Another 30 Days of Accountability
Replies
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Day 16 (7/8/25)
General
Weight: 148.8 lbs
Slowly moving down again! I've got about a week left where I'll be retaining extra water, so honestly moving downwards at all is such a nice bit of motivation.
Nothing super exciting happening today. I'm pretty tired so after the gym I'll likely just laze around. I'll stay away from the kitchen though!
Exercise
Today I'll be getting back to the gym for chest or back day. Probably chest. I'm starting to see some definition in my arms, very exciting. I saw a quick video of someone the other day talking about their own journey in the gym, and how after the initial hardships of being consistent, vanity in their gains kept them going 😂 I have a feeling that will be me.
Food
Yesterday I had about 200 extra calories, so about 1,400 total. I had a handful of gouda cheese while I was meal prepping my lunch (dinner was still cooking haha). No regrets!
Today is another low calorie day but I am planning on a protein shake after the gym. I'll let myself have a snack this evening if needed, I've been ravenous the past two days:
Breakfast: Protein yogurt, frozen mixed berries
Lunch: Turkey veggie wrap, cherries, gouda cheese
Dinner: Steak, asparagus
Snacks: Banana, iced coffee with a splash of Nutpods creamer
Totals: 1,280/1,270 calories, 89/159g carbs, 49/42g fat, 132/64g protein, 27/25g fiber, 48/48g sugar
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Day 17 (7/9/25)
General
Weight: 147.6 lbs
Pretty big loss overnight! Unexpected, but I'm excited. I'm still 0.8lbs short of reaching my minor goal of -5lbs, but I'm close now. I really can't believe how much more effective I am when I start these threads. Of course, every time I am about to make an unhealthy decision, I think about how I'll have to talk about it here tomorrow, and that helps lol.
It's crazy to think that I'm down over 11lbs since starting my first monthly thread back in May-ish. Very thankful for this lifestyle change. It may be slow, but it's steady 🤗
Exercise
Yesterday was not what I expected for the gym, I was supposed to do chest but I was so exhausted by the end of the day I couldn't bring myself to do it. I finally forced myself to go for at least a half hour of treadmill time (walking, I'm not a runner (yet!)) and ended up doing a full hour. I'm glad I went at all, but wish I had pushed myself to do the weights, even if they were lighter.
Food
Can you tell I had leftover cheese from the little one's lunches? I've been slowly eating it with my own lunches 😂it's really one of the worst things in my daily intake, but I'm moderating what I eat so not to worry. It's almost gone!
Breakfast: Protein yogurt, frozen mixed berries
Lunch: Turkey veggie wrap, cherries, colby jack cheese
Dinner: Chicken fajitas
Snacks: Banana, iced coffee with a splash of Nutpods creamer
Totals: 1,489/1,270 calories, 134/159g carbs, 59/42g fat, 120/64g protein, 28/25g fiber, 51/48g sugar
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Nice results and great Work Astral! The hack of talking about it. So powerful. Oh if I didn’t mention it (must have lost the message or something) the breakdown of all the podcast talk is that you’re doing Everything right. I think is funny that you just mentioned that an 11lbs weight restriction is “slow” for 2-3 months. But honestly, If you’re working to maintain muscle, you wouldn’t want it to be any quicker. I mean there’s weight loss, fat loss and muscle loss. I think you’re an example of how to do it right. Not some instagram magic potion lazy fix.
The proof is in the pudding. 💪☺️👌🏼🤩
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Talking is definitely the hack for me, I can see why people journal daily lol. Although I think broadcasting on the internet is helpful for accountability!
I have to say, those "magic fixes" you mention have altered my perception of quick weight loss. 11lbs in 3 months IS quick, almost a pound a week; thanks for re-framing that for me! It's not the 20-30lbs a fad/crash diet would offer, but it's great progress for my goals.
I'm a little over halfway through Peter Attia's talk with Luc van Loon (awesome name) and have really enjoyed it so far. I didn't even consider that not all protein would have the same anabolic response depending on what is consumed and how, I have so much more to look into now haha. Anyway, Luc is hilarious in a few of his points, and I appreciate his mixture of scientific and real world explanations as someone who didn't necessarily retain everything they learned in health science 😂
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Day 18 (7/10/25)
General
Weight: 148.0 lbs
Haha back up 0.4lbs today, the price of daily weigh-ins. Still feeling bloated but not the worst it's ever been.
We're going to be pretty busy with a lot of random errands this afternoon/evening so I'm not sure how accurate my exercise/food predictions will be, but I'll do my best to plan ahead.
Exercise
My hope for this evening is an hour at the gym, but I'm not sure if we'll manage it or not. Depends on how long errands take. If we do go, I'll probably be lifting lighter today.
Food
Originally we we're going to do some garlic shrimp kabobs and corn on the cob for dinner. We might end up having to do something quick, but I do have my backup meals in the freezer (close to as healthy as a frozen meal can be) this time so it shouldn't be anything tooooo terrible if we give up.
Breakfast: Protein yogurt, frozen mixed berries
Lunch: Turkey veggie wrap, cherries, blueberries
Dinner: Grilled garlic shrimp kabobs, corn on the cob
Snacks: Banana, iced coffee with a splash of Nutpods creamer
Totals: 1,313/1,270 calories, 151/159g carbs, 39/42g fat, 112/64g protein, 31/25g fiber, 67/48g sugar
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Hey Astral,
I'm glad you're enjoying the podcast. I like listening to intelligent data driven observations! Oh and I'm not sure if you're using perplexity for search 2.0 and research, or maybe something else, but this works really well as a use case for AI, here's the generated summary on that talk. Enjoy and see if this helps you going forward.
https://www.perplexity.ai/search/please-breakdown-for-peter-att-OlK_pj4SRB6b7YgO8fB29g
But you're doing everything so RIGHT. Especially the weight, errrr, fat loss. 😉
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Day 24 (7/16/25)
General
Weight: 147.6 lbs
Heyyyyyy… long time no see 🤗
Friends, I've had a fun past few days. Mostly felt sick as a dog but pretty busy. A few highlights include a fantastic wedding, a tea party, and my dog getting skunked (I never realized how bad it smelled 🤢). But mostly I've been in bed lol. Luckily my weight has stayed on the lower end! I only have 0.8lbs left to lose before reaching my minor goal of -5lbs down, and I can definitely do that in a week.
Still, I feel pretty lame for letting this slip for nearly a week. I had more than a few sweets and neglected some workouts, so here's the deal. I plan on adding on an extra six days to this thread. 30 days is "30" days! Haha, it's more to prove a point to myself than anything but why not.
Exercise
I'd love to get back in the gym today. I still don't feel 100% but I could definitely go for the treadmill, or maybe some weights… we'll see!
Food
Today will be a pretty clean day with lots of yummy food. I've bought some sugar-free pudding cups recently, and honestly while I don't particularly care about the sugar-free part, it has been such a yummy evening snack.
Breakfast: Protein yogurt, frozen mixed berries
Lunch: Turkey veggie wrap, cherries
Dinner: Coconut shrimp rice bowls
Snacks: Banana, iced coffee with a splash of Nutpods creamer, sugar free pudding cup
Totals: 1,291/1,270 calories, 153/159g carbs, 40/42g fat, 91/64g protein, 23/25g fiber, 57/48g sugar
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Nah, life happens. You got thrown a curve ball, and dealt with it like a champ. Like the saying goes,
fall down 7 get up 8! That's how you win, and you're back in that saddle again.
Wedding and Tea party sounds dope, Skunk, not so much.
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Haha thank you for the encouragement! Yes, two of those things were very fun, skunk is possibly the worst thing I've ever smelled. Oh well, life has a funny way of balancing out 😂
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Day 25 (7/17/25)
General
Weight: 148.0 lbs
Up a little today, but had a good day yesterday! I ended up not going to the gym again because I was dizzy all afternoon/most of the evening, but I had a good day with food.
Today is gonna be a rainy one, I'm already sleepy just thinking about it lol. One thing I would like to work on is getting more walks in. I think I've mentioned this before but my step count is horrid. I think quick walks after dinner would be super helpful. It stinks that we live on a busy road, it's not a super long walk to nature but I would spend 5 mins on the side of a highway to get to the nice, less dangerous spots if I opt out of driving. Then again, if I drive, what's the point of the walk??? Feels a little silly lol.
Exercise
I'm still feeling a little bleh, but I'm hoping it clears up by the afternoon. It's probably not the greatest idea for me to lift weights today, but I could definitely at least use a cardio machine for 30-60 mins, surely. If not, I swear to at least commit to 30 mins of yoga at home!
Food
I've been really enjoying all of the summer foods that come with the warm weather. It's too hot in the kitchen for the oven (which is what most of my recipes are for) so it forces me to branch out a little. I appreciate it though, I've found some good recipes!
No huge concerns today, but my sugar is a little high and my fiber is a little low. Most of the sugar is from fruits/veggies so I would've figured my fiber would be better, oh well 😅
Breakfast: Protein yogurt, frozen mixed berries
Lunch: Turkey veggie wrap, cherries
Dinner: Pineapple chicken stir fry
Snacks: Banana, iced coffee with a splash of Nutpods creamer, sugar free pudding cup
Totals: 1,242/1,270 calories, 173/159g carbs, 31/42g fat, 79/64g protein, 24/25g fiber, 75/48g sugar
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Day 29 (7/21/25)
General
Weight: 147.0 lbs
Only 0.2lbs until I've reached my minor goal of -5lbs this month!! I am so excited to see this progress, even more so to see that a lot of the changes I started just a few months ago now feel more like true habits :)
I have definitely not written to this thread daily as frequently as I did last time, but I am extraordinarily proud of how far I've come. Just one more day left in my original 30 day goal, plus 6 of the bonus days I promised from when I went MIA previously haha. I am so close, hoping the scale fluctuates in the "down-direction" tomorrow morning!
I do think I need so slow down on my self expectations. I've averaged about a pound a week since starting this thread. That's great! But previously, when I had a BMI placing me in the obese category, losing 2lbs a week was a breeze. I think I've found myself disappointed that that is no longer the pace I am going. But I can be very thankful that I am only 6lbs away from being in the normal BMI category, and accept that the loss to finish out my journey will take a slower pace :)
I do want to say that while I don't believe that the BMI scale is an accurate measurement of health, it definitely helped me realize what health risks were coming with my weight gain when I was in denial a year and a half ago. I don't think I truly saw myself in the mirror when I was at a heavier weight, so hearing "You're obese" for the first time really helped me gauge that, oh, I need to do something. If one thing was for sure, I definitely was not that heavy at the time because I secretly had a mountain of muscle. More like a mountain of oreos and candy coffee lol
Exercise
I made it to the gym 2/3 times I set out to go over the weekend! The final time the gym was closed 😅 poor planning on my part lol.
I plan on taking a rest day today and going back at it tomorrow.
Food
Food is going to be the usual again today! I might make room for a small coffee later, but I will decide later :)
Breakfast: Protein yogurt, frozen mixed berries
Lunch: Turkey veggie wrap, cherries
Dinner: Steak, grilled cauliflower
Snacks: Banana, iced coffee with a splash of Nutpods creamer, sugar free pudding cup
Totals: 1,341/1,270 calories, 111/159g carbs, 64/42g fat, 104/64g protein, 31/25g fiber, 47/48g sugar
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Day 30 (7/22/25) | FINAL TRUE DAY
General
Weight: 146.4 lbs
Final day!!! I've officially wrapped up the main challenge of this thread. Here is the grand total:
Total weight loss: -5.4lbs 🤩
This means I've officially hit my minor goal, though my major goal of 10lbs was DEFINITELY quite far out lol. That's okay, I'm so proud of myself for losing 5. It's so crazy how slow progress seems when you're in it, just to take a look back and realize where you were a month ago. I've said it a few times now but I am most thankful for the habits I'm forming that will keep me going strong not just in my weight loss journey, but in my health journey in general. I am now only 5.4lbs away from being at a normal BMI range, which at this rate could be next month 😋
If you've been reading along, thank you for all of your support! I appreciate having this space to vent into. Those who have commented have been so helpful with helping me make substitutions as well as to stay motivated!! I am so grateful to you all 🙌
As promised I will be doing 6 bonus days after today just to make up for lost time in the middle of this thread. I won't have a major goal during this time besides continuing my weight loss :)
Exercise
Today is chest day! I'm feeling great and hoping I can push for a few more PR's. I haven't had a really good chest day in over a week now, so I'm excited to get back to it :)
Food
Normal day today! We're having a "healthy-frozen pizza" (potential oxymoron?) to help with some time management tonight, but I suppose it's better than takeout lol. We really like this kind!
Breakfast: Protein yogurt, frozen mixed berries
Lunch: Turkey veggie wrap, cherries
Dinner: Cauliflower pizza, plant-based buffalo wings
Snacks: Banana, iced coffee with a splash of Nutpods creamer, sugar free pudding cup
Totals: 1,538/1,270 calories, 169/159g carbs, 65/42g fat, 87/64g protein, 32/25g fiber, 49/48g sugar
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Hi my name is Kyle I was wondering if you incorporated creatine with your workout plan?
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damn what a time Warp! I can’t believe it’s been a month already. Congrats Astal and what a nice way to land the plane. I really like what you said about being in it and it’s slow and feels like you’re not going anywhere, but at the end, when you look back it’s like wow, I’ve come so far!
that’s the attitude of a winner. Nice work! Sky’s the limit
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Hi Kyle! Yes I have, I can't say I notice a huge difference yet but I trust overtime it will make recovery easier :)
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I appreciate all of your support!!! It's been a great ride 🤩
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Day 31 (7/23/25) | BONUS DAY 1/6
General
Weight: 146.0 lbs
Going to be a really quick update today since I have somewhere to be, but I wanted to make sure I got this done lol. A decent loss this morning! I always love seeing a new number and this is a new low for me :)
Exercise
Had a great chest day yesterday and made some new gym friends, finishing up a rest day today!!
Food
Definitely not the greatest food day I've ever had but still decent calories!
Breakfast: Protein yogurt, frozen mixed berries
Lunch: Turkey veggie wrap, cherries
Dinner: Cheeseburgers
Snacks: Banana, iced coffee with a splash of Nutpods creamer, sugar free pudding cup
Totals: 1,677/1,270 calories, 155/159g carbs, 83/42g fat, 134/64g protein, 65/25g fiber, 45/48g sugar
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when you started creatine, did you notice bloating and if so, how much weight did you retain after starting creatine?
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Honestly, I'm not sure. I think it would be a lot easier to tell if I was eating maintenance calories, if that makes sense. When I started I didn't notice much outside of my normal daily fluctuations, and nothing excessive. I should note, I think I'm taking it a little less than some people do, once a day with a protein shake, or water if I skip the shake.
I'm about three weeks or so out of my first time taking it and anything that would've changed at the start is probably the new norm now lol!
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Day 32 (7/24/25) | BONUS DAY 2/6
General
Weight: 145.4 lbs
Man, of course I start losing all of this weight at the end of my thread 😂 that's how it goes, right?
I cannot tell you how excited I am to reach 141 lbs. I'm laser focused on it now. I just can't wait to be able to go to my doctor and say "look what I did!" when the "normal bmi" range comes up hahaha.
I do want to do my measurements at some point today. I think the last time I did them I was about 160 lbs, and the body ratio calculators told me my stomach indicated obesity 😭I've since more or less quit drinking alcohol (I will have a few drinks socially for special occasions, but not outside of that) and have been a lot more conscious of my sugar intake, so I'm hoping to see some nice changes numerically in that department. It's funny how obvious it is in hindsight, I was definitely bloated from the alcohol and just didn't pay attention. Beer guts are so real!
Exercise
Today is leg day! My favorite day (sorry chest). I am so sore from my last chest workout but that won't affect today. We're working out with some friends now, and it's been super fun to chat while working out. Definitely a nice change of pace.
Food
Today looks a little light on calories for a workout day, so I'll probably get a second helping of dinner or a bigger protein shake. Not sure yet! Here are the calories before any of that extra stuff:
Breakfast: Protein yogurt, frozen mixed berries
Lunch: Turkey veggie wrap, blackberries, pistachios
Dinner: Pineapple chicken stir fry
Snacks: Peach, iced coffee with a splash of Nutpods creamer
Totals: 1,257/1,270 calories, 145/159g carbs, 43/42g fat, 85/64g protein, 31/25g fiber, 59/48g sugar
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I’m so happy for you that you’re losing the weight!! I’ll try the creatine and let you know how it goes for me lol
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Thank you! I hope the creatine works for you! I've heard great things about how it helps with muscle recovery!!
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do you recommend a certain brand of creatine?
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Day 36 (7/28/25) | BONUS DAY 6/6
General
Weight: 145.0 lbs
Hello all! It's my final final entry, so I won't bore you with the usual stuff and I'll just give you the numbers lol. I managed to lose an extra 1.4lbs in these bonus days! I'm sure the slightly extended accountability helped. I can't wait to keep going on my own with these new habits.
But first, I feel a little burned out. I think I will up my calories for a week to maintenance and just be happy with where I am for a short time. I have done well, and I want some snacks 🤣 I will get back to it on my lonesome in a week and change.
Thank you again to all that have followed me! Adios!!!
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Nope! I use Iso Pure, but I have not had anything to compare it to yet :)
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nice strong finish!!!!
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