Anvil or Hammer

Official Monday Weigh In 2

Posted in Diet and Bodyweight by Mike on May 21, 2007

I stepped on the scale dreading the outcome this morning…

All week I have been weighing heavy. I had a few slips in the diet but nothing that seemed out of this world and yet it took until Thursday for me to get back down to 251. Weekends tend to be the part of the week where I don’t lose. I don’t really gain either, usually, but I don’t lose.

This fine morning I weighed in at 250.6. Not quite the 250 even I was looking for. Still, it’s progress, less than half the progress I wanted but it’s progress. So the next question became, well what does that mean for my goal for next week. I decided time maches on and all I can do is try to keep up. So I still want to drive for 249 next week. If I get more than 2 lbs away from my goal from week to week, I’ll reset but for now, drive on.

The biggest change for this week is a lighter 11am meal. My 11am meal for last week was a sausage and buffalo meatloaf. Very tasty, very high in protein also very caloric and heavy. For this week I bought a whole chicken, quartered and baked it.

14 Responses to 'Official Monday Weigh In 2'

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  1. Steve said,

    Mike: I thought I’d comment because this is a subject I’m interested in. I’ll be following along to see how you progress.

    I’ve found and there are lots of variables to consider with weight loss (ie. maintaining lean mass while losing fat, exercise vs diet, water weight, sarcoplasmic hypertrophy vs myofibrillar hypertrophy, etc). I found it valuable to have a baseline body composition test in February – hydrostatic weighing (H2o dunk tank). Knowing somewhat precisely what I’m composed of, I could then determine what it was going to take to get down to 10% body fat (a challenge for a 47yo) — losing about 10lbs of fat. Considering the lack of volume of my workouts I knew most of my progress would require a big shift in diet and nutrition and would have to occur over a long period than I anticipated.

    Since February I’ve dropped most of the weight I wanted. I’ll be going back to the lab to verify my numbers next month. However, I don’t think I’ve gotten down to 10% body fat; which means I’ve lost lean mass. Which further means I need to lose more fat and gradually put back on some muscle.

  2. Mike said,


    Thanks for the input. Saying that weight control is multifaceted would be a massive understatement. That confounds and, at times, annoys me. It would be nice if there were an easy answer, but you know what they say. “If it was easy everyone would do it”.
    I’m afraid I don’t have to opportunity to try some of the more sophisticated methods but I recall that when I had callipers used some time back my lean weight was estimated at 180 or 190 lbs. Recently, using a different approach it came in very similar. Other than that, it’ s just guess and check for me. It’s not like anyone can conclusively say “this is the bodyfat you need to be”.
    When I started this weightloss thing I resigned myself to the fact that I will most likely lose some strenght. Of course I keep hearing people say you don’t have to but that may be a pie in the sky. So I’m willing to do what I can to maintain and accept certain losses, it’s worth it to me.

    I’ll keep you updated if you keep me honest.

  3. Scott Styles said,

    You’re pretty strong. I hear it’s supposed to be harder to keep / add strength if you’ve already got a fair bit. I can tell you at the pace I have been going, it’s really just been a matter of putting my time in. I haven’t been doing any fancy eating or workouts, and I’d say I’ve been getting stronger.

    I used to think it was impossible, but that was when to drop weight I’d do 750-1000 calories worth of long, slow cardio 3-5x a week. It wasn’t the caloric deficit hurting my strength, but I didn’t understand that at the time.

  4. Mike said,

    I’m trying to do the slow and steady thing as well. One thing that I think is often overlooked by folks planning on the slow and steady approach is that your metabolism changes as you do it. It’s pretty common on all forms of diet to lose about half the weight your gonna lose, real fast. Then it slows and stops and even increases. It’s alot like training. If lift the same lifts week in and week out, you will make progress but you may eventually hit a point where you simply don’t go any further. I’m trying to brace myself for that.
    As I lose weight, I’m going to burn fewer and fewer calories and we’re kinda talking about a lot of weight here. I’m looking at 30 lbs if I hit my year end total. Then maybe another 15 next year. 45lbs is going to impact my ability to burn calories.

  5. Chris Rice said,

    Weather or not calipers produce an accurate number isn’t the most important thing – it does seem to be reproduceable (sp) and tells you if you trending in the right direction anyway over time. I’m in the camp that has come to believe a certain amount of strength loss is just going to happen with large weight loss but other qualities like speed and movement skills should make up for it in many athelitic events. And the health aspects are undeniable. In about everything but pure lifting, strength to bodyweight ratio is pretty important. And if your long term goals include another trip to West Virginia this Oct – you’re gonna get a reminder about 200′ up that rock – LOL.

    If it ain’t broke, don’t fix it – as long as you’re still losing at your target rate, just keep it up.

  6. Mike said,

    You mean you won’t haul my extra 45lbs of butt up there for me. Darn, I may have to rethink that. 🙂
    I will be reminded, I’m sure.

  7. Steve said,

    I’ve dropped 10 – 15lbs of body weight since last fall. I’ve trained the bench press and deadlift consistently, and I estimate I’ve experienced a decline in 1RMs by about 20lbs. One of my goals over the next year is to get that strength back and more without gaining body weight. I predict a slow progression with alot of dietary sacrifices.

    Calipers are pretty accurate depending on who is using them. I got the same results with the calipers and the dunk tank.

  8. Mike said,

    Yeah, I’m fighting hard to maintain my deadlift but we’ll see. I figure if my strength doesn’t drop due to a loss of mass it will drop simply due to loss of practice. IT’s worth it though.

  9. Scott Styles said,

    I’m down 40lbs from last July, and I’m more or less as strong as I’ve ever been. Some lifts are higher, some are a little lower. Considering I spent 5 months in there off of lifting dealing with a shoulder problem, I am happy with that.

    Something I didn’t expect is that as my bodyweight has gone down, my work capacity has gone up. I end up doing more and burning more calories as a result. Your work capacity is already much higher than mine, but it is something to think about. The change has negated the drop in my metabolism that I was expecting.

  10. Mike said,

    I hadn’t even thought about that. A very good point and positive motivation.

  11. Chris D. said,

    One quick comment on weighing in…try and do it on Friday as that most likely come after the week where you’ve been most strict about diet. Weekends, at least for me and a lot of others, tend to be a bit more lax on eating.

  12. Mike said,

    I agree with you on the strictness of diet thing. I picked Monday, partially for this reason and partially just because. I figured it is far more important to be consistent than to try and get the most favorable measurement.

  13. Chris Rice said,

    You mean you won’t haul my extra 45lbs of butt up there for me. Darn, I may have to rethink that. 🙂
    I will be reminded, I’m sure.

    Mike – we’ll get you up one way or another but it’s easier if you do it yourself haha!

  14. Mike said,

    lol, fair enough

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