, with weight change.

That's my experience during weight loss, but not during weight gain. So far I've found that waist leads weight with gain. I'll check again in a few days to see if that trend is continuing. I've noticed that others so far have lost weight by not waist size on this thread.

hmmm... doesn't really make sense that your waist expands before you gain 'fat' weight.
but I'll look forward to your next installment!

[Nobody]

hmmm... doesn't really make sense that your waist expands before you gain 'fat' weight.
but I'll look forward to your next installment!

Agree, but we'll see what happens. I think it's all still going up.

[Patt0]

JAN 20
91KG
90cm waist
WtHtr= 0.49

Struggle all week with low energy on commutes. Headwinds which are usually a blessing were a curse. 30 second pinches were 60 second labours. This arv was better. INspired by Bauer at TDU I had a energy for a good effort.

Jan 13
WtHTr=0.50
92kg
waist=92cm

age=46years
Height=184cm

I think my initial waist measurement may have been incorrect. But it did increase last year in spite of losing weight. I guess I am down some glycogen and water. Now the real fun starts.

std day meals

waking =2 x coffee

Commute

Two egg toasted sandwich

lunch= salad wrap with special sauce

afternoon snack= salad wrap with special sauce

Commute.

DInner= whatever the missus makes.

I will put calorie values to that next time.

I will do weekly updates. Weighing friday afternoon when I have finished work for consistency.

Jan 6
WtHTr=0.49
94kg

I guess its time to try something new.

Jan 2 2016
WtHTr=0.49
94kg

Edit:my measuring was not consistant.have settled on comditions

[brokenbus]

Today 22/1/17
Weight 103.6kg
Wt110/182=0.604
BMI 31.28

[Jubas]

Long time lurker, but glad I stumbled across this thread! I've put on a bit of weight over the last 6 months or so due to a large amount of business travel sadly! Current details below:

Weight = 93kg
WtHR = 98cm / 188cm = 0.5213
BMI = 26

Keen to get down to ~80-85kg, with a reduced waist as well of course

Progress since last week:
Weight = 91.3kg - down 1.7kg
WtHR = 97cm / 188cm = 0.516 - down .005
BMI = 25 - down ~1

Progress since last week:
Weight = 90.5kg - down 0.8kg since last week, down 2.5kg overall
WtHR = 94cm / 188cm = 0.5 = down .016 since last week, down 0.0213 overall
BMI - bah, not a great metric for a tall guy like me

Have felt improved performance on the bike (power output and endurance), in particular when climbing. And, the fiance made an offhand comment that I was looking better. So, tangible results starting to emerge. For me, food/calorie tracking (myfitnesspal) has been very helpful, particularly when making trade-offs on meal choices. I aim for about 130g of protein intake a day, supplementing with a protein shake on days where I'm not getting it naturally

[Nobody]

Today:
Waist 74.75 cm, WHtR 0.432
Up 0.75 and over maintenance goal.

62.5 kg, BMI 20.9
Up 0.7

8 days since last measurement. I'm expecting the gains to slow or halt from here since I should be doing more exercise. But if it doesn't, I can adjust my diet which should easily halt it.

The issue with waist circumference is it doesn't change quickly and reliably, with weight change.

That's my experience during weight loss, but not during weight gain. So far I've found that waist leads weight with gain. I'll check again in a few days to see if that trend is continuing. I've noticed that others so far have lost weight by not waist size on this thread.

hmmm... doesn't really make sense that your waist expands before you gain 'fat' weight.
but I'll look forward to your next installment!

You are correct. I recorded a lead of weight to waist in loss and though I thought I saw a lead in waist to weight in gain, the overall numbers say different. Percentage change from lowest weight on 1st November and lowest waist on 2nd Nov:

Waist 74.75 / 71.25 = 4.9% gain

Weight 72.5 / 59.1 = 5.8% gain

So you were correct. In loss and gain, weight leads waist.

Just as well I recorded all those measurements, otherwise I still wouldn't know for sure.

[CKinnard]

Wow, didn't realize you got under 60kg. You must have lost a lot of lean tissue.
Keep smashing the resistance exercise.
IMHO, to optimize lean tissue build you dont need a gym or formal sessions with weights.

THe following would suffice:
5-6 days a week, 20-40 minutes of resistance work per day preferably as 2-3 sessions a day. It has to burn, so it has to be uncomfortable.

chin ups, pushups, single leg squats all done real slow are all that's needed. You could also do sit ups, or leg raises to help narrow and define your waste. Do them slow especially the eccentric component. This will tear tissue better, which is the stimulus to create more lean tissue.

[Nobody]

Wow, didn't realize you got under 60kg. You must have lost a lot of lean tissue.

Hard to say. The muscle definition was the best I've seen it, but I was feeling weaker on the bike. Which was my main concern. So it was an interesting experiment, but I can now see that it wasn't my ideal body weight. I'm thinking somewhere between WHtR 0.42 and 0.43 might be better. I'll do some adjustments and see where I end up next.

Keep smashing the resistance exercise.
IMHO, to optimize lean tissue build you dont need a gym or formal sessions with weights.

THe following would suffice:
5-6 days a week, 20-40 minutes of resistance work per day preferably as 2-3 sessions a day. It has to burn, so it has to be uncomfortable.

chin ups, pushups, single leg squats all done real slow are all that's needed. You could also do sit ups, or leg raises to help narrow and define your waste. Do them slow especially the eccentric component. This will tear tissue better, which is the stimulus to create more lean tissue.

Thanks for the exercise tips.

I've been doing some lighter barbell dead lifts for a while now, along with some "foundation training" for improved posture. It seems to be working as a friend noticed my posture has improved.

[RobertL]

Height: 190cm
Weight: 107.8kg
BMI: 29.86
WtHR: 0.58 (111/190)

So - down by 0.4kg and 1 cm.

I seem to have slowed down a bit in my weight loss, but as long as it keeps going down I'm happy. I'm working hard on my bike and getting faster there too, so it's all good.

[Patt0]

JAN 27
91KG
91cm waist
WtHtr= 0.49
Small weight loss from last week but resolution of scales is 1kg. A gain in waist measurement. Could be measuring error.

JAN 20
91KG
90cm waist
WtHtr= 0.49

Jan 13
WtHTr=0.50
92kg
waist=92cm

Jan 6
WtHTr=0.49
94kg

Jan 2 2017
WtHTr=0.49
94kg

age=46years
Height=184cm
Goal=80kg