GoBlue1981 wrote: »

Goblue81
Week4
Previous week: 170
This week: 170
Weigh in day: Friday

No movement again by Friday, was down early in the week which was exciting because it's been s couple years since I've cracked the 160's...but stabilized again by Friday. Hoping heading to physical therapy for my shoulder helps some and I can break through my last plateau and then stick to maintenance. I'm only about 5lbs from where I'd like to maintain so my motivation is waning but I'd like to get there so I have some cushion with my weekly ebbs and flows that don't involve anything above where I am now!

@GoBlue1981. The last 5 is always the hardest. But it can be done. I also believe you can do it.

Tips to help break through:

• Double check your history (calories, exercise). Compare this against the calculator. If out by less than 10%, then maybe you need to do a brief push (to shake things up - 3 days at 250-500 calories below what you are currently at before back to plan).
• Check size (chest, waist, hips). It could be that you are reducing size, but retaining water. In which case you are likely in line for a small woosh.
• Spend a few days drinking a little more water than normal and getting more sleep (if possible). Most people respond well to more sleep and and more water when trying to encourage scale movement when everything else is running according to plan.
• Experiment with macro composition (more or less protein, more or less fat, more of less carbs, but keep similar daily calories). See if this changes things around. Some people work better on higher protien, some on higher fat.
• If eyeballing portion size measurements for tracking, go back to weighing portions for a week. Could be your portion estimations have slipped slightly and you are estimating slightly on the high side.

Hope these tips help.

szymanskicolleen wrote: »

Previous weight:143
Current weight:143
I'm stuck

@szymanskicolleen. Would you like some help here? There are a few things that can be done to work through a plateau.

You can either PM me ( @craigo3154. ) or we can work through the Gutbusters forum so others can see the process (if you would like my assistance).

Some of my history (in case you missed it along the way), I am 49, happily married and father to a beautiful teenage daughter. Last year I researched weight loss and worked my way down from 201 lbs (near obese) to 145 lbs (centre of BMI normal and 9% body fat) over a 6 month period. I won this biggest loser 2 consecutive months in 2017 (July/August) and took over the running of the competition in January this year. I have been in full maintenance since October 2017 and have maintained 145 lbs for the last 5+ months. I am passionate about helping people attain healthy weight targets and maintaining them in a sustainable way.

March 25
Exercised?: Yes. Setup and pack-up drone race course and 6km walk in 46 mins (hills).
Calories?: Yes
Tracked?: Yes

Busy day. Both FVP drone competition and regular walk. 18,500 steps today.

Drone competition went well. Top 10 out of 20+ competitors. Very windy. May have been slowest, but was probably the most consistent. Most competitors are under 30 as reaction time and fearlessness are requirements to fast flying. However, "To finish first, you must first finish."

Still in budget despite BBQ (and soda) for lunch and pizza for dinner. Healthier food tomorrow



Daily Strength challenge

Challenge for March 25 is push ups

3 sets

• First set till the point where you can do no more, wait 2 mins
• Second set of 60% of the number you did in the first set (half, then another 10%), wait 2 mins
• Third set of 50% of the number you did in the first set (half)

jenjournaljunkie wrote: »

This is proof that recording what you eat does help. Just do it.
Last week 184.8
This week 188.

@jenjournaljunkie. Too true.

My wife suggested pizza last night because she did not feel like cooking (and had a desire for it). I had had an energetic day so I though well why not. However I have a low gluten diet (I like the taste of breads, but I know what effect it has on my digestion from tracking - not catastrophic, but I usually do better without than with).

I was still well inside my daily calorie budget.

Yesterday morning: 141.8.
This morning: 143.5 (+1.7 lbs).

I know that if I keep away from bread and keep to my 2000 calories per day (advantage of being male, you get more calories per day in the budget) that the almost 2 lbs difference in a day will go in the next 2. No extra work required.

Tracking lets you find what works for you.

Accountability (having to share with others what you did), helps give you that second thought of "Do I really want the consequences of this?".