Fitness Whole Pizza In My Mouth

[Steve85]

Woah this thread has popped off. I lost a little over 100lbs over this past year with tons of exercise and improved diet. LMK if anyone wants a detailed write up

Holy shit, congrats! That's awesome. What did you do as a routine?

I'll start with the beginning and build off it in later posts when I have the time.

Awesome, congrats! I'm on a similar path, I was 292 a few years and had ups and downs since then, mostly I think from going overboard trying to lose it all in 4 months or something stupid. I was down 30 from my highest and not making much progress until the Covids...

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I'm down 36 from the beginning of the year (mostly since April though, and almost 70 from my heaviest) which is a painfully slow .9 pounds per week. I generally lose more than that on good weeks but of course have bad weeks where I don't lose or even gain a slight bit. I'm also going on 49 and it just doesn't come off as quickly as it did in my 20's. My approach has been much more sustainable though. Instead of being really hard on myself and targeting 2-3 pounds a week, I've been slowly reducing intake (to account for reduced BMR), less night time eating, keeping up with the cardio exercise and until a month ago (hurt elbow) added a lot more strength training. The clear progress in strength, improved running pace and steady weight loss are all great motivators to keep at it. 

I track consumption and burn (via Garmin forerunner) in a spreadsheet which is a bit tedious but I like playing with the data and it's easy to spot trends and make adjustments. I adjust Garmin recorded calories down by ~20% and add 10% of misc intake that is typically under reported and target 5-7K calorie weekly deficit. I do weigh myself daily, for better or worse, but look at my weight as a 5 day avg. Again, it's tedious but I need to know when it's time to switch things up and quickly push through plateaus.

Since April, I have consumed about 331K (adjusted) calories, burned about 438K (adjusted), and run 277 miles.

I'm about as low as I want to go on calories in terms of a target (not that I always hit it) so I'm trying to increase the cardio and get back into the weight training. I'd be happy to lose another 20 or so.

And like Stephen said above, I allow myself to enjoy a not so healthy meal when they come around and just back at it, no guilt, no piling on. It's liberating and reduces stress that can kill any weight loss plans.

Oh, I had to buy new jeans last week...my first pair in a long time to have the size printed on them. (They stop printing the size on them when you get a certain fat)