Friday weigh in thread (suns out guns out challenge 8/30/24)

#3,803
#3,803
3/17/21 : 457
4/29/21 : 450
5/13/21 : 444
5/21/21 : 441
5/28/21: 436.4 @ 45.6% bf
6/4/21: mulligan
6/10/21: 430.6 @ 45.4%
6/18/21: 426.0
6/25/21: 424.0 @ 45.0%
7/2/21: 426.4
7/9/21: 425
7/16/21: 418.4 !!!!!!!!!!
Busted through that plateau this week. Down 7 more pounds for a total of 39# lost. The main change I made was to try and push myself to try and Jog what I can but with taking more rest days to rest my knees, and to extend the time/ distance I walk at work. On those days I've managed to increase from an average of 6-7k steps a day to 11-13k a day. I'm 3 weeks from my next bp/bs check at my dr. I'm hoping to get as close to 407 (-50#) as I can by then. I know it's not likely. It's a little too much weight too quickly to be healthy (4# a week instead of the recommended 2#), but I want to get close.
 
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#3,809
#3,809
chatsworth_vol said:
3/17/21 : 457
4/29/21 : 450
5/13/21 : 444
5/21/21 : 441
5/28/21: 436.4 @ 45.6% bf
6/4/21: mulligan
6/10/21: 430.6 @ 45.4%
6/18/21: 426.0
6/25/21: 424.0 @ 45.0%
7/2/21: 426.4
7/9/21: 425
7/16/21: 418.4 !!!!!!!!!!
Busted through that plateau this week. Down 7 more pounds for a total of 39# lost. The main change I made was to try and push myself to try and Jog what I can but with taking more rest days to rest my knees, and to extend the time/ distance I walk at work. On those days I've managed to increase from an average of 6-7k steps a day to 11-13k a day. I'm 3 weeks from my next bp/bs check at my dr. I'm hoping to get as close to 407 (-50#) as I can by then. I know it's not likely. It's a little too much weight too quickly to be healthy (4# a week instead of the recommended 2#), but I want to get close.
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You should be able to lose 4 pounds a week without any health risks IMO. See what the recommended max pct you can lose safely per week in comparison to your total weight. The max 2 lbs per week is just a generic average for everyone wanting to lose weight.
I bet 4 lbs for you is easily in the safe range. I know that losing 4 pounds a week for me is safe (209# current) as long as my calorie intake does not fall below 1200 calories per day( 1000 calories for women).

In regards to knee stress , do you have the opportunity for lap swimming and/or recumbent bike exercises? They may be better alternatives than walking or at least supplement exercises you can fall back on if you need to rest your knees.
 
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#3,824
#3,824
2/14 257.1
3/14 237.8
4/11 234.9
5/16 220.8
6/20 211.6
7/16 208.9
7/23 208.1

49 lbs lost in 159 days (2.15 avg weekly). I’m averaging about 2000-2200 calorie intake during that time. No fad diet needed. All you have to do is eat reasonably with several days of exercise each week.
 
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