Biggest loser

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Another InBody scan this morning, trending in the right direction on the scale while keeping muscle mass consistent has been massive for getting faster on the bike. FTP is up ~40 watts in this time period too. 3 more 10 hour weeks and then offseason begins before starting to prep for the 2025 season. Probably all the H2H races with a handful of MASS and maybe an enduro or two.

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Typically October/November is when everything starts sliding into my unintentional holiday dirty bulk so my goal this offseason is to not start at 200lbs like I have the last 3 years.
 
Cassinonorth said:
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Another InBody scan this morning, trending in the right direction on the scale while keeping muscle mass consistent has been massive for getting faster on the bike. FTP is up ~40 watts in this time period too. 3 more 10 hour weeks and then offseason begins before starting to prep for the 2025 season. Probably all the H2H races with a handful of MASS and maybe an enduro or two.

View attachment 248362

Typically October/November is when everything starts sliding into my unintentional holiday dirty bulk so my goal this offseason is to not start at 200lbs like I have the last 3 years.
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Not as techy but this is what my chart looks like these days...somehow I don't feel the need to have precise numbers about it...it is 3D though!
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Monday check in: 15 pounds down. Another 3 lbs lost this past week. Had a good exercise/eating week. My wedding anniversary was this weekend so I was happy to keep it in check and not go crazy. A little bit of extra sweets and some drinks were had but it was all good. Still hoping to shed 4+ more pounds by the 20th. It's looking good. I just need to stay disciplined.
 
In August I was sick with another respiratory infection and was not eating much for 2 weeks. I lost 8 lbs. It's 2 months later and I kept the weight off by eschewing extraneous carbs, like what's always available at work. I'm at a good weight now, according to the BMI chart, for whatever that's worth, but my pants are all a little big now.
 
Down, down, down.

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What's very interesting is I've been aiming for 2600 calories rather than 2200 the last week or two and the scale is still working in my favor. Now, I am training 10 hours on the bike and another 3 strength days but my energy levels are better, I'm nailing all my workouts and I don't feel low energy whatsoever. Would be nice to 175 for my last race of the season but I'm not going to stress about it much.

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Monday check in. 17.2 pounds down. I'm about 2 pounds away from that mark I want to hit for race day. I had a bit of extra calories this weekend(Mmm...Ice Cream) so I knew not to be too hopeful this week, but the scale is still moving downward. With some good consistency I should be hitting the mark of 19 lbs lost for race day. Once race day comes then it's the hard part. I want to keep this momentum going through the winter to keep cutting weight and springboard myself into a good 2025 season. 🤞 I've done the work to get rid of the summer gluttony. Another 20-25 lbs lost would be great!
 
xc62701 said:
Monday check in. 17.2 pounds down. I'm about 2 pounds away from that mark I want to hit for race day. I had a bit of extra calories this weekend(Mmm...Ice Cream) so I knew not to be too hopeful this week, but the scale is still moving downward. With some good consistency I should be hitting the mark of 19 lbs lost for race day. Once race day comes then it's the hard part. I want to keep this momentum going through the winter to keep cutting weight and springboard myself into a good 2025 season. 🤞 I've done the work to get rid of the summer gluttony. Another 20-25 lbs lost would be great!
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Good luck! No better feeling than showing up on race day knowing you put in the work.
 
Cassinonorth said:
Good luck! No better feeling than showing up on race day knowing you put in the work.
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It’s still not going to be a great weight for racing, but I probably wouldn’t be doing the race if I didn’t lose this weight. It’s giving me the possibility of crushing myself on these hills. Thats a good thing!
 
Monday check in. 16 pounds down this morning after a rough end to last week. I was sick and stayed home from work Thursday and Friday and then did the Ironcross race yesterday. I hit my weight goal of being 19 pounds down for the event, but post race beer and gorging on food has me up 3 pounds this morning, and I'm ok with that. I know it'll come off this week. Best benefit of dropping the weight was that I felt good for most of the race even though I was coughing up a lung most of the time. 5:26 of fun leafy pedaling was good for the soul. Even though I still feel like crap today.
 
Monday check in. 17 pounds down. I guess this is pretty good dropping another pound after a very uneventful last week. I did next to no riding. I was already sick going into Ironcross and doing the event didn't help kick the ick. I felt pretty crappy all week and tried not to do too much in order to feel better. I guess that's kinda working, but still not 100% yet. I'm going to get back into things this week but have a full next two weekends of family time. This weekend is a Hershey trip and next weekend is my wife's 1/2 marathon in Boston. I'm still going to try to get some riding in both weekends, but it'll be much tighter. Hopefully it all goes to plan. I'm hoping to get past the 20lb loss mark soon and maintain that or better through the winter.
 
qclabrat said:
Haven't followed this thread but after trying on some dress pants for an interview know it's time. I'm about 20 lbs overweight by my standards and 2-3 inches extra on the waist. How are folks getting started?
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I had the same experience over 2 years ago. Came to this thread and started logging all my food and exercise on My Fitness Pal app. Dropped about 25-30 lbs over the next 6 months and have kept it off ever since. For me the biggest thing was logging everything: snacks, alcohol, late night desserts, everything. I completely changed my meal portions and my appetite also changed. After the first 6-8 months I stopped logging everything, but just do a weight check 2X week. Be sure to log your exercise also as that can add things back in and make it so you don't feel like you are depriving yourself. Good luck!
 
qclabrat said:
Haven't followed this thread but after trying on some dress pants for an interview know it's time. I'm about 20 lbs overweight by my standards and 2-3 inches extra on the waist. How are folks getting started?
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On my current yo-yo (trending down) I've only cut out grazing. I'm losing 1lb per month and hardly noticed. I did starve myself one week cause stomach issues and dropped a lot, just not sustainable.

Did you replace alcohol with something?

Like anything, the first 6 weeks sets the pattern.
 
qclabrat said:
Haven't followed this thread but after trying on some dress pants for an interview know it's time. I'm about 20 lbs overweight by my standards and 2-3 inches extra on the waist. How are folks getting started?
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My answer is always the same. You didn’t gain some extra overnight so be realistic on how you plan to lose it.

Everyone’s different but for me I always tell people first thing to change is when you think you’re hungry you’re probably thirsty. Keep an insulated cup with you like a Contigo and keep it handy to drink all day long.

Make small changes in your daily /weekly routine so you can reward yourself at least once a week. That doesn’t mean starve all week and then have a whole pizza and beers on Sunday. Maybe pick one meal like lunch or dinner and have a small dessert or something else you like. Think of a few things that you know aren’t good for your diet see if you can cut it by 25% then 50%.

If you can’t ride as much, then take some walks during the day or after dinner. Even 15-20 minutes is good. Carve out some easy time on the bike maybe during lunch or hit the trainer. Nothing crazy just spin. This help you get your body slowly used to moving again. If you go on zwift or indoors and kill yourself in one session you won’t go back.
Like anything else ramp up slowly each week.

Any one on this thread we all been there at one time or another. Just set realistic goals and work up towards it. My experience is that losing 5 lbs a month is pretty achievable for most people unless there’s other medical reasons involved. Maybe even find an event in the early spring and sign up for it so you can work backwards.

Hope that helps with some ideas. Post up progress we can keep you accountable. 👊🏻
 
qclabrat said:
Haven't followed this thread but after trying on some dress pants for an interview know it's time. I'm about 20 lbs overweight by my standards and 2-3 inches extra on the waist. How are folks getting started?
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Like others have stated. Consistency, calorie counting, and activity have produced results!

Of course I type this after I just downed 500 calories of wasted Halloween candy calories…
 
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