Fatbusting: Kirwan's log
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@Kirwan absolutely spot on with sweeteners... I don't do intermittent but noticed it when doing Keto- LCHF. I'm generally sensible and low carb most of the year but I do keto every spring until summer and I found early on that sweeteners definitely mess with losses and they don't help with sugar cravings.
Are you having many carbs in this diet? Intermittent and low carb go well together apparently. Don't know if it's suitable for you (health wise) or not but keto is great for me, a lot of people are scared of the high fat but I am never hungry and dropping my carbs below 20 net g has an amazing effect on my concentration, tons of energy for workouts etc easily within a week or two I can see changes (not a weigher) in clothes fitting better.
Good going either way, keep it up 👍🏻💪🏻 -
@RLx31 said in Fatbusting: Kirwan's log:
@Kirwan absolutely spot on with sweeteners... I don't do intermittent but noticed it when doing Keto- LCHF. I'm generally sensible and low carb most of the year but I do keto every spring until summer and I found early on that sweeteners definitely mess with losses and they don't help with sugar cravings.
Are you having many carbs in this diet? Intermittent and low carb go well together apparently. Don't know if it's suitable for you (health wise) or not but keto is great for me, a lot of people are scared of the high fat but I am never hungry and dropping my carbs below 20 net g has an amazing effect on my concentration, tons of energy for workouts etc easily within a week or two I can see changes (not a weigher) in clothes fitting better.
Good going either way, keep it up 👍🏻💪🏻Thanks, I'm sort of keto-ish. Any carbs I am having are mostly veges, but focusing on high protein (helps with maintaining any muscle I do have left, and hunger) and healthy fats.
I'm not too focused on that though, it's more the calorie deficit and the amount of calories I'm more interested in.
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Currently tracking around 12kg weight loss (almost 10kg since the end of January). About 3.5kg to the main goal weight.
After my coffee boost, it's slowed down again, but at least I'm off the Coke Zeros completely now. Experimenting with a slightly longer fast window today, but I'm off on holiday next week and I see some people reccomend having a break of a routine to kick off losses again, so that's an opportunity for that.
If it stays flat for the next three weeks, then I might look at starting the exercising earlier than I planned (under 80). Was avoiding that to help keep the hunger/portions under control.
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Exercise did the trick, did a 2.5hr trek over the coastal walk between Murawai and Bethels (amazing scenery) an a 6km walk about here. Both while fasted (24hr and 20/4 for the rest of the week).
That’s got me under 83kg, which was the target the doctors gave me to finish off the health issues I’ve been having.
Looking back, the last time I was in this range was Feb 2016.
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Took a break over Easter and off on holiday, and decided not to restrict anything.
I’m so used to the fasting window that I still stayed on 16/8 most days. Easter was a 1kg jump and the holiday another 1.5kg, which is fine.
Been back a week and did 20/4 and two 24/1 and it’s all back off.
So under 83kg and setting sights back on under 80kg, will see if the reset breaks the plateau.
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Had to undo a little bit of damage after an early mothers day celebration dinner, but that's all back on track. Hit 13kg loss today, was a long 1kg loss with holidays and easter slowing progress. Onto the next target.
But back with getting improvements at least.
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That is a really good effort bro. I was impressed you had things so dialed in you were confident of dropping that extra weight so swiftly.
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@Paekakboyz it seems very predictable at the moment, so will see how that goes. I can see how it's going to work to maintain the weight once I'm at the goal as well, which is good.
All with just walking as the exercise so far too.
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Slowly, slowly catchee monkee.
Under 82kg, so less than 2kg to reach my goal weight. T-Shirts have gone from XL, to L, to M and fit loosely. Moved in another belt buckle, so the weight isn't moving fast, but seem to be getting slimmer.
Got the needle moving tightening up the calories in the feed window. Fasting 20/4 most days with a weekly 24hr fast.
App says 20 days at the current rate. Lets see.
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Massive effort bro! So satisfying to see those clear indicators of change 👍👍
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@Paekakboyz thanks. At the beginning of the year it seemed like an impossible task to get back down here, very satisfying.
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So it's been over 20 days, but I hit a plateau for the past two weeks, so still 0.5kg to go. But I did hit 15kg of total loss so far, so still progress in the right direction.
Happy with progress, and very close to my main goal. Just need to keep consistent.
I think I'm adapted to the fasting, so need up my calories in the weekends. And my TDEE is probably lower now too, so I had to drop my calories a bit get to a deficit again. That tweak has got things moving again.
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@Kirwan nice work!! really useful to hear about how your body adapts to the fasting and also how much energy/calories you need. While you can get big linear runs of weight loss it's a reminder that it's not a one and done kind of thing. Have you done any measurements of bodyfat or muscle mass to see where the weight has dropped?
As I get closer to the hundy and start to revisit targets for mid-90's I'm thinking more about a body fat % target.
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@Paekakboyz the first three months, the results were much easier for sure. I'm not measuring fat %, not even body measurements either. I do notice in the clothes, have to wear a belt, t-shirts i couldn't get into a super loose (some I can't wear anymore because they look like tents).
And I can see progress in photos. Hard to see in the mirror, as it's a gradual change, but a side by side comparison at 95.6 to 80.5 is pretty stark. My head looked like a basketball.
So eyeballing it, I can see obvious weight off my face and stomach. But also in places I wouldn't expect, like the back/chest/arms as well.
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@Kirwan it's fucking cool aye. I actually like the way it changes gradual so you miss it a bit unless you see an old pic, or like you say you try on an old and 'snug' piece of clothing only to find you are swimming in it.
They say weight comes off your face quite early on, probably off the belly and muffin top last... dammit! Was just talking to a female friend at work about fat loss, and how guys can hold the fat around their core/torso but a lot of it sits in the ass/thighs for wahines. So while it's coming off everywhere you need to get to a lower % to see clear definition in some areas.
95/96 to 80.5kg (love your inclusion of the .5) is massive!! lol good to hear you are now rocking a softball head instead of a basketball
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@Hooroo said in Fatbusting: Kirwan's log:
@Kirwan what is your fasting times? I'm currently doing 8pm to midday following. I am seeing results after a couple of weeks but is the idea to increase the length of the fast?
No, just do what works for you. I started with 16/8 and stayed there for ages, then moved to 18 and now generally do 20 with a 24 once a week.
Fasting has lots of benefits, but for weight loss I find it makes it easier to avoid snacking without thinking about, so easier to get to a calorie deficit. Helps with cravings as well, so good food tasts better (my experience anyway).
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@Kirwan wait, what? 20 hours no food, 4 with food? fuck absolutely all of that. I have no idea how you guys do that. I had 3 eggs for breakfast. I've had 3 coffees. I've had more than a litre of water. It's 11.30, and i am fucking hungry and hanging out for lunch.
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@mariner4life says the guy that swam, rode and ran for how many hours!!?
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@mariner4life said in Fatbusting: Kirwan's log:
@Kirwan wait, what? 20 hours no food, 4 with food? fuck absolutely all of that. I have no idea how you guys do that. I had 3 eggs for breakfast. I've had 3 coffees. I've had more than a litre of water. It's 11.30, and i am fucking hungry and hanging out for lunch.
Some fasting devotees go multiple days, I'm on the light end of the scale
I'm also have a very light activity level, under 80kg I'll be starting exercise again and then I'll go back to 18 hours and up my calories to 1500-1700 per day.
And when I started, I was starving at 16 hours so you get used to it.
