7-Day Radical Fat Bastard transparency check-in

I bought a new set of scales to keep up with everything:



The Withings Body+ it syncs with my phone and via Google I can also put it together with my Fitbit etc.
At the moment I am weighing myself twice a day, mostly out of curiosity and probably the novelty factor of the scales.

So yeah... 7 Days, have stuck to my eating plan pretty well.
Last Friday I was out all day and didn't eat or have access to normal food, so I had one Burger in the evening, no sides or anything and that is all I ate for the day.

I have to do the proper math, but my eating plan is something like this:

Wake-up - (Still doing that, suck on a big one haters!)
Espresso first thing
2-3 further Espresso's during the morning
1pm One meal of vegetables, roasted in the oven, no salt or oil and one potato with skin (no butter etc)
1-2 Espresso's during the afternoon
6:30pm Meal same as lunch time, thanks to the ever lovely and supportive Mrs iNCY who did the food prep this week.
After dinner a cup of green tea in the evening

I have to weigh everything, but I think it is max about 700 calories per day.
My eating windows is about 6hrs with an 18hr fast in the middle.
I wouldn't say it has been that hard, I have tried Atkins in the past and I have to say that an essentially vegan diet is much easier than a zero carb diet.

Starting weight : 250lb 113.5kg
Today's weight : 238.4lb 108.6kg

Loss to date: 11.6lb 4.8kg
Not bad for a week, but I know I won't continue at this pace as when you start to eat well you get a couple of bonus kg which is essentially the surplus of crap food in your system.

I also am going away with the family for 3 days this week and will not be following my eating plan while away, just normal eating with a bit of restraint.
The goal for next week's weigh in is to not gain weight due to this.

Dinner courtesy of Mrs iNCY, for those wondering she is nothing like me.

How are the hunger pangs going? Any head or bodyaches to report iNCY?

Apr 19, 2023 11:56:00 GMT Big Pete said:

How are the hunger pangs going? Any head or bodyaches to report iNCY?

Not particularly, which is interesting.
I have done no carb and this is definitely easier.
My heart rate is right down as well.

The negative is my physical strength is suffering, I notice even picking up my daughters.

Apr 18, 2023 23:07:14 GMT iNCY said:

Dinner courtesy of Mrs iNCY, for those wondering she is nothing like me.

That looks pretty good to me. I mean having it every meal would be a downer, but some of my favorite foods are in that bowl.

I'm not a veggie person so a veggie diet is not sustainable to me. I do eat a lot of salad/spinach, but otherwise there are very few veggies I care for.  Intermittent fasting no worky for me either. 

I started Ozempic three weeks ago. Technically, it's a drug used to treat diabetes, but since I'm 'obese' and on the cusp of becoming diabetic my Dr' suggested it for me. It is not an instant weight loss drug. What is does is make you feel full faster so there have been meals lately I've eaten that I could not finish where before I had no issue. I am also seeing an eating disorder therapist because I am struggling to make the better food/life choices I need to make in order to lose weight. I eat when I'm not hungry and snacking (especially late night snacking) is the worst for me. Also, when things are stressful at work (which is often), I make REALLY poor food choices: aka I'm a stress eater and salad just doesn't cut it.

Apr 19, 2023 15:22:23 GMT iron maiden said:

I'm not a veggie person so a veggie diet is not sustainable to me. I do eat a lot of salad/spinach, but otherwise there are very few veggies I care for.  Intermittent fasting no worky for me either. 

I started Ozempic three weeks ago. Technically, it's a drug used to treat diabetes, but since I'm 'obese' and on the cusp of becoming diabetic my Dr' suggested it for me. It is not an instant weight loss drug. What is does is make you feel full faster so there have been meals lately I've eaten that I could not finish where before I had no issue. I am also seeing an eating disorder therapist because I am struggling to make the better food/life choices I need to make in order to lose weight. I eat when I'm not hungry and snacking (especially late night snacking) is the worst for me. Also, when things are stressful at work (which is often), I make REALLY poor food choices: aka I'm a stress eater and salad just doesn't cut it.

I am absolutely not a veggie person either... The brain is a weird thing.
This is the second time in my life I have tried to get serious about weight loss, the last time I lost 15kg but stopped too early and slowly crept back up.

With the way my stupid brain works, I am either doing something... Or I am not.
When it clicks over in my brain to that we are doing something it will happen, until then it doesn't.
The very frustrating part for me is that I cannot manufacture this clicking-over, I have wanted to lose weight for a couple of years.
I would describe it as wanting to want to lose weight, if that makes any sense?

What also bothers me is that when I break a routine or a diet it is very hard to click back into a mode.
So it is hard to click in and easy to click out... Like the Hotel California, but in reverse.
It would be very interesting to hear how you go with Ozempic, I have heard a lot of good things.

Apr 18, 2023 0:37:32 GMT iNCY said:

7-Day Radical Fat Bastard transparency check-in



Starting weight : 250lb 113.5kg
Today's weight : 238.4lb 108.6kg

Loss to date: 11.6lb 4.8kg
Not bad for a week, but I know I won't continue at this pace as when you start to eat well you get a couple of bonus kg which is essentially the surplus of crap food in your system.

I also am going away with the family for 3 days this week and will not be following my eating plan while away, just normal eating with a bit of restraint.
The goal for next week's weigh in is to not gain weight due to this.

I didn't really want to post today, but the radical transparency is part of it.
Today's weight : 238.4lb 108.6kg

So zero loss since last week... Well not entirely, I was 107.9kg before going away for three days.
I had no plans of eating well on this trip and I put on 3.5kg, the good news is that I lost 3 of them and I expect as of tomorrow morning I will be back again.
If anything it's a relief to know I can get back on the wagon again.

My diet is the same, just adding miniscule amounts of oil to my potatos.still under 800 calories today.

I am also 100% convinced that most of what we think of as hunger is just cravings for salt, fat and sugar... I went back on the diet Saturday night and body was screaming on Sunday but by Monday night it was silent.

My goal for this week is to not be obese anymore and officially by the BMI calculator be just over weight.


It might be a topic for a different thread, but I have decided to renovate most of my life and change some deep seated habits and practices.

iNCY that's great that you were able to get right back on your meal plan after your three days away and you ended up losing the weight you put on. Well done!

What are the other lifestyle changes you've made or will be making?

I'm finally under 200 lbs for the first time post surgery. Just barely at 199.6 but it counts. I'm still mostly eating what I'd like just with reduced portion sizes. This past week alone I ate pizza, beef ribs, grilled cheese, so I'm certainly not limiting myself.

Apr 26, 2023 13:17:48 GMT Foos said:

iNCY that's great that you were able to get right back on your meal plan after your three days away and you ended up losing the weight you put on. Well done!

What are the other lifestyle changes you've made or will be making?

I'm finally under 200 lbs for the first time post surgery. Just barely at 199.6 but it counts. I'm still mostly eating what I'd like just with reduced portion sizes. This past week alone I ate pizza, beef ribs, grilled cheese, so I'm certainly not limiting myself.

Nice work mate!!
I'm not that lucky, I feel like I have a really wide band of a calorie range that I can eat and maintain, I have to cut that down pretty hard to lose weight, so I'm pretty jealous!

The thread I just put up about morning routines is a bit of a hint to where I'm headed.
My goal is to get more deliberate about my life, rather than being so reactive.
Don't get me wrong, I have an exceptionally good life, but it could be better, because I don't think I'm in the driver's seat.

Got the all clear to resume some sort of moderate exercise now that I'm 4 months post surgery. Recommendation of light cardio to begin. So looks like I'm getting the elliptical out and will be hopefully using it regularly for the first time since having kids. There were a few stop and starts of "regular" exercise between kids but never lasted more than a few weeks. Hopefully this takes.

Big plan is to do 3 nights every 7 days, as recommended. Not that it will be terribly intense at the start, it will at least be something to add to the fasting for weight loss/maintenance. And of course to continue to improve overall physical health.

May 2, 2023 16:52:48 GMT Foos said:

Got the all clear to resume some sort of moderate exercise now that I'm 4 months post surgery. Recommendation of light cardio to begin. So looks like I'm getting the elliptical out and will be hopefully using it regularly for the first time since having kids. There were a few stop and starts of "regular" exercise between kids but never lasted more than a few weeks. Hopefully this takes.

Big plan is to do 3 nights every 7 days, as recommended. Not that it will be terribly intense at the start, it will at least be something to add to the fasting for weight loss/maintenance. And of course to continue to improve overall physical health.

What do you do to keep yourself sane when on the Eliptical?
The boredom is the worst part of Cardio for me and Audible has made it more bearable. 

Overly transparent fat person update.
I shifted my weigh-in day from Tuesday to Friday as a single cheat meal on the weekend is still in my system from Tuesday:

Starting weight : 250lb 113.5kg
Today's weight : 232.6lb 105.5kg

Total loss : 17.6lb 8kg

This week according to the BMI index I'm not obese anymore.
I also bought a tape measure for doing circumference, when I do all the measurements with that, I wouldn't have been classed as obese for a while... Fat and broad bastard may have been a better title.

BMI has a ton of problems and I would not worry about it at all. Circumference is a good measure to track for loss. As is really just general pictures as sometimes weight and circumference tell weird stories with the mix of fat and muscle mass.

Make sure you get notes on where to measure. My friend that did extreme weight loss has like 11 points or something.

Boredom on the elliptical is a true problem iNCY. Luckily Mrs Foos is also doing cardio at around the same time (8pm once the kids are in bed) so we either catch up on our day if we were so swamped and haven't already, or put on a show. Her machine of choice is the recumbent bike. We've recently started Succession.

If I'm by myself, I'll throw some comedy or animated tv shows on the tablet, or maybe some stand up specials.

May 5, 2023 11:32:28 GMT iNCY said:

Overly transparent fat person update.
I shifted my weigh-in day from Tuesday to Friday as a single cheat meal on the weekend is still in my system from Tuesday:

Starting weight : 250lb 113.5kg
Today's weight : 232.6lb 105.5kg

Total loss : 17.6lb 8kg

This week according to the BMI index I'm not obese anymore.
I also bought a tape measure for doing circumference, when I do all the measurements with that, I wouldn't have been classed as obese for a while... Fat and broad bastard may have been a better title.

Good morning people, it is time for another addition of "slightly less fat" bastard ramblings.
For those playing at home who may have placed money on this...

Starting weight : 250lb 113.5kg

Today's weight : 229.5lb 104.1kg



This week loss : 3.1lb 1.4kg
Total loss : 20.5lb 9.4kg

I started this thread on the 11th of April, so this is pretty much exactly a one month check-in.
Pretty sure losing 20lb per month is not sustainable.

This is my first time updating this thread on my PC rather than my phone in a while, so it is a little easier to add photos.
I mentioned this in another post about the gadget I made for tracking my circumferences, here it is:



Measuring is obviously not an exact science, because you can pull the tape tighter or have it over a slightly different part of your body.
I am disappointed I didn't have this when I started my weight loss journey, but some of the numbers are still interesting (to me)
The numbers move more on the tape than they do on the scales.

Probably because I have stepped up my cardio and have done a few 5 mile walks.
When I get a chance I am going to see if I can export some of the data from the Google bot net.

Moving forwards I am thinking to switch my diet up a bit.
It is getting a bit tiring eating sub-800 calories per day.

I found this book really interesting:



I thought the chapter on a clitoral stimulation was a little out of tone with the rest of the book, but whatever I am always happy to up my game and any data that adds to that is fine...

But Tim is a strong advocate of a "slow carb" diet.
I am keen to start back on lifting weights as I have one of the coolest home gyms ever...
There's not a lot of point to that on an 800 calorie per day diet, so I think at some point I am going to switch to a higher fat diet.
For me, this will just mean the addition of meat and eggs to what I am already eating, but with more of a focus on Macro's.

Even though my weight loss shows good progress I am mindful that every now and then you have to shock your body out of a plateau.
If I do this and add muscle without shifting fat, I will click back over to my previous diet... It shouldn't be hard to go back as I am not entertaining sugar or starchy food.
The biggest change will be breakfast and a focus on getting 30g of protein with it.

Also Foos I made it back into my size 36 pants and they're actually starting to get loose.
I also found I have a few pairs of size 33 pants which I can do up, but aren't really comfortable enough to wear yet, I think I am 7-14 days away with them.

If you add muscle losing weight will be far easier as well.

Protein shakes are your friend for hitting higher protein levels without adding too much carbs or fat.

Great job iNCY.

I'm on my 7th week of Ozempic and making life/health changes with regards to sleeping, diet and exercise. Due to the Ozempic I get fuller faster and I've stopped eating after 8pm. Despite this, I am now the only person my Dr knows that has gained weight on Ozempic. I am now the heaviest I've ever been and am beyond frustrated.

May 11, 2023 23:22:01 GMT iron maiden said:

Great job iNCY .

I'm on my 7th week of Ozempic and making life/health changes with regards to sleeping, diet and exercise. Due to the Ozempic I get fuller faster and I've stopped eating after 8pm. Despite this, I am now the only person my Dr knows that has gained weight on Ozempic. I am now the heaviest I've ever been and am beyond frustrated.

That's awful, I would be crazy annoyed.
It is harder for women with weight loss, the whole hormone thing makes it a nightmare to chart how you are going without monitoring a couple of cycles.

The other thing that is cruel for women is that their metabolisms slow much earlier than women.



Have you ever used a metabolic rate calculator?

This works out how many calories you burn just sitting on the sofa:

www.calculator.net/bmr-calculator.html
For example, my Metabolic Rate is: 2,750 calories per day.

Then you can get an app like "My Fitness Pal" which is free and log all your calories for a few days.
I think you would find it interesting and it will help you to know exactly what is going on.

If you are consuming less calories than you are burning, you will 100% lose weight.
It might just be water weight that you are holding and that will definitely come off.

I shredded a bit of weight on metformin but also can clearly see signs of dehydration so I question the weight loss ability of these meds. Really feels like just water weight and being chronically dehydrated from side effects.

I'm sorry about that iron maiden. How frustrating that must be. Hopefully you're seeing all of the other benefits in your life, other than weight loss.

I stayed stable this week, not surprising. Too many sweets and a night out for beers snacks and cards meant less opportunity to fast. Also sore throat has stayed withe for 10 days, combined with occasional coughing fits has kept me away from starting cardio yet.

But like iNCY, I wore my first pair of 36 size pants yesterday. It was a squeeze to get into them but a win none the less. With the weather finally turning I'm in shorts today, and hopefully won't wear pants again until I have a stupid useless meeting with important people to go to. So nice job iNCY! My ghetto booty will be stuck in 36 pants for the foreseeable future. Looking forward to your week of getting into 34s.

Hi Foos , I overshot the mark and am into my sized 33 pants.

Yes, weekly overshare and check in time:

Starting weight : 250lb 113.5kg 11th of April


Friday's weight : 228.4lb 103.5kg


This week loss : 1.5lb 0.7kg
Total loss : 22.5lb 10kg
38 days in total.

It was an important milestone for me to pass the 10kg weight loss, which is about 8.8% of my body weight.
I was also becoming clear that the diminishing returns are due to my metabolism which is likely crashing.
So I have completely changed my diet to the slow-carb plan I talked about last week.

Yesterday I ate around 1,600 calories but took most of them through protein and fats, this is the plan:



I have started lifting, I think I posted a photo of my home gym here many years ago:




Like most things I do, it is over the top.
Also have stepped up my cardio, averaging around 15,000 steps per day and am either walking to work or doing a walk at night.
My nightime walk is 8.1km which is pretty much exactly 5 miles.


How are you going iron maiden , has the scale started to reflect your losses yet?

Great job, iNCY .

I've been on a liquid diet due to my dental work last Weds as he doesn't want me chewing on the tooth for 4 weeks. I should graduate to soft foods (still no chewing on that side) this week. I don't eat after 8pm, went up to .50mg of Ozempic 2 weeks ago and started walking short distances. Despite all those things plus drinking the recommended 3L of water a day, no alcohol or cheese, I have gained another 2 pounds.  :ugh:

I'm not giving up though. 

I have ordered a set of free weights and kettle bells as strength training is the way to go over cardio for me I believe, or at least it's a start.  I'll still walk, but I think I need to do some form of weight training also. 

May 23, 2023 4:14:05 GMT iron maiden said:

Great job, iNCY .

I've been on a liquid diet due to my dental work last Weds as he doesn't want me chewing on the tooth for 4 weeks. I should graduate to soft foods (still no chewing on that side) this week. I don't eat after 8pm, went up to .50mg of Ozempic 2 weeks ago and started walking short distances. Despite all those things plus drinking the recommended 3L of water a day, no alcohol or cheese, I have gained another 2 pounds.  :ugh:

I'm not giving up though. 

I have ordered a set of free weights and kettle bells as strength training is the way to go over cardio for me I believe, or at least it's a start.  I'll still walk, but I think I need to do some form of weight training also. 

I am sure the loss will come if you stick at it, the reality must catch-up to the science eventually.
Funny you should mention Kettlebells, I am looking to integrate them into my training also.
For me, it is mostly cardio and abdominal training, I want to do free weights for everything else.

One last thing... Don't forget to drink so much water than you feel like most of your life is spent on the way to or from the bathroom, there is a large consensus on this and statistically women have an aversion of drinking water over men, perhaps because a bathroom trip or break suits the male physiology better... I don't know, but water is key.

One interesting thing is that the majority of the weight you lose actually exits your body via exhaling CO2.

www.medicalnewstoday.com/articles/287046#Tracking-the-atoms

The researchers chose to follow the path of these atoms when leaving the body. They found that when 10 kg of fat were oxidized, 8.4 kg were converted and excreted as carbon dioxide (CO2) via the lungs, and 1.6 kg became water (H20).

In order for 10 kg of human fat to be oxidized, the researchers calculated that 29 kg of oxygen must be inhaled. Oxidation then produces a total of 28 kg of CO2 and 11 kg of H20.

I'm at the opposite end of the fitness scale. I'm a little bitch, and I know there's a few little bitches on here also.

I lost a bit of weight last year after I had covid and the stress of being flooded, approx. 3kg (6.6lb) and struggled to put it back on. I dropped to 69kg (151lb)

The last time I went all in on putting on weight in 2019, I ate excessively and topped out at 81kg (178lb) at 5'7" - it was bad weight, and I ran into heartburn and indigestion and lived on Gaviscon until late last year.

Previously this year I decided to get back into the protein mix, considering I'm relatively active and part of my job sees me being quite physically active and ended up with nothing but bloating.

I decided on a moderate protein diet instead, I don't focus too much on dinner, but on snack foods and lunch - looking for foods like muffins, museli bars and literally anything with peanut butter in it (6 grams of protein seems to be my magic number) and I've seen a 3.1kg (6.8lb) muscle gain over the last month.

From 151lb to 158lb in 4 weeks.

NATH45 bringing in the different perspective. I think Emperor while not as small, also doesn't put on weight.

Up until my late 20s, I couldn't put on weight. I had stomach issues, woke up with nausea every morning, was on medications. It was terrible, couldn't get past 125. Then all of a sudden from age 28-31 the weight just hit. I'm sure a combination of being less active, getting my stomach under control, and changing metabolism moved the needle 50 pounds in about 4 years. Then a slow increase of 175 to 200 in the next 10-11 years.

The cardio hasn't started yet for me. But every Monday and Wednesday I run around for an hour with my 5 year old and his soccer team doing drills and running up and down the field helping keep the ball in play, so that's a good start. Still need to hop on that elliptical a few times per week soon.

I'm still hovering in the 199 pound range. Happy not to see the 200 number!

I'm 6 foot 2, skinny, and hovering at around 70-73kg for my entire adult life. Until a couple of years ago I never exercised apart from regular walking and occasional yoga. I always ate a lot compared to my peers.

About 6 months ago I got a PT, one of the first things he told me is that I eat way too little. Which shocked me. That's not to say I ate unhealthily (I've never lost significant weight), but not enough if I wanted to put on muscle.

So I upped my portion volume (which was already large enough to instil shock and awe in my peers), focused on greater protein intake, and I gained a whopping 3kg. Both body fat and muscle density increased slightly.

Which is good because my body fat was a bit lower than it should be, now it's just about within normal range. I'm also noticing greater muscle definition all over. Trending in the right direction.

Yup, need that lean protein if you want to up your muscle mass. Why wrestlers are always dumping mass amounts of protein into themselves. Then to keep the muscles also need to keep up eating high levels of protein.

Think it is whey protein shakes in the morning you can do to boost your protein levels.

I have a whey protein smoothie for breakfast or lunch. I've been tracking everything I eat/drink on My Fitness Pal and been trying to incorporate some some exercise into my daily routine. The app says if I keep eating 1640 calories a day, I'll lose 10lbs in 5 weeks. Which is great EXCEPT the only reason I'm eating so little is because of my tooth. So once I have that figured out, it'll be interesting to see.