100lbs lost as of today (30% of starting weight)

[swimmer]

Yay!!! 100 lbs. I love hearing this!!!

Congratulations!!!

 

[desinr-gal]

Congratulations!

 

[FRMN01]

Congrats , well done. What's your stack, what is the secret to your success?

 

[Grogu]

So happy for you, you must be so much more comfortable!

Thanks! Yes, everything is so much easier these days. And my health has improved so much it’s hard to imagine.

 

[Grogu]

Congrats , well done. What's your stack, what is the secret to your success?

Thanks!

No secrets really. I only started stacking about six weeks ago with a small amount of sema after about 11 months of just tirzepatide. One thing that I did differently than some is that I titrated up on tirzepatide fairly aggressively since I only experienced mild side effects. I didn’t let a stall determine when I would titrate up. I just keep going up and up in dose as long as my sides were managed. So, I basically followed the protocol in the clinical trials. I made that decision to titrate this way after reading the clinical trials over and over. Luckily, I have some training in statistics and research methodology so that made it easy to read and understand what the studies tell us.

The only other thing is that when I first started I figured that I was overweight enough that tight calorie monitoring wasn’t needed as much since my TDEE was super high based on my weight and age (3,500 calories at the time). But as I lost weight, I adjusted my calories downward. The last four months I’ve been tracking everything and keep between 1,500 and 1,800 calories per day. My current TDEE is about 2,800, so 1,000 calorie a day deficit, but I do “cheat’ on the weekends and don’t count calories and each day I probably eat around my TDEE or a little more.

 

[ronin365]

@Grogu Congratulations. I hope to be posting something like this later this year.

 

[woundcarping]

Knowing your resting metabolic rate, an estimated ballpark of your daily activity caloric activity (Apple Watch or such), tracked calories, you can use a simple moving average over say a 7 day span to make make sure you're were you want to be.

Day to day variations matter less and can make more noise than signal. My daily activity levels can range from just over 500 calories to around 1500 calories on top of my resting 2400-2500 caloric need. Eating/appetite can also vary, and both counting calories in and calories burned have a large margin of error in general. I don't normally calculate the actual SMA, but I know many people get caught up on the day to day, can't see the forest for all the trees.

 

[Frankbooth]

Congrats on the weight loss, seems tirz is overpowered. Ever try out reta? Just curious

 

[Grogu]

Knowing your resting metabolic rate, an estimated ballpark of your daily activity caloric activity (Apple Watch or such), tracked calories, you can use a simple moving average over say a 7 day span to make make sure you're were you want to be.

Day to day variations matter less and can make more noise than signal. My daily activity levels can range from just over 500 calories to around 1500 calories on top of my resting 2400-2500 caloric need. Eating/appetite can also vary, and both counting calories in and calories burned have a large margin of error in general. I don't normally calculate the actual SMA, but I know many people get caught up on the day to day, can't see the forest for all the trees.

This sounds kind of like tracking weight too. People sometimes get hyper focused on the scale going down each and every weigh in. And they get upset or call it a stall or freak out if the scale goes up. I have a family member like this.

My pcp wanted me not to weigh myself and only weigh myself when I saw him monthly. That wasn’t going to happen, but I weigh weekly but not good about writing it down because it’s not accurate and would drive me crazy. CICO is only an estimate, but I think to lose weight you have to burn more calories than you eat, and that people vastly underestimate calories and overstate healthy portion sizes. I have An Apple Watch and Oura ring and track burn, but don’t use the burn number except for fun. When I first add something new to my diet I weigh it. I just added cashews and 1 oz is the serving size on the packaging. I weigh it out and it’s not a lot. I’m thinking that I could easily eat 700 calories of this as a snack if I didn’t weigh it.

 

[Grogu]

@Grogu Congratulations. I hope to be posting something like this later this year.

Thanks! Good luck on your journey! I’m sure we’ll be reading your success story too! Over the last year I’ve read tons of success stories. I personally think tirzepatide is a miracle medication. It treats whatever is “broken” in my metabolic system.

I would just say that I got a lot of support from online communities when I had questions or issues. We’re not paving the road ahead of us. So plenty of helpful folks to guide us on our journeys, just make sure you ask if you have questions.

 

[Grogu]

Congrats on the weight loss, seems tirz is overpowered. Ever try out reta? Just curious

Thanks! I haven’t tried Reta, but I have some now. When my weight felt like it was slowing on tirz, most people recommended stacking with Reta. But I was getting good appetite suppression from tirz and just wanted a little boost.

I’m curious what you mean about tirz being over powered. I think it affects people differently. I’ve had few side effects and no food restrictions. But some people struggle with even having a normal meal while on tirz and then get sick. Is that what you’re talking about? If so, yes, there is a significant number of people who can’t tolerate this medication. And that number is large. Maybe upwards to 20%.

 

[miss-sanne]

Wow amazing ! Well done !

 

[woundcarping]

This sounds kind of like tracking weight too. People sometimes get hyper focused on the scale going down each and every weigh in. And they get upset or call it a stall or freak out if the scale goes up. I have a family member like this.

My pcp wanted me not to weigh myself and only weigh myself when I saw him monthly. That wasn’t going to happen, but I weigh weekly but not good about writing it down because it’s not accurate and would drive me crazy. CICO is only an estimate, but I think to lose weight you have to burn more calories than you eat, and that people vastly underestimate calories and overstate healthy portion sizes. I have An Apple Watch and Oura ring and track burn, but don’t use the burn number except for fun. When I first add something new to my diet I weigh it. I just added cashews and 1 oz is the serving size on the packaging. I weigh it out and it’s not a lot. I’m thinking that I could easily eat 700 calories of this as a snack if I didn’t weigh it.

Yep similar logic as weighing yourself less often, look at trends without wasting energy fixating on the minutia.

Calories in are hard to accurately track due to unknowns and compounding errors, so I treat it as a ballpark, same with my daily targets. Cumulatively abusing the ballpark either way diminished expected returns.

Calories out are hard to accurately track, with even more errors compounding… my watch is typically 15% underreporting treadmill distance compared to the treadmill of unknown accuracy. I use the watch for calories burned to reach my target of 500cal/day since it’s more conservative than the treadmill and more accurate in some ways with it tracking my heart hate. I sanity check with standard exercise formulas to make sure it’s not crazy when I do something to increase exertion/decrease time from the norm (started at 3.5mph, 1% incline, 1 hour).

I am also skeptical of the non treadmill “active” calories, to tune of a ~30% deduct on my typical daily activity burn.

Reta presents another confounding error with it boosting RMR ~10% once at a therapeutic level, typically touted as 6-9mg/week or ~7.5-11mg average exposure, luckily that error stacks in the direction we generally prefer.

I weigh things also, when I can. A serving of peanut butter is deceptively small, while a serving of tortilla chips was more than I was expecting.

Out of curiosity this week I weighed a couple steaks and their trim.

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I pulled 33g off the larger steak and 60g off the smaller. Assuming it’s 10/90 trim, that’s a whopping ~750 calories of fat trimmed with minimal reduction of enjoyment.

Anywho, enough side railing your thread, awesome work on your ~300k calorie cut! That’s something like “not eating” ~100 of those 380 days!

 

[Grogu]

Anywho, enough side railing your thread, awesome work on your ~300k calorie cut! That’s something like “not eating” ~100 of those 380 days!

Never thought about the 100lbs in terms of total calories! That's a TON of calories. Thanks for putting things in perspective!

 

[Coulter1966]

Good for you! Congratulations.

 

[skeptick]

Finally hit a major milestone in my weightloss journey today, 100lbs lost, which is 30% of my starting weight in about 13 months. I haven't been great about logging my weight this past year, but I did have some data points along the way and asked AI to plot my weightloss against data in the SURMONT-1 study.

But I'm not here to toot my own horn (well maybe a little ), I just found the results interesting. Lots of people show weightloss graphs that have much sharper declining slopes than found in the SURMOUNT or even the TRIUMP studies. I wasn't even reaching the mean weightloss percentages when I first started and I'm thinking that might be due to being pre-diabetic.

At about 4 months ago, I started to break past the SURMOUNT results and today at 56 weeks definitely much lower than the average participant in that clinical. I'm trying to think about what happened 4 months ago that results in a shift in the slope and all I can attribute it to is that I started to track my calories and work with a nutritionist. I started stacking sema once a week at about week 50, but the slope doesn't change.

Anyways, that's my research today. Happy Saturday!

View attachment 14450

Bet it's much easier to wipe your ass now... Tie shoes???

 

[Grogu]

Bet it's much easier to wipe your ass now... Tie shoes???

Thanks for the good laugh! I needed that. Yes, much easier to wipe my ass.

 

[AxlBundy]

I (46m) just recently crossed the 100lb mark (actually about 110 since I started TRT). I’m on the Garmin platform so the Garmin scale and MyFitnessPal all talk to each other.

Got serious about my health again around Nov 2024. Started clinical TRT and started feeling like a person again, but my nutrition wasn’t cutting it so I got on MFP and researched as much cycling nutrition as I could. Was able to drop from 340 to 300 from Dec-May, lost about another 20lbs over summer but hit a big stall at 280 for a couple months. End of October I dipped my toes into Reta and very low fat dieting and my weight has been on a free fall down to my current 230. From starting calorie tracking with MFP, it’s just over 102lbs since starting weight. I do have some observations to share

1. This is unfortunately not the first time I’ve lost 100+. Couple years before COVID, I went from 380 to 280. Alcohol and stress during lockdowns got me and I slowly ballooned back up.

2. I’m a big framed guy so many coworkers were shocked at my actual weight. If there was a 300lb beauty pageant, I hold that weight about as well as a 6’ guy could. People didn’t notice much from me going from 340 to 280 other than just looking healthy. I hardly dropped any clothes size during that period. I must have just gone from bursting out of my clothes to being baggy in them.

3. I’ve lost only minimal lean mass on Reta per clinics InBody test. I didn’t think I had a lot of visceral fat, but when I started Reta, it was like all my weight loss came from inside and not the pudge on the outside. I went from a 46 Jeans to buying 38’s at normal people stores over that 50lbs of loss.

4. I greatly underestimated how much bf I had to lose. I figured at 250, I’d have abs. And maybe I would have if I only lost the pudge instead of visceral fat. When I was 340, I told the clinic my goal weight was 250 thinking I’d never see that weight. Now I’m thinking that 210-200 is achievable with more time and consistency.

5. Been sober for 3 years now and I’m still in shock at how much of a cheat code that has been. The first year I actually gained weight but after the healing normalized and I didn’t have to think about it, a fuse was really lit.

In 2023, I couldn’t walk without a cane (eventual hip replacement). My life is almost unrecognizable now.

 

[myst_knight21]

Congrats!

 

[Sasquatch]

I just looked this up. . . . .if one looses 100lbs., it's like loosing a 5th grader! Not a small child. You were actually packing around a 5th grader.

I'm @ 60lbs. Down this week. (More like a 3rd grader) But we're doin' the steps!