From Fat to Fit 2025 - I Really Mean It This Time! (5 Viewers)

[Major]

Last time I checked, a week or so ago, I was down 20 pounds since January, 246 to 225.

Over the past couple of weeks I have had multiple people ask if I have lost weight so something is working.

Continuing to hit 11k-13k steps/day and am on a 33 day streak that may come to an end today as I am going to be on flights all day (SAN-PHL and PHL-BCN) but I’ll probably try to get them in during my 3 hour layover in Philly.

My initial target is 220 but the pace has slowed lately. I’m at the front end of a two-week business trip so hopefully I can maintain the structure of my diet. I have been pretty good on the trip so far with the exception of a shared dessert a couple of nights ago and the little box of gummy bears that the hotel gave as a welcome gift when I checked in.

Awesome work with the steps. I aim for 10-15k/daily as well with a no excuses mentality. Layovers at the airports are a great way to take advantage of all the extra time/space to "explore" every nook and cranny of the various terminals. I normally have a small carryon - duffle bag/garment bag that provides some extra weight for farmer carries i.e. not a roller guy. No reason to plop yourself in front of a gate and watch youtube videos for hours if you're serious about losing fat.

 

[Senor Schmutzig]

Last time I checked, a week or so ago, I was down 20 pounds since January, 246 to 225.

Over the past couple of weeks I have had multiple people ask if I have lost weight so something is working.

Continuing to hit 11k-13k steps/day and am on a 33 day streak that may come to an end today as I am going to be on flights all day (SAN-PHL and PHL-BCN) but I’ll probably try to get them in during my 3 hour layover in Philly.

My initial target is 220 but the pace has slowed lately. I’m at the front end of a two-week business trip so hopefully I can maintain the structure of my diet. I have been pretty good on the trip so far with the exception of a shared dessert a couple of nights ago and the little box of gummy bears that the hotel gave as a welcome gift when I checked in.

Awesome work with the steps. I aim for 10-15k/daily as well with a no excuses mentality. Layovers at the airports are a great way to take advantage of all the extra time/space to "explore" every nook and cranny of the various terminals. I normally have a small carryon - duffle bag/garment bag that provides some extra weight for farmer carries i.e. not a roller guy. No reason to plop yourself in front of a gate and watch youtube videos for hours if you're serious about losing fat.

Thanks for guilting me into it.

I’ll report back on my findings….

And I’ll be sitting in the brand new Chase Sapphire lounge in Philly, not at the gate with the peasants.

 

[Major]

Last time I checked, a week or so ago, I was down 20 pounds since January, 246 to 225.

Over the past couple of weeks I have had multiple people ask if I have lost weight so something is working.

Continuing to hit 11k-13k steps/day and am on a 33 day streak that may come to an end today as I am going to be on flights all day (SAN-PHL and PHL-BCN) but I’ll probably try to get them in during my 3 hour layover in Philly.

My initial target is 220 but the pace has slowed lately. I’m at the front end of a two-week business trip so hopefully I can maintain the structure of my diet. I have been pretty good on the trip so far with the exception of a shared dessert a couple of nights ago and the little box of gummy bears that the hotel gave as a welcome gift when I checked in.

Awesome work with the steps. I aim for 10-15k/daily as well with a no excuses mentality. Layovers at the airports are a great way to take advantage of all the extra time/space to "explore" every nook and cranny of the various terminals. I normally have a small carryon - duffle bag/garment bag that provides some extra weight for farmer carries i.e. not a roller guy. No reason to plop yourself in front of a gate and watch youtube videos for hours if you're serious about losing fat.

Thanks for guilting me into it.

I’ll report back on my findings….

And I’ll be sitting in the brand new Chase Sapphire lounge in Philly, not at the gate with the peasants.

That's definitely another hurdle but I also find these walks as a chance to humble myself and bless the commoners with my presence. Kinda feel like the pope sometimes.

 

[rockaction]

Totally fake Ozempic update: Back under 190 and looking good. I know the availability may crash one day and I’mma need this thread (I need it now for shaping —and to be in shape, frankly) but this feels good and my sugar is good. What a miraculous drug this is and I hope nothing external precludes its availability.

That’s the rub. Y’all are nervous about regimens and relapse; I worry about supply and demand. I wish you all well. No doubt. Remember that the ant always has the necessities and the grasshopper hopes for largesse.

 

[AAABatteries]

Trying to get to 170, which would be the lowest weight in many decades, but I'm stuck around 175. I'll get there though.

I know they're not entirely accurate and can vary depending on hydration level, but my "smart" scale (body impedance) says my body fat % is down 4 points from earlier this year and muscle % is up a couple of points. Getting closer to 170 too. Just might make it "soon"

172.6 this morning; 170 squarely in my sites by the end of the month.

I’m going in the opposite direction so slap it high!

 

[jamny]

As long as I hit 7k steps, I'm happy. But the goal usually is 10k

 

[Corporation]

Totally fake Ozempic update: Back under 190 and looking good. I know the availability may crash one day and I’mma need this thread (I need it now for shaping —and to be in shape, frankly) but this feels good and my sugar is good. What a miraculous drug this is and I hope nothing external precludes its availability.

That’s the rub. Y’all are nervous about regimens and relapse; I worry about supply and demand. I wish you all well. No doubt. Remember that the ant always has the necessities and the grasshopper hopes for largesse.

Nothing fake about it GB! Keep it focused!

 

[3C's]

Trying to get to 170, which would be the lowest weight in many decades, but I'm stuck around 175. I'll get there though.

I know they're not entirely accurate and can vary depending on hydration level, but my "smart" scale (body impedance) says my body fat % is down 4 points from earlier this year and muscle % is up a couple of points. Getting closer to 170 too. Just might make it "soon"

172.6 this morning; 170 squarely in my sites by the end of the month.

I’m going in the opposite direction so slap it high!

I know you'll be back though, sometimes we need a little break. I did make it below 170, but I'm guessing the "excessive" beer yesterday cured that. 6 hours of walking and dragging a cart around today should fix that.

 

[belljr]

Welp gained 8 pounds back.

Need to refocus. Walking more, pt on my back and shoulder going well

I suck

#startingnow

 

[Alex P Keaton]

Welp gained 8 pounds back.

Need to refocus. Walking more, pt on my back and shoulder going well

I suck

#startingnow

You can do this!

And so can I! Took a bunch of weeks off — and presto……up 6.5 lbs. On a short person’s frame. Ugh.

Starting tonight I’m back at it. Just settling in to do 2 workouts now. Work travel the next 3 weeks, which means I need to count calories and be smart. Follow the process that works for me.

 

[Terminalxylem]

Last time I checked, a week or so ago, I was down 20 pounds since January, 246 to 225.

Over the past couple of weeks I have had multiple people ask if I have lost weight so something is working.

Continuing to hit 11k-13k steps/day and am on a 33 day streak that may come to an end today as I am going to be on flights all day (SAN-PHL and PHL-BCN) but I’ll probably try to get them in during my 3 hour layover in Philly.

My initial target is 220 but the pace has slowed lately. I’m at the front end of a two-week business trip so hopefully I can maintain the structure of my diet. I have been pretty good on the trip so far with the exception of a shared dessert a couple of nights ago and the little box of gummy bears that the hotel gave as a welcome gift when I checked in.

Awesome work with the steps. I aim for 10-15k/daily as well with a no excuses mentality. Layovers at the airports are a great way to take advantage of all the extra time/space to "explore" every nook and cranny of the various terminals. I normally have a small carryon - duffle bag/garment bag that provides some extra weight for farmer carries i.e. not a roller guy. No reason to plop yourself in front of a gate and watch youtube videos for hours if you're serious about losing fat.

I was gonna post the same. It’s actually kinda fun to explore the less traveled places in airports. Also, there are usually plenty of stairs.

 

[Judge Smails]

Member/Guest Golf tourneys and Vegas weekends back to back are not good for the scale. Recovering now and back on it

 

[odin33]

Tripped another couple milestones today, I'm officially under 250 (started 358) and over 110 lost, coming in at 247 this morning. Down 5 lbs. from Monday's weigh in. While I have been more active I'm guessing I was a little dehydrated so we will see tomorrow.

Mounjaro you sexy little minx.

 

[FarFromHome]

Tripped another couple milestones today, I'm officially under 250 (started 358) and over 110 lost, coming in at 247 this morning. Down 5 lbs. from Monday's weigh in. While I have been more active I'm guessing I was a little dehydrated so we will see tomorrow.

Mounjaro you sexy little minx.

Damn. Well done man.

 

[odin33]

Tripped another couple milestones today, I'm officially under 250 (started 358) and over 110 lost, coming in at 247 this morning. Down 5 lbs. from Monday's weigh in. While I have been more active I'm guessing I was a little dehydrated so we will see tomorrow.

Mounjaro you sexy little minx.

Damn. Well done man.

Thanks. It's taken almost three years and lifestyle changes but without the GLP1 I would be sunk.

 

[Mister CIA]

176, three days in a row. Clean living is working. Gonna smash something unhealthy this weekend.

 

[Corporation]

Tripped another couple milestones today, I'm officially under 250 (started 358) and over 110 lost, coming in at 247 this morning. Down 5 lbs. from Monday's weigh in. While I have been more active I'm guessing I was a little dehydrated so we will see tomorrow.

Mounjaro you sexy little minx.

That is amazing!

 

[Alex P Keaton]

Tripped another couple milestones today, I'm officially under 250 (started 358) and over 110 lost, coming in at 247 this morning. Down 5 lbs. from Monday's weigh in. While I have been more active I'm guessing I was a little dehydrated so we will see tomorrow.

Mounjaro you sexy little minx.

Holy ****!!! Well done!!!!!

 

[The Longtime Lurker]

177.5 on today's weigh in. Down 1.5lbs, so that's encouraging. I expect this to fluctuate, but trending in the right direction. After averaging my daily calories I cut 150 to start and will keep that as long as the needle keeps moving and adjust as needed.

 

[3C's]

Body fat % at 21 (impedance), which isn't too bad for a "senior citizen". BMI still says I'm overweight of course. Yearly physical in a month and I'm going to work at getting in a little better shape but I'm thinking the doc will be pretty happy with where I'm at now.

 

[Mister CIA]

All right, y'all,

I'm shaping up, literally. Weight today is 173.2! I'm just coming off another 36 hour fast (5th in 7 weeks) and may level off around 175 as a true measurement, for now. Correspondingly, pain in base of thumb is way down too (my motivation for fasting in the first place), so all good. Full disclosure - a ramp up in walking activity (3 x 6 miles, over three consecutive days) is also a factor here too; when I walk, I deal with swelling in my fingers. Is this due to increase in blood flow, and does it promoting healing?? ... Not sure, but Google seems to suggest that the swelling is normal. Conclusion: lots of moving parts and I'm not sure how much credit to give my fasting routine towards pain management, but it assuredly has a place on my tool belt.

Next step: I'm going to ratchet everything up a notch. I'm seeing real gains in strength and a noticeable gain in mass too (easy to notice gains given where I began from). Birthday #60 is on the horizon this summer and I'm thinking MAYBE I can uncover a six-pack, although I do have this fear that if I lose another layer of fat, I'll discover there is no muscle to hold back my lump of internal organs. I might find out.

 

[The Longtime Lurker]

175.4 today so down another 2 from last week and 3.5 over the last two. Keeping the calorie cut to 150 and tracking about perfect. Since it's summer my cardio is way up, so that helps with added calorie loss. Another couple months and i should settle in right where i want to be. I won't lie, I'm kind of surprised at 47 it hasn't stalled, but no complaints. Good luck to all. Consistency is key.

 

[belljr]

Welp almost back to my start weight

I suck

Starting over

 

[FarFromHome]

1999 basic training 6 ft 1 and 205 lbs. I've worked and stayed that weight for decades. 3 months ago I started taking a probiotic and magnesium daily. I've been the same weight for 26 years and I cut 5 lbs. For those struggling to lose weight, I highly recommend giving that digestive system a boost. Be advised you will turn into a crapping machine. Its quite remarkable how much I'm crapping. Ha ha

 

[joker]

Still lurking and still down to 190 from 220. I hadn't been in the 190s for years and the 180s for decades, but hit as low as 188 in the last few months. I leveled out and was between 191-195, but I cut way back on drinking and it's starting to fall off again. 10k step minimum per day, but walking 45+ holes per week at my golf course and the dog park 3 times/week helps. Doc says I have to get back to weights so that's next

 

[belljr]

Walked for 1:15 almost 4 miles.....

2025 still time

 

[The Longtime Lurker]

2 steps forward 1 step back. 177 today, so up around 1.5lbs from last week. I'll blame a camping trip over memorial day weekend for that. Still down around 2lbs overall so merely a bump in the road. Gonna have to watch the snacking after dinner to stop the yoyo though.

 

[Terminalxylem]

1999 basic training 6 ft 1 and 205 lbs. I've worked and stayed that weight for decades. 3 months ago I started taking a probiotic and magnesium daily. I've been the same weight for 26 years and I cut 5 lbs. For those struggling to lose weight, I highly recommend giving that digestive system a boost. Be advised you will turn into a crapping machine. Its quite remarkable how much I'm crapping. Ha ha

Yeah, a healthy microbiome is all the rage. There is a specific bacteria, Akkermansia mucuniphilia, that’s being studied for managing weight and diabetes. It stimulates the same hormone as Ozempic.

The problem is, probiotic bacteria/fungi need to be able to get to the parts of the intestines where they function, avoiding digestion in the process. This requires high quantities be delivered past stomach acid/digestive enzymes/etc.

But probiotics aren’t really regulated, or rigorously tested for efficacy. Purity isn’t even assured. There are a couple companies that have higher standards, with actual scientific studies to support their claims. Culturelle is one, IIRC, and Pendulum is the company studying Akkermansia mucuniphilia.

 

[FarFromHome]

1999 basic training 6 ft 1 and 205 lbs. I've worked and stayed that weight for decades. 3 months ago I started taking a probiotic and magnesium daily. I've been the same weight for 26 years and I cut 5 lbs. For those struggling to lose weight, I highly recommend giving that digestive system a boost. Be advised you will turn into a crapping machine. Its quite remarkable how much I'm crapping. Ha ha

Yeah, a healthy microbiome is all the rage. There is a specific bacteria, Akkermansia mucuniphilia, that’s being studied for managing weight and diabetes. It stimulates the same hormone as Ozempic.

The problem is, probiotic bacteria/fungi need to be able to get to the parts of the intestines where they function, avoiding digestion in the process. This requires high quantities be delivered past stomach acid/digestive enzymes/etc.

But probiotics aren’t really regulated, or rigorously tested for efficacy. Purity isn’t even assured. There are a couple companies that have higher standards, with actual scientific studies to support their claims. Culturelle is one, IIRC, and Pendulum is the company studying Akkermansia mucuniphilia.

Good info. Ive just hit the age where what I eat really has an effect on my day. When your young you can digest anything. As you get older you literally stay away from things. I did internet warrior research on some things and just made some choices. Bottom line, for me, my digestion appears to be in high gear right now. Ha ha

 

[The Longtime Lurker]

1999 basic training 6 ft 1 and 205 lbs. I've worked and stayed that weight for decades. 3 months ago I started taking a probiotic and magnesium daily. I've been the same weight for 26 years and I cut 5 lbs. For those struggling to lose weight, I highly recommend giving that digestive system a boost. Be advised you will turn into a crapping machine. Its quite remarkable how much I'm crapping. Ha ha

Yeah, a healthy microbiome is all the rage. There is a specific bacteria, Akkermansia mucuniphilia, that’s being studied for managing weight and diabetes. It stimulates the same hormone as Ozempic.

The problem is, probiotic bacteria/fungi need to be able to get to the parts of the intestines where they function, avoiding digestion in the process. This requires high quantities be delivered past stomach acid/digestive enzymes/etc.

But probiotics aren’t really regulated, or rigorously tested for efficacy. Purity isn’t even assured. There are a couple companies that have higher standards, with actual scientific studies to support their claims. Culturelle is one, IIRC, and Pendulum is the company studying Akkermansia mucuniphilia.

Good info. Ive just hit the age where what I eat really has an effect on my day. When your young you can digest anything. As you get older you literally stay away from things. I did internet warrior research on some things and just made some choices. Bottom line, for me, my digestion appears to be in high gear right now. Ha ha

Probiotics help my digestion aswell. I got serious about it maybe 2 years ago. I started with "seed" brand and has success, but moved to a diet high in probiotics and found that just as successful if not more. Kraut, kefir, kimchi, yogurt, kombucha, ect. To go with that i make sure to feed the bacteria with resistant starches and prebiotic fiber. Get those short chain fatty acids.

My breakfast is pretty static and unchanging for years, oatmeal with blueberries, cranberries, pomegranate, tart cherry, pineapple, and mango, a little collagen powder. I'll have either kimchi, kefir, yogurt with that which i didn't do before. Seems to aid in keeping things moving better than fiber alone for me, weight stays within range, but most importantly i feel really good.

 

[The Longtime Lurker]

Akkermansia mucuniphilia

Seems I've read this one has some bioavailability issues in supplement form? More than other probiotics? Is a high polyphenol diet (blueberries, cranberries, dark chocolate, apples, ect) enough to get adequate levels naturally? I would think so, but perhaps not.

 

[Terminalxylem]

Akkermansia mucuniphilia

Seems I've read this one has some bioavailability issues in supplement form? More than other probiotics? Is a high polyphenol diet (blueberries, cranberries, dark chocolate, apples, ect) enough to get adequate levels naturally? I would think so, but perhaps not.

I don’t think it’s that simple. There’s a complex interplay between your diet, meds, genetics, and the microbiome.

You’re right, A muciniphilia is tough to deliver as a supplement though.

 

[Dinsy Ejotuz]

Nearing the 1-year anniversary from kickoff, and I'm down 58 pounds. I could stop in another 10 or so, but figure I'll just plow thru and get down 5-10 more after that to a more or less min healthy weight and call it a day.

Nothing fancy... text myself any calories as I eat -- max 2000. Count steps -- min 6000 (but more like 8k). Weigh myself daily and average the past week for the official number. Track it all religiously.

Started biking again just recently too, but that's more about the cardio and my resting heart rate has dropped from 56/57 when I first started paying attention thirty pounds ago (which seemed really lucky given how out of shape I'd been when I started) to 52/53 now.

Also, pauses really work. I stalled out in April and jacked my cals up to maintenance levels (+500-600/day) and feasted for three weeks. Dropped back down to 2000/day after, with zero weight gain during the time off, and have lost almost five in the last few weeks again. If I were starting over I'd just plan for 12 weeks on, 3 weeks off (eating to current maintenance) from the start. Easier mentally to have a short-term target (84 days is so much more doable than 'indefinite'), and mix some normal eating in. I'd also have felt more in control of what was happening. Seeing the scale stick at a weight for 3+ weeks when you're doing everything right kind of sucks. So much of this is mental -- and it's so much easier to stay focused and motivated if you're seeing good results. A pause is also great in terms of seeing the 'maintenance' success -- because once you're done, you want to know you can stay there. Would highly recommend that for anyone that's giving it a long-term go.

Good luck fellow travelers -- get your math right and find something that motivates you!

 

[Terminalxylem]

Nearing the 1-year anniversary from kickoff, and I'm down 58 pounds. I could stop in another 10 or so, but figure I'll just plow thru and get down 5-10 more after that to a more or less min healthy weight and call it a day.

Nothing fancy... text myself any calories as I eat -- max 2000. Count steps -- min 6000 (but more like 8k). Weigh myself daily and average the past week for the official number. Track it all religiously.

Started biking again just recently too, but that's more about the cardio and my resting heart rate has dropped from 56/57 when I first started paying attention thirty pounds ago (which seemed really lucky given how out of shape I'd been when I started) to 52/53 now.

Also, pauses really work. I stalled out in April and jacked my cals up to maintenance levels (+500-600/day) and feasted for three weeks. Dropped back down to 2000/day after, with zero weight gain during the time off, and have lost almost five in the last few weeks again. If I were starting over I'd just plan for 12 weeks on, 3 weeks off (eating to current maintenance) from the start. Easier mentally to have a short-term target (84 days is so much more doable than 'indefinite'), and mix some normal eating in. I'd also have felt more in control of what was happening. Seeing the scale stick at a weight for 3+ weeks when you're doing everything right kind of sucks. So much of this is mental -- and it's so much easier to stay focused and motivated if you're seeing good results. A pause is also great in terms of seeing the 'maintenance' success -- because once you're done, you want to know you can stay there. Would highly recommend that for anyone that's giving it a long-term go.

Good luck fellow travelers -- get your math right and find something that motivates you!

How did you determine the bolded?

Seems like most people in these threads err 20-30 pounds too heavy, but chalk up their excess bulk to preternatural sinew.

Not trying to diminish your, or anyone’s progress, as just about any elective weight loss is healthful. I’m curious how people are setting their goals, and even “ideal” weight.

FTR, I’ve picked my goal based on the lowish side of the BMI spectrum, less than 22-23, as I know all cause mortality is optimal around there.

ETA Also, I think it’s easier to adapt to a healthy diet as “normal” eating, rather than cycling, but whatever works is better than any one-size-fits-all approach to weight loss.

 

[belljr]

13000 steps today.

50 to go!!!

 

[Dinsy Ejotuz]

Good luck fellow travelers -- get your math right and find something that motivates you!

How did you determine the bolded?

Seems like most people in these threads err 20-30 pounds too heavy, but chalk up their excess bulk to preternatural sinew.

Yeah, this was a real issue for me since I haven't been under a BMI of 25 since I was maybe a junior in H.S. -- even when super fit in my 20s.

So I'm targeting 13-14% body fat. I'm around 20% today.

I was as low as 183 once upon a time (BMI 24.5) and that just felt too low, off, which makes sense since I'm guessing 187-188 for a 13-14% end point now. But I'll get the BF% DEXA measured as I get closer to the end, and let that drive the last few pounds.

Once I'm back under 200 it's all gravy though. No one would be able to tell I'm carrying an extra 10 and with all the walking and now biking I'm fairly fit already. So <200 is my biggest goal and an easy one to use as a line-in-the-sand maintenance benchmark afterward.

 

[odin33]

Another 5 off to come in at 242 this morning. On a bit of a heater these past 10 days or so. Got a bit of a stomach bug so this may be temporary, but I should keep most of it. Actually wearing a new 38-40" belt.

A little over 6lbs away from losing 1/3 of my original weight. This and having pants, regardless of brand that start with a 3 instead of a 4 is the next goal.

 

[Terminalxylem]

Good luck fellow travelers -- get your math right and find something that motivates you!

How did you determine the bolded?

Seems like most people in these threads err 20-30 pounds too heavy, but chalk up their excess bulk to preternatural sinew.

Yeah, this was a real issue for me since I haven't been under a BMI of 25 since I was maybe a junior in H.S. -- even when super fit in my 20s.

So I'm targeting 13-14% body fat. I'm around 20% today.

I was as low as 183 once upon a time (BMI 24.5) and that just felt too low, off, which makes sense since I'm guessing 187-188 for a 13-14% end point now. But I'll get the BF% DEXA measured as I get closer to the end, and let that drive the last few pounds.

Once I'm back under 200 it's all gravy though. No one would be able to tell I'm carrying an extra 10 and with all the walking and now biking I'm fairly fit already. So <200 is my biggest goal and an easy one to use as a line-in-the-sand maintenance benchmark afterward.

What about it felt “too low”? Energy level? Or did you just not like what you saw in the mirror?

Personally, I’ve always felt most energetic when I weigh less, though there was a point at the end of the 75 Hard challenge where my eyes (and wife) told me I was too skinny.

Funny thing is, my BMI was around 21 at the time. My wife’s is 18 something, though she’s Asian. So I wasn’t too light at all.

You often hear people talk about being a healthy weight when they were young, usually in the context of the impossibility of ever getting there again. Assuming you had reached adult height as a Junior, why shouldn’t that weight be an achievable goal?

 

[Dinsy Ejotuz]

I was 15/16 as a junior and filled out a fair amount between then and 18/19.

And I was very fit in my 20s. Just crazy active and lean, with a lot of lower body muscle. Given that my body fat at 183 would be like 11-12% today, I'll guess it was maybe 8-10% then. I looked fine, but it felt... maybe strained or something like that. 188-190 just felt more natural.

On your 2nd Q... my understanding is that ideal weight rises some as you age because it's recommended you carry more body fat? My 20s was a long time ago, and 13% seems to be the lowest recommended total for my age group today so that's what I'm going for.

FWIW, I'd be damn lean if I got down to 13%. I'm already getting the idea you're talking about here from others when they hear I want to do another 15-20 -- like I've lost my mind and am going to do damage if I keep going or something. But I want to get down to a ~minimum and stay close to that. As far as I can tell, from a health perspective there'd be close to zero difference between 198 and 188 as long as I keep up the activity level I'm at (and none at all between 188 and 182, even if I can push that far BF% wise).

 

[Terminalxylem]

I was 15/16 as a junior and filled out a fair amount between then and 18/19.

And I was very fit in my 20s. Just crazy active and lean, with a lot of lower body muscle. Given that my body fat at 183 would be like 11-12% today, I'll guess it was maybe 8-10% then. I looked fine, but it felt... maybe strained or something like that. 188-190 just felt more natural.

On your 2nd Q... my understanding is that ideal weight rises some as you age because it's recommended you carry more body fat? My 20s was a long time ago, and 13% seems to be the lowest recommended total for my age group today so that's what I'm going for.

FWIW, I'd be damn lean if I got down to 13%. I'm already getting the idea you're talking about here from others when they hear I want to do another 15-20 -- like I've lost my mind and am going to do damage if I keep going or something. But I want to get down to a ~minimum and stay close to that. As far as I can tell, from a health perspective there'd be close to zero difference between 198 and 188 as long as I keep up the activity level I'm at (and none at all between 188 and 182, even if I can push that far BF% wise).

I guess one question is, what was the “filling”? You imply it was mostly muscle, which weighs quite a bit more than fat. We all lose muscle naturally with age, so I’ve come around to the idea we should shoot for lower target weights as we get older.

And fat definitely becomes more plentiful as we age. But I’ve not seen anything to support the idea more adipose tissue is desirable. I need to read on this topic, but I see no good reason why healthy body composition goals shouldn’t be relatively stable throughout adult life. As long as one has enough muscle to function/avoid frailty + adequate fat for insulation/energy reserves, what would be the physiologic basis for needing more fat with time?

FTR, I think 13% is a good goal for body fat, but wouldn’t consider “damn lean” to enter the equation until single digit BF %. Even then, I don’t think there are adverse health effects of being too low, until one drops to roughly 5%, or less.

ETA Body composition is tough to study in the elderly, because there's a problem with reverse causation, ie. being sick causes people to lose weight, as do bad habits like smoking. I'm talking about optimal body composition in otherwise healthy individuals. For that group, I can't think of a good reason why our body fat goals should shift from young adulthood into middle and old age, even though that's what tends to happen naturally.

ETA2 Caloric restriction is the most studied and effective tool for promoting longevity. Almost all the data is in animals, as it's tough to study in humans. But healthy people who chronically calorie restrict (voluntarily) tend to have sub-20 BMI, and low body fat percentages.

 

[Long Ball Larry]

Lost about 25 pounds in the past 7 months. Randomly, my psychiatrist asked to weigh me at a check-in in october and I was 221 and just kind of woke me up to getting back on top of this after a few years of…drifting. Congrats to everyone in here for what they are doing.

Question: has anyone tried happy mammoth or other prebiotic protein or anything else that is supposed help cleanse the gut and reduce the distended stomach? Seems like kind of a scam though I also wonder how much it could really hurt to try. I don’t really have digestive issues, but could use some reduction in the stomach…

 

[FarFromHome]

Lost about 25 pounds in the past 7 months. Randomly, my psychiatrist asked to weigh me at a check-in in october and I was 221 and just kind of woke me up to getting back on top of this after a few years of…drifting. Congrats to everyone in here for what they are doing.

Question: has anyone tried happy mammoth or other prebiotic protein or anything else that is supposed help cleanse the gut and reduce the distended stomach? Seems like kind of a scam though I also wonder how much it could really hurt to try. I don’t really have digestive issues, but could use some reduction in the stomach…

I mentioned it above how happy I've been with my morning probiotics pills and nightly magnesium pill. I started both 3 months ago or so and I've cut 5 lbs. I was already at my target weight and didn't want to lose any but those two things out my digestion into overdrive.

 

[FarFromHome]

What supplements are people taking for increasing muscle size and strength? I'm currently taking 5 mg creatine monohydrate gummies daily and just started daily morning whey protein shake.

 

[Mister CIA]

I don't take a lot of supplements, but I take copius amounts of the few that I do, namely whey protein (upwards 100 g/day), probably about 20 mg/day creatine, and way too much caffeine, which is also included the pre-workout mix I grabbed at Costco.

My increase in creatine consumption tracks with the latest news from longevity healthosphere that creatine might offer benefits to sleep deprived people such as myself. There are a lot of moving parts here but it all seems to be working. I'm pushing 60 and can literally see the gains (it pays to do leg day twice a week). No idea how long my window will be open for gaining mass as I age, but man I'm hustling.

 

[The Longtime Lurker]

What supplements are people taking for increasing muscle size and strength? I'm currently taking 5 mg creatine monohydrate gummies daily and just started daily morning whey protein shake.

Creatine 10g daily. Upped the dose from 5g after some research i saw into cognitive benefits in that range. Feels like the higher dose has helped with sleep and haven't noticed any downside. Other than that collagen powder, sometimes whey, vit d, and fish oil.

 

[The Longtime Lurker]

Back to 175 after a little hiccup last week. This is my last 5lbs I'm looking to lose, so they'll be the hardest, but slow and steady i seem to be heading in that direction.

 

[FarFromHome]

Back to 175 after a little hiccup last week. This is my last 5lbs I'm looking to lose, so they'll be the hardest, but slow and steady i seem to be heading in that direction.

You can see the finish line!!!

 

[Terminalxylem]

What supplements are people taking for increasing muscle size and strength? I'm currently taking 5 mg creatine monohydrate gummies daily and just started daily morning whey protein shake.

Don't take any, at the moment, but protein supplementation up to 1.6 g/kg body weight and creatine (I think 5 mg) are the most evidence-based.

Given my healing hamstring, I am gonna start taking a plant-based protein (pea/fava bean/brown rice) supplement, while I recover.

 

[Major]

What supplements are people taking for increasing muscle size and strength? I'm currently taking 5 mg creatine monohydrate gummies daily and just started daily morning whey protein shake.

Don't take any, at the moment, but protein supplementation up to 1.6 g/kg body weight and creatine (I think 5 mg) are the most evidence-based.

Given my healing hamstring, I am gonna start taking a plant-based protein (pea/fava bean/brown rice) supplement, while I recover.

Welcome to the darkside my friend

 

[Major]

What supplements are people taking for increasing muscle size and strength? I'm currently taking 5 mg creatine monohydrate gummies daily and just started daily morning whey protein shake.

I cycle on and off creatine. Normally 90 days on, 30 days off. Constants are isolate whey protein, quality multivitamins (Animal Pak or Orange Triad are the only viable options imo), Glutamine and a few healthy food supplements like Wheat Grass, Mushroom Powder, Nordic Naturals fish oil. I also take a pre workout to give me a boost for heavy weight days.