I am not always able to afford to eat like that.
I am going to start eating more beans and lentils obviously not exclusively so.
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100%
Iāve been trying to tell my buddy this for years.
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Can you buy chicken thighs and rice or potatoes?
This makes up 3 of my meals every day.
This is what i eat pretty much every day. Make all the chicken/rice meals ahead of time and the other stuff is super easy
Food-2624Cals/308c/216p/58f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal2- 4.5oz chicken thigh/130g rice
Meal3- 4.5oz chicken thigh/130g rice
Meal4- 4.5oz chicken thigh/130g rice
Meal5- 1c egg whites/1 slice no fat cheese/110g rice cereal
Meal6- 70g greek yogurt/2 slices Ezekiel toast w/jam
I go through this with my Mother in Law every time iām dieting. They donāt need to accept your diet. This is for you.
I show up for dinner with a meal i pre made to fit into my goals. If they donāt like it that is their problem. More for them.
When it comes to your health you need to be a little selfish sometimes.
That being said if you are on track 5 days out of the week and have a a couple off plan meals on the weekend youāll be fine. We need to get you to 80%/20%. The key as iāve said is consistancy. If you are throwing a ton of different foods/macros at your body it canāt find homeostasis and it will store fat and hold water.
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Wednesday 12june
breakfast
4.30am
natural yoghurt
300 cal 25g protein
7.00
300 cal 25 g protein
unfortunately well fortunately my wife noticed it also contains 36 g of sugar per pot.
Time to change the yoghurt
We live and learn.
3 eggs poached 220 calories 18 protein
2 small slices of bacon
banana
chicken salad 184 cal McDonaldās
cucumber slices with salt side
protein bar high protein with sweeteners Lidl
166 cal 22.5g protein
protein shake Aldi activ Max with .
17g per serving a bit more with milk
97 cal with water
600 cal with milk.semi skimmed milk
oouch
18 g additional from milk
should be ok with daily intake though
bought some nuts at local supermarket
and the protein bars . Almond and Brazil nuts from Lidl
bought more sugar free mints too
another 17 g protein bar 98 cal
3 bars in total 98 cal
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This is good that you (and your wife) are noticing things like high sugars. It helps you to make better purchasing decisions.
That is the main thing to work on. Keeping things ācleanā and being consistent with a good amount of protien. Even if your cals arenāt spot on every day you will still notice a difference just by making these small changes.
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THURSDAY 13 JUN
YOGHURT 300 CAL 25 G PROTEIN
LOTS OF SUGAR 36G
I wonāt buy anymore of these.
Iām looking for a healthier lower sugar option.
ALDI PROTEIN SHAKE
97 CAL WITH WATER 17 G PROTEIN .
( SO 42 G PROTEIN SO FAR).
10.00 am
3 poached eggs. 220 cals 18 g protein
banana large 120 cal
few slices of chicken
chicken and egg fried rice 800 cal
banana 120 cal
219 g potato 167 cal
tin of baked beans 350 cal protein 18.8 g
gym session. very tired from travelling.
but slept well.
bench press 60 X 12 bar , X 10 100 X6 100 X 7 100 X4
overhead press same height as last time
40 s 50 s 70s X 3 60 X 3
lowered bar to correct height.
very weak range of motion.
trying to regain strength and flexibility.
bar 40 50 dropped back 40 , 35 40 50 55 60 fail
was mostly upright in all reps used belt and wraps appropriately
30 mins treadmill walking
few slices of ham
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FRIDAY
BREAKFAST
4.00 BANANA 126
9.00 BANANA 126
I weighed 114.25 KG in the morning.
17.9 stone
I didnāt lose much this week. But pleased to break the 18 stone barrier.
3 poached eggs 9.36 am.220 cal
back to work tomorrow
mixed pepper rice 338 cal
half a pack of ham 208 cal protein 18.9g
roughly 1000 cal 13 34
ginger plus tumeric shot 48 cal
protein shake 218 cal 35 g protein
166 cal Lidl protein bar 22.5 g protein
166 calidk protein bar 22.5 g protein 2nd bar
chicken breast 260g 286 calories
egg noodles and Asian vegetables mix
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You call this a protein shake, but 35g of protein is only 140 calories. Do you know what is making up the other 1/3 of the shake?
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I will look thanks.it was a bought one in the supermarket.
Try to make this a thing you do with ALL the things you put into your body. Itās easier if itās a single ingredient food, as youāre discovering.
the rest was sugar as far as I could tell.
As a diabetic, I imagine that is less than ideal
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SATURDAY 15 JUN
BREAKFAST
PROTEIN BAR LIDL 166 cal 22 5 g protein
HIGH PROTEIN GREEK YOGHURT 55G PROTEIN
500G 20.5 g sugar 650 cal
medical grade meal replacement 400 cal 20 g protein
checked work scales gained a small amount of weight 115kg.
I did have a larger meal last night. Plus my clothes were possibly heavier than last time.
work done. off until Thursday.
Lidl protein bar 166 cal 22.5 g protein
Lidl protein bar 166 cal 22.5g protein
leftover egg noodles and vegetables from what my wife didnāt eat yesterday.
4 poached eggs 284 cal
1832 so far 15.30
another protein bar
evening 17.00
gym workout bench press
60 x12
100 X 7
100x 8
90 X 6
overhead press
technique work
triples up to a single on 60kg full range
fairly comfortable
20 mins bike. Iām still very unfit . itās challenging on level 1.
yogurt 300 cal 25g protein
protein shake with water 100 cal
I have about 100 cal left
apple normal size
2500 cals for the day. Lots of protein today
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Weigh yourself naked in the morning after using the bathroom and not eating or drinking anything.
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My managers did say I looked a bit ā trimmerā.
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Sunday 16/6
hot curry with half a packet of rice
398 cal 200 cal rice 41.2 protein
ricotta cheese and 3 corn cakes
nectarine
steak and vegetables
575 cal 43g protein
trap bar deadlift
70, 130, 210x5 240x2 200x8
31 minutes on treadmill a bit faster than last time
3 poached eggs, peas and fillet of salmon from frozen
salmon 118 18 g protein
220 cal eggs 18g protein
apple 80
slept in today so eating a bit later
2 eggs protein powder scoop and mixed berries portion.
forgot how much I enjoy this meal.
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I wonderā¦do you ever read around here at the site? Articles, other peopleās logs? Threads in the diet and nutrition forum?
It seems as if youāre starting from absolute scratch, every single day, yet youāve been working on this since 2017.
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I do a little. Where do you think I am going wrong?
I just follow the advice Iām given mostly. I have the odd slip up . I have lost 10lb.
I am adding cardio. When I return to work ,it will probably be the bike, as I do very many steps in work.
I did buy some food for my family holiday. Iām using some of it up. itās very high protein albeit processed.
Whatās wrong with steak and vegetables?
I am hitting my protein requirements and mostly 2500 cals per day . 3000 cals is my maintenance.
I take 3g of fish oil daily room .I have dropped the tinned mackerel.
I will have salmon when I come off from the gym .
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Someone was trying to help you. Being disingenuous like this wonāt have them continue to want to do that.
Something to consider
55g of protein is 220 calories. 20.5g of sugar is 82 calories. So only about a third of the calories from this yogurt is from the protein, and even with the sugar we only have slightly less than half of the calories, so where are the rest coming from?
There is nothing wrong with steak and vegetables: you should eat that more.
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Ok. I overlooked probably because I wanted too.
I think Iām addicted to the yoghurts. I have not bought anymore of them. I can ditch the medical grade protein meal replacement. it is a bit high calorie.
I do appreciate any help. I just got a bit defensive,probably as I feel I have made progress in terms of losing weight.
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