I have some egg whites in the fridge.
I will try to replicate that. I guess Rome was not built in a day though…I haven’t had my thyroid checked.i did lose about 10 kg about 18 months ago with the help of the people here.
I didn’t lose strength either. I am quite short too which doesn’t help. It is even worse to be fat.
I do have type 2 diabetes and high blood pressure.
Getting your diet in check will def help these issues.
You really need a lifestyle change if you want to succeed.
You can also use egg beaters if you can get them. Same macros as egg whites but taste much better.
I am writing what i eat daily in my training log.(linked below) I am in a mass gaining phase right now so cals are higher but foods pretty much stay the same. Just to reiterate, consistency is the key. Having foods ready to go when you need to eat prevents just grabbing something.
When in a hard diet i just keep sliced turkey breast or grilled chicken breast in the frifge and just eat that with some low fat cheese and pickles/carrots.
many thanks
just checked. I’m not hungry but I have eaten even less calories today .
I will eat some berries with a protein shake later. Just found a small amount in the cupboard
Dieting is not about eating as little as possible.
If you are eating to little your body will start to store fat.
You need to be consistant for a couple weeks with the same cals(measured accurately) daily and see what you weight does. Once you see that you can make adjustments. If you go to hard out of the gate you will have nowhere to go when weight loss stalls.
Once you get in a good eating groove it becomes very easy but you still need to put in the extra effort of measuring what you are eating.
I have a freind who is in the same spot as you but he refuses to measure anything. He just eats the same foods as me but in unknown quantities. He’s not losing weight. It also doesn’t help that he’s a heavy drinker but that’s a different battle.
The takeaway is if you don’t measure, you don’t know.
I want to 100% echo this. Crash dieting is how we crash our hormones, which will, in turn, make it so that it’s REALLY hard to lose fat and REALLY easy to lose muscle.
The goal shouldn’t be to eat as little as possible: it should be to eat as MUCH as possible while still losing fat. That way, when a stall happens (which it will), you can leverage reducing calories to promote more fat loss.
What are you going to do when you stall at 1600 calories? Eat 1200? And then what?
And the way you make this work is by eating quality foods, so that the calories you are eating are nutrient dense and satiating. Dr. Ted Naiman proposes making 30% of your caloric intake come from protei, and if you do that, you’ll resolve just about all obesity issues and, quite possibly, find some relief from your diabetes.
is 2000cal enough for me?
I just wanted to underline this. I think that’s a really important point.
There are also seafood options that are high protein, low fat and carb, and reasonably inexpensive like [smaller] shrimp. Cook them in a bit of olive oil, salt, pepper, garlic (even powdered) you can eat them like or add them to other things.
I would def start higher. Maybe 2500-2700. Hit this consistent for 2 weeks eating good/clean foods and see what your body does.
200g protien 200g x 4 cals/g = 800cals
.25x bodyweight in lbs for fats 1f of fat = 9 cals
Fill in the rest with carbs.
Chicken
rice
eggs
egg beaters
ezikiel bread
red meat
fish
potato
lots of veg and salads
low fat cottage cheese
low fat greek yogurt
Thursday 2 slices of seeded bread 106 cals in plus cheese. can hopefully shop a bit today and tomorrow.
Wife has filled freezer with meat. I will probably go shopping this afternoon.
lunch circa 14.00
3 large chilli sausages
plate of vegetables
nutritional.info per 100 g
protein 10 g 328 cal
2 more sausages circa 600 cal
1 banana 100 cal
portion of vegetables with rice portion (400 calories) veg maybe 100
yoghurt with punnet of blueberries
about 2500 calories consumed
been to work plus the gym
I didn’t sleep enough . I got 6 1/2 hours .
double dumbbell clean X 5 30 kg, 32 kg , 30 kg
failed 38 kg by far
push press single arm 45 kg hard can press normally.
fail 50 kg
power high pull triples
45, 55,65 , 75 ,80 ,85 , 90
shattered.
squat rack was taken up so did high pulls first. too tired to squat.
down 116.5 kg from 118 kg plus change.
Friday
breakfast 4.45am
two chilli sausages 300 each
veg pack 70 cal
1 large pink lady apple circa 100 call
1 cup of coffee
work break 9.30 - banana , small pear
lunch 12.30
bread 106 plus 106 (212) corned beef
low fat low sugar greek yoghurt 300 cal 25 g protein
punnet of blueberries 150g 86 cals
around 700 cals for lunch
will need more vegetables later
cup of coffee
chicken nuggets 12
rice 400 cals
veg 80 cals
cup of coffee
donut peach
ready meal
chicken jalfrezi with rice.
not great I know but very busy with work stuff
fairly low calorie
slept about 6 hours
Saturday
breakfast
greek yoghurt will check cals later between 4-500
with DECAF coffee
chicken somasa
4 chicken nuggets
Just bought heavy duty dip stands with band attachments secondhand for £30.
I will look to progress with this movement. I couldn’t do any just now . But I’m very very tired. I think I can do one or two fresh.
slices of cheese at my parents
plus medical grade meal replacement 400 cal.
I have lots of these. My dad suffered a stroke but has recovered so doesn’t need them anymore.
sticky rice packet 400 cal.
Chicken nuggets and vegetables
Have you been able to make it to the store? There are several good suggestions about other food choices.
yes I have been away from home a bit.
I have chicken breasts and eggs etc
banana
orange
1 whiskey and no calorie coke ( not good I know)
Are the chicken nuggets fried?
in the air fryer , so no oil. But technically yes.
Saturday 26 may
breakfast
two chicken drumsticks albeit with barbecue sauce.
banana
coffee with milk
greek yoghurt 290
gym workout
then lunch bought a chicken and bacon salad with small amount of pasta 400 cal. Was shopping with wife
WORKOUT
DOUBLE DUMBBELL PRESS
30 KGS X 11
32 X 6
34 PUSH PRESS X3
FEW SINGLE ARM SETS
26 , 28 l arm 32 right arm
38 hold for 40 s or so slippery
WEAKER ON HIGHER WEIGHTS BUT ENDURANCE IMPROVING.
CLEAN WAS STRONG NO CHALK. LIQUID CHALK NOW BANNED.
normal chalk allowed again
will do some more working out later curls and Powertwister
weigh 117 kg this afternoon 13.30pm
2 slices of corned beef
Workout 2
managed to close my 100 gold again after weeks not managing it.
medical grade Meal replacement 400 cal be 20g protein
had evening meal at my mum’s
2 sausage 300 cals each 1 burger very thin
swede and baked beans.
coffee
between 2500-3000 calories for the day.
double rum and no calorie coke
didn’t drink the one the night before. I fell asleep.
breakfast at my mum’s
Monday
fruit loaf bread 3 slices 300 cal
not a good start really
2 small bananas
2 slices of fruit loaf
3 poached eggs in the microwave
Aldi greek yogurt 296 cals on pot
1donut peach aldi
1 pink lady apple Aldi.
I am using my fitness pal
Aldis stick rib rice circa 400 cal
mackerel fillet in BBQ sauce tinned 275
plate of frozen vegetables
Using 2500 cals as a guide with a view to losing 2 lb per week.
cooking 7 0z chicken breasts now in air fryer
The air fryer is amazing. even I can cook with itm
I will try to screenshot my fitness pal later
evening gym workout
dumbbell double cleans 12 , 16, 30 X5 , 32 X 4 , 34 X1 32 X4 no chalk. block chalk comes this Friday
zombie squats to 85 kg X1 triples from 40 to 85
long paused at bottom of each rep. ery fatiguing.
FS X 90 FS X 95 100 fail dropped it used straps.
high pulls 60 , 70 , 75 , 80 , 90 fail very tired.
7 Oz of chicken with low cal BBQ sauce
This is a huge discrepancy. Could be the difference between losing and gaining weight.
You state “not a good start” when you eat the fruit loaf but then you do the same thing for the next meal.
