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  1. #1
    weigh, not measure mtnmama's Avatar
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    Smile mtnmama doin it again - 40 weeks 6/11/21 thru 4/1/22

    starting (this time, ugh) 236 & 41.7%
    goal 170 & 21% (down ~160 & 22% and then put on muscle)

    will be hydro testing bf% every 6 weeks til i get there

    starting with diet (already down ~15 pounds)
    more movement (had gotten mostly sedentary - been working outside on ranch more last few weeks)
    more cardio until heart rate is more normalized (live at altitude - need to make sure no heart attacks)
    some knees over toes work (to avoid injury - have history)
    lifting (this is my favorite - should start around Jun20)

    BFT Jun 11 - 236 - 41.7%
    Jun18
    Jun25
    Jul2
    Jul9
    Jul16
    BFT Jul 24
    Jul30
    Aug6
    Aug13
    Aug20
    Aug27
    BFT Sept 3
    Sep10
    Sep17
    Sep24
    Oct1
    Oct8
    BFT Oct 15
    Oct22
    Oct29
    Nov5
    Nov12
    Nov19
    BFT Nov 27
    Dec3
    Dec10
    Dec17
    Dec24
    Dec31
    BFT Jan 7
    Jan14
    Jan21
    Jan28
    Feb4
    Feb11
    BFT Feb 18
    Feb25
    Mar4
    Mar11
    Mar18
    Mar25
    BFT Apr 1
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  2. #2
    weigh, not measure mtnmama's Avatar
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    Talking update time....

    diet - mostly on point - but prolly dropped cals a little low at first - and ended up still binging at night. i am getting that part under control now - tho last night i did eat unplanned dessert with the fam UGH - so because i am not doing much activity yet - i am at ~1500cal : 150gP(600cal) : 67gF(600cal) : 75gC (300cal). i started with lower carbs (i am carb sensitive - but if i drop too low cramp really badly) - but i was craving WAY too much...so re-calibrated to here. once i am doing more cardio and lifting and getting hungrier - i will up the calories a few hundred - but only if my cut goes too fast - my water is on target now! fook that was hard to get used to again

    movement/cardio until heart rate is more normalized - will start some higher watt steady state cardio this week - have been walking and finally my heart rate is not bouncing all over the place. i am a former competitive rower - i will be erging, indoor biking, and with any luck, running!

    KOT work - ok - finished first full week of the ATG app coaching - and its pretty awesome - i am amazed how much flexibility i have lost - but this program is pretty on target and backed by all kinds of science and anecdotal evidence

    lifting - had planned to start lifting today - but going to do one more week of just adjustment period. i have tried going all in on all parts at the same time in the past - and i just quit super fast because its too much adjustment FOR ME in a day. i cant wait tho....i looooove lifting. i am injury prone - lots of old injuries and some chronic s41t to deal with - so i will start lifting slow and do lots of form checking and not try and increase weight every session - still trying to decide which program to run - prolly use one ive done before - just to make easing in simpler and less time consuming. i am SUPER remote - and lift at home with rack, bars, plates, bells, bands

    https://igoodies.000webhostapp.com/?viagra=showt...hp?t=180282133 <---- if you are interested - this is the cut i will be hangin with for the next 12 weeks

    Jun 20 - 234.1 (scheduled for Jun 18)
    Jun 11 – 236.4 - 41.7% BFT
    goal 170 & 21% (down ~160 & 22% and then put on muscle)
    Last edited by mtnmama; 06-25-2021 at 12:13 PM.
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  3. #3
    weigh, not measure mtnmama's Avatar
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    Wink quick update

    diet - ~1500cal:150gP:67gF:75gC is working - ive been under a few times and over - but tracking going well and the balance is happening - and im losing. still hitting water goals daily. i started taking gorilla mind's a2AM this week - stim appetite suppressant - and fook it works to take my mind off of food

    medical - figured i should include this section in case anyone reading can relate - i am a chronic migraine lady - also have occipital and trigeminal neuralgia. have a surgically rebuilt ankle. ive had weird health s41t - spontaneously ripped right carotid and left and right vertebral arteries a few years back. i deal with various types of chronic pain daily - but fook all that - i still need to be in better shape. i have no excuses. I have super fooked test and will be getting back on trt - maybe hrt - waiting to see what doc says

    movement/cardio until heart rate is more normalized - no update here yet

    KOT work - finally got most of the equipment i ordered - still missing a few things - had a rough week with the kids and animals - will get consistent this week

    lifting - havent started yet - wont until i get a bit most flexibility back - injury prone - but maybe another week?

    Jun 25 - 230.9
    Jun 20 - 234.1 (late from Jun 18)
    Jun 11 – 236.4 - 41.7% BFT
    goal 170 & 21% (down ~160 & 22% and then put on muscle)

    https://igoodies.000webhostapp.com/?viagra=showt...hp?t=180282133 <---- if you are interested - this is the cut i will be hangin with for the next 12 weeks
    Last edited by mtnmama; 06-25-2021 at 12:14 PM.
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  4. #4
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    Cool so - on the technical side of things...

    ultimate goal is slow (maintainable) cutting to ~160 then putting on muscle back up to ~170. was at 41.7%bf on 6/10 and hoping to end up around 20-21%. willing to change goals based on progress. this goal based on current actual lean mass and previous conditioning while lifting/rowing in college at peak condition (not trying to get there as a 43yo - just using it as a reference).

    my current next goal is under 200 early fall - might not make that by end of Summer 21 bb.com challenge (link in sig) - just cutting and adjusting and learning to be consistent.

    i am a numbers and calculations person - so here are my details on my plan:

    i am still in early days - and still super heavy.

    i do my calculations based on more 'easy' progress now getting harder/slower as i go. i am shooting for the following - with the increments changing to slower and more muscle wasting every six weeks. i start with 1.5% lbs lost/week and 95% from fat. so i drop 0.20% lbs lost and 5% less from fat each increment. i also make the seventh week only a 0.5% lbs lost and only 50% from fat - EVERY SINGLE 7TH WEEK.

    i know plateaus exist and expect them. i plan on the weight loss portion taking 40-45 weeks. Not sure how to gauge my muscle increase - nor do i have any idea how my recomp is going to go in terms of actual BF% - so wont even attempt to spreadsheet that s41t until this part is done.

    1.5% lbs lost/week - with 95% from fat
    7th week
    1.3% lbs lost/week - with 90% from fat
    7th week
    1.1% lbs lost/week - with 85% from fat
    7th week
    0.9% lbs lost/week - with 80% from fat
    7th week
    0.7% lbs lost/week - with 75% from fat
    7th week
    0.5% lbs lost/week - with 70% from fat
    -this last increment will continue until cut goal met

    i know this seems really technical - but its based on what science and anecdotal info is out there. if i dont have real numbers to hit and cross off and check with BF testing - i quit when it seems slow/plateau'd instead of adjusting. my real long term goal is to learn to pivot and adjust so that i KEEP my fooking goals
    current: 220.1 lbs (7/30/21) | bf 38.9% (7/24/21) | goal: ~170 lbs & ~21%bf (Late Spring/Summer '22)

    summer cut challenge --> https://igoodies.000webhostapp.com/?viagra=showthread.php?t=180282133
    cut log --> https://igoodies.000webhostapp.com/?viagra=showthread.php?t=180277023
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  5. #5
    weigh, not measure mtnmama's Avatar
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    ok - i had some hectic times at home - so updating was relegated to the cut challenge ONLY - ill try and get back on it in here as well.

    i am doing really well on hydration (100oz/day) and caloric intake (~1500 cals/day 150p/75c/67f). i haven't quite been making the protein numbers - but not filling those in with other macros - just running short...since i'm not lifting or doing cardio like mad yet - prolly fine. still doing the ranch work and moving around - just not specific lifting or cardio.

    going to go ahead and modify my goals now - so that i don't get too hung up on not meeting previous goals.

    down 9.6 since cut challenge started 6/25, 15.7 since last bf test six weeks ago 6/11, and down 26.7 total since i started eating less sugar and cut out sodas.

    past six weeks i have lost an average of 1.14% - rather than the 1.5% i was hoping for. seems tiny - but if i don't adjust expectations now - it WILL overwhelm me.

    i get body fat testing done again in the am (9 hours from now - i get super excited) - so really eager to see if i stuck to the 95% from fat goals. if not - i'll start with a caloric/macro change first. i've been pushing out the start of my lifting/cardio until i hit a plateau.

    for now - new numbers will be this going forward:

    1.15% lbs lost/week - with 95% from fat (done)
    7th week
    1.05% lbs lost/week - with 90% from fat
    7th week
    0.95% lbs lost/week - with 85% from fat
    7th week
    0.85% lbs lost/week - with 80% from fat
    7th week
    0.75% lbs lost/week - with 75% from fat
    7th week
    0.65% lbs lost/week - with 70% from fat
    -this last increment will continue until cut goal met

    so i will update tomorrow (if needed) after body fat testing and a dose of power lifter friend talk from my tester/friend
    current: 220.1 lbs (7/30/21) | bf 38.9% (7/24/21) | goal: ~170 lbs & ~21%bf (Late Spring/Summer '22)

    summer cut challenge --> https://igoodies.000webhostapp.com/?viagra=showthread.php?t=180282133
    cut log --> https://igoodies.000webhostapp.com/?viagra=showthread.php?t=180277023
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  6. #6
    weigh, not measure mtnmama's Avatar
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    ok - so lost 2.8%bf in 6 weeks. lost about 6.65% total body weight in 6 weeks. that all calculates out to i lost around 80% of weight from fat. not as high as i hoped - but gives me a data point. next 6 weeks may be a little less from lean mass since the glycogen is definitely part of the change from 1st to 2nd test. either way - switching it up to assuming 80% weight lost from fat for rest of cut unless i see something different. i will be focusing harder on getting my daily protein goals met. i am going to assume a drop of 0.1% less weight lost every 6 weeks - and still planning each 6th week will only see a 0.5% weight loss.

    for now - new numbers will be this going forward:

    1.15% lbs lost/week - with 80% from fat (done)
    6th week
    1.05% lbs lost/week - with 80% from fat (doing)
    6th week
    0.95% lbs lost/week - with 80% from fat
    6th week
    0.85% lbs lost/week - with 80% from fat
    6th week
    0.75% lbs lost/week - with 80% from fat
    6th week
    0.65% lbs lost/week - with 80% from fat
    6th week
    0.55% lbs lost/week - with 80% from fat
    6th week
    0.5% lbs lost/week - with 80% from fat
    -this last increment will continue until cut goal met

    realized i prolly won’t hit my bf goals until this time next year - rather than April...oh well. and realistically - my true goal will take another year or so to put on another ~10lbs of lean mass if i lose 15 pounds of lbm thru the fat loss phase. going to try and shore that up tho - i believe the human body can do more like 90-95% loss from fat.

    if i can shore up my eating and only lose 5% of weekly weight loss total from lbm - i should still be on track for April - and only need to put back on ~3 pounds for my goal of ~170 ~21%bf....
    Last edited by mtnmama; 07-29-2021 at 07:43 PM.
    current: 220.1 lbs (7/30/21) | bf 38.9% (7/24/21) | goal: ~170 lbs & ~21%bf (Late Spring/Summer '22)

    summer cut challenge --> https://igoodies.000webhostapp.com/?viagra=showthread.php?t=180282133
    cut log --> https://igoodies.000webhostapp.com/?viagra=showthread.php?t=180277023
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