Reply
Page 1 of 2 1 2 LastLast
Results 1 to 30 of 32

Thread: Health Journal

  1. #1
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline

    Health Journal

    Hello all,

    Newbie here. 28 year old male 174cm tall. I started weightlifting when I was 16 as a skinny fat kid (~70kg). I started with workouts based around "Starting Strength" and "Stronglifts". I continued on and off for a few years and at one stage got to what I'd consider my most fit stage around age 22 (2014) when I was 78-80kg with visible 4 pack abs.

    After 2014, I started losing some of my habits of eating clean and started my hospital training as a doctor. I started working 5-6 days sometimes 7 days per week, with shift work being common place. I shifted a lot of my focus towards making money amongst other things... I ended up gaining almost 4-5kg every year with most of it being fat.

    Finally, as of 4th May 2020, I am:
    96kg
    Waist 105cm

    I have always been fairly "strong". My back squat (ATG) was usually around 120-130kg for sets of 5. My bench was up to 100kg for a set of 5. My deadlift was up to 180-190kg. However, I now realise my number 1 priority is HEALTH. I don't really care how strong I can get or how much muscle I can pack on. I literally just want to be at a healthy BMI and bodyfat percentage and reduce my chances of diabetes (which runs in my family) and heart disease. I believe this would basically be achievable if i can get back to a weight of approximately 80kg.

    The purpose of this journal is to help keep myself accountable. I want to make steady slow progress in order to create a lifestyle that I can actually comfortably live, rather than "yoyo" out of.

    I believe diet is 90% of the work when it comes to losing fat. I want to start by being more aware of what I put in my body everyday. Thus, my first commitment is to journal exactly what I eat everyday. I will then reassess every 2 weeks to see what changes I can implement. I will log my weight, waist measurement, and a photo (private) once per week every tuesday as a means to track my progress. I will continue to do some resistance training (mainly bodyweight exercises at home now) and some HIIT (sprints at the park).

    I hope that by posting in a public forum it will help keep me accountable.
    Reply With Quote

  2. #2
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 1 - Weight 96.3kg (-0.6kg), Waist 104cm (-1cm)

    10/05/2020
    9am - Black Cold Drip Coffee
    1pm - 5 x white raddish pattys
    1pm - Cold Drip Coffee with some milk
    430pm - 2 x sushi rolls
    6pm - 1 x mandarin
    730pm - prawns and egg with rice. Spinach and tomato salad with vinegar
    8pm - 1 x small icecream, small porton watermelon

    Not the "healthiest" day. Did not really want to eat the sushi roll but it would go bad otherwise, and wanted to finish off the last few remaining icecreams in the freezer. I will just keep logging my food for now with no specific restrictions in mind, just to be "aware" of what I'm eating on a daily basis first.

    11/05/2020
    9am - Black Cold Drip Coffee
    1pm - 3 x small mini sandwiches. 5 slices watermelon. 2 x mandarin
    1pm - Black Cold Drip Coffee
    5pm - Small portion watermelon
    730pm - 2 x Pork and Cabbage Roll with sausage in soup of carrot and potato

    Doing some bodyweight training at home today - namely push ups, chin ups, squats, crunches, back extensions.

    12/5/2020
    9am - Black Cold Drip Coffee
    1pm - 1 x Pork banh mi
    1pm - Black Cold Drip Coffee
    5pm - Watermelon, 4 x pieces of chocolate, small portion rockmelon, small portion grapes
    730pm - Mussels with toasted baguette

    Weighed myself today. Suprisingly dropped 0.6kg and 1cm off the waist already o_O Played about 1-2 hours of basketball.

    13/5/2020
    9am - Black Cold Drip Coffee
    1pm - 30g protein shake, box of rockmelon
    1pm - Black Cold Drip Coffee
    5pm - Small portion grapes, some dark chocolate, 1 small icecream
    730pm - Teriyaki salmon with vegies and rice, tofu

    14/5/2020
    9am - Black Cold Drip Coffee
    1pm - salmon salad, small icecream
    1pm - Black Cold Drip Coffee
    5pm - Small portion watermelon, some dark chocolate
    730pm - Seafood pasta

    15/5/2020
    9am - Black Cold Drip Coffee
    1pm - beef pho
    1pm - Black Cold Drip Coffee
    5pm - Handful of chips, some dark chocolate
    730pm - Thai food
    9pm - Iced Milk Tea

    A bit of a cheat day as restaurants opened for the first time since lockdown!

    16/5/2020
    9am - Black Cold Drip Coffee
    1pm - Handful of chips, some dark chocolate, Black Cold Drip Coffee
    730pm - Lamb Skewers, Squid, Sichuan Dinner
    9pm - Watemelon

    17/5/2020
    9am - Black Cold Drip Coffee
    1pm - Handful of chips, some dark chocolate, Chocolate milk
    730pm - Chips, Chicken, Salad
    9pm - Leftover sichuan food
    Last edited by Klaix92; 05-17-2020 at 07:05 PM.
    Reply With Quote

  3. #3
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 2 - Weight 96.4kg (+0.1kg), Waist 104cm (-0cm)

    18/05/2020
    9am - Black Cold Drip Coffee
    1pm - Yum Cha lunch, Black Cold Drip Coffee
    3pm - 1 chocolate biscuit
    7pm - Leftover sichuan food (fish, cabbage, rice), small portion watermelon
    8pm - 1 chocolate biscuit

    19/05/2020
    9am - Black Cold Drip Coffee
    1pm - Leftover curried rice, fish, beef, Black Cold Drip Coffee, 1 chocolate biscuit
    6pm - 1 chocolate biscuit, small portion watermelon and chips
    6pm - Leftover sichuan food (fish, chicken, rice), small portion watermlon

    GF made lots of homemade triple choc cookies.... T_T so hard to resist.

    20/05/2020
    9am - Black Cold Drip Coffee
    1pm - Pork Banh Mi, 1 chocolate biscuit, Black Cold Drip Coffee
    7pm - Pork Wontons, 1 chocolate biscuit, Iced Tea

    21/05/2020
    9am - Black Cold Drip Coffee
    1pm - Chicken and Salad, 1 chocolate biscuit, Black Cold Drip Coffee
    7pm - Pork Wontons, Raddish Patty, 1 chocolate biscuit, Iced Tea

    22/05/2020
    9am - Black Cold Drip Coffee
    1pm - Prawn Laksa, 1 chocolate biscuit, Black Cold Drip Coffee
    7pm - Beef Mushroom Rice, Tofu, 1 chocolate biscuit

    23/05/2020
    9am - Black Cold Drip Coffee
    1pm - Japanese seafood rice bowl
    7pm - Malatang

    24/05/2020
    9am - Black Cold Drip Coffee
    1pm - Chips, cookie, milk coffee
    7pm - Brazilian pork and beans dish with rice
    8pm - Grass jelly and tofu dessert, lamb skewers

    Friends came over for a dinner party!
    Last edited by Klaix92; 05-26-2020 at 06:44 AM.
    Reply With Quote

  4. #4
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 3 - Weight 95.9kg (-0.5kg), Waist 104cm (-0cm)

    25/05/2020
    9am - Black Cold Drip Coffee
    1pm - Cold Drip Coffee with Milk
    3pm - 1 chocolate biscuit, some chips
    7pm - Japanese BBQ, Milk Tea

    26/05/2020
    9am - Black Cold Drip Coffee
    1pm - Sandwiches, Black Cold Drip Coffee, 1 chocolate biscuit
    7pm - Leftover pork and rice with salsa, small scoop lemon icecream, 1 orange

    27/05/2020
    9am - Black Cold Drip Coffee
    1pm - Charcoal Chicken and Greek Salad, Black Cold Drip Coffee
    6pm - Lemon icecream
    7pm - Hot pot
    8pm - Tofu Dessert

    28/05/2020
    9am - Black Cold Drip Coffee
    1pm - Rice with chicken and pork, Black Cold Drip Coffee
    4pm - 1 x kitkat
    6pm - 1 x chocolate
    7pm - Pork and cabbage roll with soup, black sesame dessert

    29/05/2020
    9am - Black Cold Drip Coffee
    1pm - Noodles, Rice, Chicken, Black Cold Drip Coffee
    6pm - 1 x chocolate
    7pm - Rice, Pork, Dumplings, Soy Drink

    30/05/2020
    9am - Cappuccino
    1pm - Beef noodles, soy drink, fried chicken
    4pm - Some chips and lollies
    7pm - Leftover shanghainese food, white raddish, cabbage and pork roll

    31/05/2020
    9am - Black cold drip coffee
    1pm - Chicken pad thai, cappuccino
    5pm - Some chocolate, chips
    7pm - Beef and vegetable stew, potato salad
    Last edited by Klaix92; 06-04-2020 at 01:23 AM.
    Reply With Quote

  5. #5
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 4 - Weight 96.9kg (+1kg), Waist 105cm (+1cm)

    dammit.. took me 3 weeks to lose 1.5kg and then 1 week out of quarrantine to gain back 1kg. T_T

    01/06/2020
    9am - Black Cold Drip Coffee
    1pm - Yum cha lunch
    7pm - Beef and cabbage rice, miso soup

    02/06/2020
    9am - Black Cold Drip Coffee
    1pm - BLT sandwich, black cold drip coffee
    5pm - miso soup, chips, lollies
    7pm - beef and vegetable stew, potato salad

    03/06/2020
    9am - Black Cold Drip Coffee
    1pm - Burrito bowl, taco, black cold drip coffee
    6pm - beef and vegetable stew, wontons, beef rice

    04/06/2020
    9am - Black Cold Drip Coffee
    1pm - Banh Mi, black cold drip coffee
    7pm - Chicken, cabbage and mushroom, rice

    05/06/2020
    9am - Black Cold Drip Coffee
    1pm - Curry with rice, black cold drip coffee
    5pm - Some chocolate, lollies
    7pm - Hot Pot Dinner

    06/06/2020
    9am - Black Cold Drip Coffee
    1pm - Pastrami sandwich, ricotta pancake, cappuccino
    5pm - Some chocolate, lollies
    7pm - Cantonese dinner - rice noodle wraps, rice

    07/06/2020
    9am - Black Cold Drip Coffee
    1pm - Banh Mi, black cold drip coffee
    5pm - Lollies, prawn crackers
    7pm - Fried chicken, salmon rice, pumpkin stew
    Last edited by Klaix92; 06-08-2020 at 07:25 PM.
    Reply With Quote

  6. #6
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 5 - Weight 97.7kg (+0.8kg), Waist 105cm (-0cm)

    felt really bloated when I weighed myself this morning.. hopefully just a temporary gain in weight.. I want to try to fast at least 16 hours on 5 days of this week (last meal of the day and the first calories ex black coffee of the next day).

    08/06/2020
    9am - Black Cold Drip Coffee
    1pm - Vietnamese vegetarian dish, iced coffee
    7pm - Portugese chicken burger and chips and quarter chicken

    09/06/2020
    11am - Black Cold Drip Coffee x 2
    1pm - Prawn rice noodle rolls, seafood congee, soy milk
    7pm - Sichuan Dinner with rice
    8pm - Small portion pineapple

    10/06/2020
    9am - Black Cold Drip Coffee
    1pm - Chicken drumstick and salad, half chicken schnitzel sandwich, Black Cold Drip Coffee
    6pm - Salmon rice, leftover sichuan food, pumpkin, small scoop icecream
    8pm - 2 x snakes

    11/06/2020
    9am - Black Cold Drip Coffee
    1pm - Pizza, Pasta, Black Cold Drip Coffee
    6pm - Small amount icecream, Mandarin
    8pm - Fried chicken wings, Rocket Salad

    12/06/2020
    9am - Black Cold Drip Coffee
    1pm - Banh Mi, Black Cold Drip Coffee
    7pm - Seafood pasta, chicken paramagiana, milk tea

    13/06/2020
    9am - Black Cold Drip Coffee
    1pm - Sichuan Food, Cappuccino
    6pm - Iced Lemon Tea
    8pm - Korean BBQ

    14/06/2020
    9am - Black Cold Drip Coffee
    1pm - Black Cold Drip Coffee, oranges, kiwi
    6pm - Hot Pot
    8pm - Icecream, portion of donut
    Last edited by Klaix92; 06-15-2020 at 07:45 PM.
    Reply With Quote

  7. #7
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 6 - Weight 96.6kg (-1.1kg), Waist 104cm (-1cm)

    Lost some of the weight again. Intermittent fasting >16 hours overnight is definitely something i want to continue for this week.

    15/06/2020
    9am - Black Cold Drip Coffee
    1pm - Chicken bacon and cheese wrap, black cold drip coffee
    7pm - Chicken noodles, steamed salmon

    16/06/2020
    9am - Black Cold Drip Coffee
    12pm - Chicken noodles, leftover duck
    3pm - Cappuccino
    7pm - Octopus, Brussel Sprouts, Chicken, Pork Pizza, Tiramisu, Icecream

    17/06/2020
    9am - Black Cold Drip Coffee
    1pm - Wonton Laksa
    7pm - Leftover duck, chicken, potato, pizza, mandarin and orange

    18/06/2020
    9am - Black Cold Drip Coffee
    1pm - Beef curry with roti and some rice, black cold drip coffee
    5pm - small amount chocolate, mandarin, noguat, green tea bun
    7pm - Cabbage, seafood noodles, tomato soup, fish, orange

    19/06/2020
    9am - Black Cold Drip Coffee
    1pm - Chicken pasta, black cold drip coffee, small cappuccino
    5pm - small amount chips, chocolate, orange
    7pm - Salmon cabbage rice, pork pumpkin, carrot and potato stew, half orange

    20/06/2020
    9am - Black Cold Drip Coffee
    1pm - Lamb gyros, blueberry pancake, cappuccino
    7pm - Salmon cabbage rice, pork pumpkin, carrot and potato stew
    8pm - Milk tea

    21/06/2020
    9am - Black Cold Drip Coffee
    1pm - Left over salmon rice and stew, 1 donut, 1 green tea bun
    7pm - Dinner party (snacks, tacos, dessert)
    Last edited by Klaix92; 06-21-2020 at 06:56 AM.
    Reply With Quote

  8. #8
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 7 - Weight 96.4kg (-0.2kg), Waist 104cm (-0cm)

    Gyms reopened so I'm beginning to go back to barbell / compound lifting. Also beginning soccer training and games again which will hopefully help my journey. In addition, aiming to reduce the snacks between 5pm-6pm (after work, before dinner) by replacing with fruit... or going to the gym during that time.

    22/06/2020
    9am - Black Cold Drip Coffee
    1pm - Pork Banh Mi, black cold drip coffee
    7pm - Rice, Chicken soup, Chocolate cake

    23/06/2020
    9am - Black Cold Drip Coffee
    1pm - Cappuccino, Seafood Lunch at fish market, Iced tea
    7pm - Steamed crab, chicken soup, strawberries

    24/06/2020
    9am - Black Cold Drip Coffee
    1pm - Cappuccino, Pork Banh Mi
    5pm - Strawberries and blueberries
    9pm - Chicken soup, rice, pumpkin, donut

    25/06/2020
    9am - Black Coffee
    1pm - Steamed pork rice noodle, beef noodle soup
    5pm - Blueberries
    8pm - Ramen, Gyoza, Fish, Mandarin Soda

    26/06/2020
    9am - Black Cold Drip Coffee
    1pm - Curry with rice, Black Cold Drip Coffee
    5pm - Pineapple, mandarin
    9pm - Korean BBQ

    27/06/2020
    9am - Black Cold Drip Coffee
    1pm - Dim Sum, Black Cold Drip Coffee
    5pm - Pineapple, mandarin
    7pm - Hot pot, milk tea

    28/06/2020
    9am - Black Cold Drip Coffee
    1pm - Fried chicken, cappuccino, blueberries
    7pm - Omurice
    Last edited by Klaix92; 06-28-2020 at 01:30 AM.
    Reply With Quote

  9. #9
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 8 - Weight 97.3kg (+0.9kg), Waist 105cm (+1cm)

    I have started lifting weight again 4 days per week.. but also joined an outdoor soccer team playing 3 days per week. Also started rockclimbing 2-3 days per week. I believe the gain in weight is due to water weight in my muscles. I have replaced a lot of the unhealthy snacks I had with fruits like blueberries and strawberries. I want to keep this up while maintaining my activity levels

    29/06/2020
    9am - Black Cold Drip Coffee
    1pm - Omurice, blueberries
    7pm - Wagyu, Tofu, Rice, Grass jelly and tofu dessert

    30/06/2020
    9am - Black Cold Drip Coffee, BBQ meat with rice, Cappuccino
    1pm - Mandarins
    5pm - BBQ meat with noodles, lemon tea
    7pm - Gatorade
    9pm - Burger with mushroom sauce and spinach, strawberries and blueberries

    01/07/2020
    9am - Black Cold Drip Coffee
    1pm - Chicken wrap and salad, Black Cold Drip Coffee
    5pm - Mandarin, Strawberries
    9pm - Leftover BBQ meat with rice, blueberries

    02/07/2020
    9am - Black Cold Drip Coffee
    1pm - Crab CKT, Laksa
    3pm - Iced Latte
    7pm - Seafood rice, tofu, beef, pear

    03/07/2020
    9am - Black Cold Drip Coffee
    1pm - Sushi, Chicken wrap
    5pm - Chicken wrap, mandarin
    7pm - Gatorade
    9pm - Chicken schnitzel, chips, salad

    04/07/2020
    9am - Black Cold Drip Coffee
    1pm - Leftover rice, beef, black coffee
    6pm - Beef rbs, chips, chicken burger

    05/07/2020
    9am - Black Cold Drip Coffee
    1pm - Instant noodles, protein powder
    7pm - Cauliflower rice, beef curry, dessert
    Last edited by Klaix92; 07-05-2020 at 02:57 AM.
    Reply With Quote

  10. #10
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 9 - Weight 97.2kg (-0.1kg), Waist 105cm (+0cm)

    Still rock climbing 3 days per week and soccer 2 times per week... I feel my weight fluctuates quite rapidly but today felt bloated when i measured myself.

    06/07/2020
    9am - Black Coffee
    1pm - Sushi, Chicken wrap, Black Coffee
    5pm - Blueberries
    7pm - Wontons, noodles, milk tea

    07/07/2020
    9am - Black Coffee
    1pm - Chicken parmigiana, cappuccino
    3pm - Cappuccino
    5pm - Ramen, Matcha float
    8pm - Congee, rice noodle, soy drink, blueberries

    08/07/2020
    9am - Black Coffee
    1pm - Chicken subway, Black coffee
    5pm - Rice crackers, blueberries
    9pm - Beef noodles, bbq duck, braised meat

    09/07/2020
    9am - Black Coffee
    11am - Cauliflower rice and beef curry
    1pm - Cappuccino, baguette
    7pm - Eel and Wagyu rice, mackerel, octopus

    10/07/2020
    9am - Black Coffee
    1pm - Cappuccino, Chicken avocado salad
    5pm - Blueberries
    10pm - Instant noodles, eggplant, egg

    11/07/2020
    11am - Cappuccino, rice noodles, congee, soy
    3pm - Black coffee
    7pm - Beef noodles

    12/07/2020
    1pm - Beef tripe, black coffee
    3pm - CKT
    9pm - Fried chicken, chips, pepsi max
    Last edited by Klaix92; 07-12-2020 at 05:32 AM.
    Reply With Quote

  11. #11
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 10 - Weight 96.3kg (-0.9kg), Waist 104cm (-1cm)

    13/07/2020
    9am - Black Coffee
    1pm - Rice, Curried chicken
    7pm - Ramen, gyoza

    14/07/2020
    9am - Black Coffee
    11am - Yumcha
    4pm - Strawberries
    6pm - Pho, duck and chicken

    15/07/2020
    9am - Black Coffee
    1pm - Banh Mi
    5pm - Protein shake
    9pm - Duck and chicken with rice

    16/07/2020
    9am - Black Coffee
    1pm - Fried chicken and chips
    5pm - Rice cracker, grapes
    7pm - Duck and chicken with rice and vegies

    17/07/2020
    9am - Black Coffee
    1pm - Chicken burrito bowl
    5pm - Rice cracker, strawberries, protein shake
    9pm - Pork rib ramen, duck

    18/07/2020
    9am - Black Coffee
    1pm - Cappuccino, Burger, Chips
    6pm - Hot Pot dinner

    19/07/2020
    9am - Protein Shake
    1pm - Baked eggs, cappuccino
    6pm - Beef and raddish soup, BBQ duck, Cauliflower
    Last edited by Klaix92; 07-19-2020 at 03:31 AM.
    Reply With Quote

  12. #12
    Wha? AlexSays's Avatar
    Join Date: Jun 2017
    Posts: 1,375
    Rep Power: 13922
    AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000)
    AlexSays is offline
    Hallo there. Keep it up!

    Just gonna throw 2c in (feel free to ignore it)

    Looks like you are bouncing around quite a fair bit. I personally prefer not to track calories and just keep a 'mental tally' of my intake with estimates, however if you are seeing this kind of yo-yoing around a certain point it might be time to start considering tracking your calories and being a little more conscious of exactly how much you are eating. It seems like you are eating alot less on some days and then subconsciously overcompensating on others. I would suggest finding a solid calorie goal and trying to hit it as consistantly as you can. This hopefully will improve your consistancy and avoid any days that are 'too low', thereby avoiding subsequent days that are 'too high'.

    Also I tend to weigh myself every day as it allows me to spot trends amongst water fluctuation. Weighing once a week leaves you vulnerable to a random fluctuation on your weigh day, leaving you no real idea of your progress or lack of compared to last week.

    Will be subbing, good luck!
    Reply With Quote

  13. #13
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Originally Posted by AlexSays View Post
    Hallo there. Keep it up!

    Just gonna throw 2c in (feel free to ignore it)

    Looks like you are bouncing around quite a fair bit. I personally prefer not to track calories and just keep a 'mental tally' of my intake with estimates, however if you are seeing this kind of yo-yoing around a certain point it might be time to start considering tracking your calories and being a little more conscious of exactly how much you are eating. It seems like you are eating alot less on some days and then subconsciously overcompensating on others. I would suggest finding a solid calorie goal and trying to hit it as consistantly as you can. This hopefully will improve your consistancy and avoid any days that are 'too low', thereby avoiding subsequent days that are 'too high'.

    Also I tend to weigh myself every day as it allows me to spot trends amongst water fluctuation. Weighing once a week leaves you vulnerable to a random fluctuation on your weigh day, leaving you no real idea of your progress or lack of compared to last week.

    Will be subbing, good luck!
    Thanks a lot Alex. Yes i have been considering trying to "pre-organise" my meals ahead of time so that it's more consistent on a daily basis in terms of calories. I'm thinking of starting this in perhaps 2-3 weeks time. I agree weighing weekly can cause fluctuations. I might increase to 2-3 times / week then! Thanks!
    Last edited by Klaix92; 07-16-2020 at 02:35 AM.
    Reply With Quote

  14. #14
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 11 - Weight 95.7kg (-0.6kg), Waist 103cm (-1cm)

    20/07/2020
    9am - Black Coffee
    1pm - Chinese food, cappuccino
    7pm - Stir fried hot pot with rice

    21/07/2020
    10am - Cappuccino
    1pm - Steak omurice, cappuccino
    5pm - Ramen, Gyoza
    7pm - Beef soup, milk tea

    22/07/2020
    9am - Black Coffee
    1pm - Wonton laksa
    5pm - Blueberries
    9pm - Vietnamese Pork Noodles, Chocolate Cake (Baked by GF)

    23/07/2020
    9am - Black Coffee
    1pm - Banh Mi
    5pm - Blueberries
    9pm - Vietnamese Pork Noodles, Chocolate Cake (Baked by GF)

    24/07/2020
    9am - Black Coffee
    1pm - Salad, Sushi
    5pm - Chocolate Cake (Baked by GF)
    7pm - Vietnamese Pork Noodles

    25/07/2020
    11am - Seafood chowder, Ragu pasta, cappuccino
    2pm - Black Coffee
    7pm - Korean BBQ, Soju

    26/07/2020
    9am - Black Coffee
    1pm - Baked eggs, burger, cappuccino
    7pm - Chicken Parmagiana, Sausage and Mash, Pepsi Max
    Last edited by Klaix92; 07-26-2020 at 07:14 AM.
    Reply With Quote

  15. #15
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 12 - Weight 96.3kg (+0.6kg), Waist 103cm (+0cm)

    27/07/2020
    9am - Black Coffee
    1pm - Chicken wrap, cappuccino, watermelon
    7pm - Watermelon, chicken soup, shredded chicken, beef and raddish, rice

    28/07/2020
    11am - Cappuccino
    1pm - Ramen, Gyoza, Cappuccino
    9pm - Dim sum, Rice, Chicken, Vegies, Soup

    29/07/2020
    9am - Black Coffee
    1pm - Beef and rice, chicken katsu
    7pm - Beef and raddish noodles, cherries

    30/07/2020
    9am - Black Coffee
    1pm - Burrito bowl, piccolo
    7pm - Beef tendon noodles, dark chocolate, blueberries

    31/07/2020
    9am - Black Coffee
    1pm - Hainan chicken rice, piccolo
    5pm - blueberries, cherries
    9pm - Chicken burger, chicken

    01/08/2020
    9am - Udon, squid, beans, piccolo
    3pm - Black coffee, chips
    7pm - Ribs, fries

    02/08/2020
    9am - Black coffee
    1pm - Piccolo, sandiches, baguette, tarts, milk tea
    8pm - Chicken, pumpkin, beetroot salad
    Last edited by Klaix92; 08-03-2020 at 01:53 AM.
    Reply With Quote

  16. #16
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 13 - Weight 95.4kg (-0.9kg), Waist 103cm (+0cm)

    03/08/2020
    9am - Black Coffee
    1pm - Burrito bowl, piccolo
    5pm - Chips, small amount chocolate
    7pm - Chicken hot pot

    04/08/2020
    1pm - Sushi / Sashimi, piccolo x 2
    9pm - Chicken, noodles, pumpkin, beetroot salad

    05/08/2020
    9am - Black Coffee
    1pm - Burrito bowl, piccolo
    5pm - Pear, Rice cracker
    9pm - Rice cake with pork, icecream cone

    06/08/2020
    9am - Black Coffee
    1pm - Seafood lunch, piccolo
    7pm - Soupy rice with chicken, tendon
    9pm - Half Icecream cone

    07/08/2020
    9am - Black Coffee
    1pm - Salmon, Salad, Sushi, piccolo
    5pm - Icecream cone
    9pm - BBQ Beef, Side dishes

    08/08/2020
    9am - Black Coffee
    11am - Raddish loaf with pork
    2pm - Cappuccino
    7pm - Japanese skewers, fish, icecream

    09/08/2020
    9am - Black Coffee
    1pm - Beef noodles, onion pancake, milk tea
    7pm - Fish, Pork, Egg, Rice, Soup, Icecream
    Last edited by Klaix92; 08-09-2020 at 03:20 AM.
    Reply With Quote

  17. #17
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 14 - Weight 95.5kg (+0.1kg), Waist 103cm (+0cm)

    10/08/2020
    9am - Black Coffee
    1pm - Chicken toast, half latte
    5pm - small amount of nuts
    7pm - chilli dry hot pot, rice
    9pm - small amount of chips

    11/08/2020
    9am - Black Coffee
    1pm - Leftover chicken, black coffee
    5pm - Strawberries, blueberries, protein powder, small amount of chips
    9pm - Prawn and vegetable stirfry noodles

    12/08/2020
    9am - Black Coffee
    1pm - Curry with rice, piccolo
    5pm - Strawberries, blueberries, brownie
    8pm - Tofu with rice

    13/08/2020
    9am - Black Coffee
    1pm - French toast, pasta, cappuccino, piccolo
    9pm - Seafood okonomiyaki

    14/08/2020
    9am - Black Coffee
    1pm - Noodles, sushi, piccolo
    5pm - Brownie x 2
    7pm - Tofu, pork, egg, rice

    15/08/2020
    9am - Black Coffee
    1pm - Eel rice, chicken, lamb, piccolo
    7pm - Chinese hot pot
    9pm - Share of cake

    16/08/2020
    11am - piccolo
    2pm - Salami toast, piccolo
    7pm - Fish and prawn burger, chips, onion rings, chicken, soda
    9pm - Redbean icecream
    Last edited by Klaix92; 08-16-2020 at 05:39 AM.
    Reply With Quote

  18. #18
    Wha? AlexSays's Avatar
    Join Date: Jun 2017
    Posts: 1,375
    Rep Power: 13922
    AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000)
    AlexSays is offline
    How's it going? Looks like there is still a general downward trend in weight, good job!
    Reply With Quote

  19. #19
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Originally Posted by AlexSays View Post
    How's it going? Looks like there is still a general downward trend in weight, good job!
    Thanks! I'm happy with the (slow) progress! My waist has consistently gotten smaller (by 2cm). I have also noticably gotten more visibly built around my back and arms as i started rock climbing 3 days per week for the past 1.5 months. So things are doing good at the moment. Have started to weigh myself a bit more regularly but still not yet at the point of calculating my meal calories yet though.
    Reply With Quote

  20. #20
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 15 - Weight 95.5kg (+0.0kg), Waist 103cm (+0cm)

    Looks like i've hit a stable weight at around 95.5. Will need to reduce some calories slightly over the next few weeks. Been snacking on some stuff that I could probably do without - such as chips etc. Will stop buying them in the first place! (Tho my gf buys them xD)

    17/08/2020
    9am - Black Coffee
    1pm - Chicken wrap, piccolo
    5pm - Small amount of watermelon
    7pm - Japanese noodle hot pot, leftover calpis drink

    18/08/2020
    11am - Piccolo, Yum cha
    3pm - Piccolo
    5pm - Watermelon
    9pm - Leftover rice, pork, tofu soup

    19/08/2020
    9am - Black Coffee
    1pm - Sandwich, mandarin, piccolo
    5pm - Mandarin, blueberries, strawberries
    9pm - Chicken katsu with curried rice, watermelon

    20/08/2020
    9am - Black Coffee
    11am - Chicken sandwich, mandarin
    2pm - Piccolo
    5pm - Blueberries
    9pm - Okonomiyaki, Watermelon

    21/08/2020
    9am - Black Coffee
    1pm - Burrito Bowl, piccolo
    7pm - Chinese Hot Pot

    22/08/2020
    9am - Black Coffee
    1pm - Piccolo
    4pm - BBQ meats and sausages
    9pm - Ribs, chips, milo shake

    23/08/2020
    10am - Black Coffee
    2pm - Banh xeo, viet noodles, iced coffee
    6pm - Picked beg and fish, Rice, Rice dessert
    Last edited by Klaix92; 08-25-2020 at 01:39 AM.
    Reply With Quote

  21. #21
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 16 - Weight 95.4kg (-0.1kg), Waist 103cm (+0cm)

    24/08/2020
    9am - Black Coffee
    1pm - Burrito bowl, piccolo
    5pm - Curied rice small portion
    9pm - Seafood rissoto, orange

    25/08/2020
    1pm - Piccolo, Yum Cha
    8pm - Steak, Prawn, Octopus, Dessert (Big Dinner out with GF)

    26/08/2020
    9am - Black Coffee
    1pm - Banh Mi, piccolo
    5pm - Blueberries, orange
    9pm - Beef with bok choy and rice, blueberries

    27/08/2020
    10am - Latte
    1pm - Spanish tapas, Piccolo
    7pm - Seafood and mushroom noodles
    8pm - Chips

    28/08/2020
    9am - Black Coffee
    1pm - Seafood rissoto, piccolo
    5pm - Strawberries, small amount chips and chocolate
    8pm - Rice with Spicy beef / mushroom

    29/08/2020
    11am - Seafood noodles, black coffee
    5pm - Strawberries, small amount chips and chocolate
    8pm - Chicken and mushroom curry with rice

    30/08/2020
    9am - Black Coffee
    1pm - Picnic food, piccolo
    7pm - Burger, chips, chicken wing, soda
    Last edited by Klaix92; 08-30-2020 at 06:24 AM.
    Reply With Quote

  22. #22
    Wha? AlexSays's Avatar
    Join Date: Jun 2017
    Posts: 1,375
    Rep Power: 13922
    AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000)
    AlexSays is offline
    co-habitting is the death of many diets lol!

    Keep it steady! You still seem to be fluctuating through a cycle of around 2kg either way. Try and be consistent and stop the snacking!
    Reply With Quote

  23. #23
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 17 - Weight 95.2kg (-0.2kg), Waist 102cm (-1cm)

    31/08/2020
    9am - Black Coffee
    1pm - Sandwich, half croissant, piccolo
    5pm - Small amount dark chocolate
    7pm - Salmon and mushroom pasta

    01/09/2020
    9am - Baked eggs, barramundi, piccolo x 2
    1pm - yum cha
    5pm - small amount dark chocolate
    9pm - Teriyaki prawns with rice, small amount chips

    02/09/2020
    9am - Black Coffee
    1pm - Burrito bowl, piccolo
    5pm - Blueberries, small amount dark chocolate
    8pm - Beef and corn with rice, mandarin

    03/09/2020
    9am - Piccolo
    1pm - Noodles, dumplings, piccolo
    8pm - Leftover salmon pasta, chicken breast, curried rice

    04/09/2020
    9am - Black Coffee
    1pm - Grilled chicken salad, piccolo
    5pm - Small amount dark chocolate
    9pm - Baked curry prawn rice, strawberries

    05/09/2020
    9am - Black Coffee
    1pm - Burrito bowl
    3pm - Small amount of dark chocolate and strawberries
    9pm - Chicken and tabouli wrap, 1 scoop icecream

    06/09/2020
    9am - Black Coffee
    1pm - Grilled chicken salad, black coffee
    7pm - Hot pot dinner, icecream
    Last edited by Klaix92; 09-06-2020 at 06:00 AM.
    Reply With Quote

  24. #24
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Originally Posted by AlexSays View Post
    co-habitting is the death of many diets lol!

    Keep it steady! You still seem to be fluctuating through a cycle of around 2kg either way. Try and be consistent and stop the snacking!
    Thanks. Agreed need to keep it going Esp with snacking. I've tried to replace my snacking with something a bit better - eg. Strawberries / blueberries.

    Managed to shed another cm off the waist and people around me have commented that I look slimmer. Quite happy!
    Reply With Quote

  25. #25
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 18 - Weight 95.1kg (-0.1kg), Waist 102cm (+0cm)

    07/09/2020
    9am - Black Coffee
    1pm - Chicken sandwich, piccolo, bbq duck
    3pm - Crackers, cheese, blueberries, milk tea
    9pm - Stirfried pork and vegies, bbq duck, rice

    08/09/2020
    1pm - Japanese bento (katsu, rice, sashimi), piccolo
    5pm - Strawberries
    9pm - Salmon and Cabbage fried rice, strawberries

    09/09/2020
    9am - Black Coffee
    1pm - Chicken sandwich, piccolo
    3pm - 2 x pieces of chocolate, 1 x snake
    7pm - Beef and cabbage rice

    10/09/2020
    9am - Black Coffee
    1pm - Rice, Noodles, Chicken, Spring roll, small slice of cake, piccolo
    5pm - 1 x snake
    7pm - Hot pot with rice, strawberries

    11/09/2020
    9am - Black Coffee
    1pm - Chicken kebab
    3pm - Sushi, Piccolo
    5pm - 1 x snake, some strawberries
    8pm - Capsicum stuffed with pork, broccolini, rice

    12/09/2020
    11am - Beef rice, Black coffee
    3pm - Chips, sugar free soft drink
    5pm - Leftover rice with capsicum and pork
    8pm - Beef noodles, duck, dessert

    13/09/2020
    HOLIDAY / TRIP.
    Last edited by Klaix92; 09-15-2020 at 03:36 AM.
    Reply With Quote

  26. #26
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 19 - Weight 95.2kg (+0.1kg), Waist 101cm (-1cm)

    14/09/2020
    HOLIDAY / TRIP.

    15/09/2020
    HOLIDAY / TRIP.

    16/09/2020
    9am - Black Coffee
    1pm - Grilled chicken salad, piccolo
    5pm - Leftover soy drink, proscuitto, chips
    9pm - Grilled chicken salad, steak, bread

    17/09/2020
    9am - Black Coffee
    1pm - Thai beef Salad, 2 x dried plums
    5pm - Dried plums
    9pm - Chicken salad x 2

    18/09/2020
    9am - Black Coffee
    1pm - Chinese food
    5pm - Dried plums, taro bun
    8pm - Pho, Shaved ice dessert

    19/09/2020
    10am - Baked eggs, toast, piccolo x 2
    3pm - Tahini balls x 2
    8pm - Burger, chips, salad, dessert

    20/09/2020
    9am - Piccolo
    1pm - Eggs and toast
    6pm - Duck, Beef noodles, milk tea, popcorn
    9pm - Bingsoo
    Last edited by Klaix92; 09-22-2020 at 05:19 AM.
    Reply With Quote

  27. #27
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 20 - Weight 94.7kg (-0.5kg), Waist 102cm (+1cm)

    Weight finally dropped a bit further! Getting much stronger too. Rockclimbing / Training 3 days per week + Soccer 1-2 days per week!

    21/09/2020
    9am - Black Coffee
    1pm - Teriyaki Chicken Bento Box
    7pm - Cabbage roll, pasta salad

    22/09/2020
    1pm - Fish, Eggs, Bread, Shakshuka, Piccolo
    4pm - Milk tea
    9pm - Fried chicken x 2 pieces, chips, sugar free soft drink

    23/09/2020
    9am - Black Coffee
    1pm - Burrito
    5pm - Strawberries, blueberries
    7pm - Salmon and cabbage rice

    24/09/2020
    9am - Black Coffee
    1pm - Rice / Noodles, Piccolo
    5pm - Strawberries, blueberries
    8pm - Sesame ball
    9pm - Stirfriend pork and veg with rice, soup

    25/09/2020
    9am - Black Coffee
    1pm - Chicken Salad, Piccolo
    5pm - Strawberries, blueberries
    8pm - Burrito bowl, blueberries, raspberries

    26/09/2020
    11am - Sashimi Salad, Piccolo
    5pm - Some dried berries
    9pm - 3 x chicken thighs, chips, sugar free soft drink, half of a cheesecake slice (Party at friends house)

    27/09/2020
    11am - Piccolo
    1pm - Banh xeo, viet iced coffee
    7pm - Blieberries, strawberries
    8pm - Fried chicken and curried mushroom rice
    Last edited by Klaix92; 09-27-2020 at 04:42 AM.
    Reply With Quote

  28. #28
    Wha? AlexSays's Avatar
    Join Date: Jun 2017
    Posts: 1,375
    Rep Power: 13922
    AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000) AlexSays is a splendid one to behold. (+10000)
    AlexSays is offline
    Nice going buddy. Love it when you finally get that drop :P
    Somehow still managing to avoid getting 'too big'
    Reply With Quote

  29. #29
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 21 - Weight 93.9g (-0.8kg), Waist 101cm (-1cm)

    Lost some more! Going to continue what I'm doing especially replacing snacks with blueberries.

    28/09/2020
    9am - Black Coffee
    1pm - Blueberries, strawberries, protein shake
    4pm - Piccolo
    7pm - Pork and beans, clam and chive omelette, rice, icecream

    29/09/2020
    9am - Black Coffee
    11am - Curried rice with chicken half portion
    1pm - Piccolo
    4pm - Green tea with plum jelly
    5pm - Blueberries
    9pm - Seafood noodles, raspberries, half icecream

    30/09/2020
    9am - Black Coffee
    1pm - Chicken salad, Piccolo
    5pm - Blueberries
    7pm - Stirfried spicy meat and veg with rice, blueberries

    01/10/2020
    9am - Black Coffee
    1pm - Chicken sandwich, Piccolo
    5pm - Blueberries
    7pm - Burrito bowl, salad, blueberries

    02/10/2020
    9am - Black Coffee
    1pm - Chicken parmigiana with chips and salad
    5pm - Blueberries
    7pm - Chicken scnitzel with chips and salad, strawberries, icecream

    03/10/2020
    9am - Black Coffee
    1pm - Taiwanese beef noodles, 1 slice cake, piccolo, 1 mandarin
    5pm - Milk tea, sausage
    7pm - BBQ duck and taro with rice, small portion mooncake, 1 mandarin

    04/10/2020
    9am - Curried rice with chicken, piccolo
    1pm - Pho, Lemon Tea
    8pm - BBQ wagyu, rice, mango dessert, fried chicken wings / skin
    Last edited by Klaix92; 10-05-2020 at 01:32 AM.
    Reply With Quote

  30. #30
    Registered User Klaix92's Avatar
    Join Date: May 2020
    Age: 50
    Posts: 28
    Rep Power: 0
    Klaix92 is on a distinguished road. (+10)
    Klaix92 is offline
    Week 22 - Weight 93.9g (+0kg), Waist 101cm (+0cm)

    05/10/2020
    9am - Black Coffee, blueberries
    1pm - Yum cha, soy milk tea, tofu pudding
    7pm - Ramen, gyoza, watermelon

    06/10/2020
    1pm - Laksa, Milk Tea, Piccolo
    6pm - Blueberries, mandarin
    8pm - Rice, BBQ duck, Egg with chives, Pork and cabbage stirfry, tofu soup

    07/10/2020
    9am - Black Coffee
    1pm - Sushi, Piccolo
    5pm - Blueberries
    7pm - Tofu, bbq duck, rice, watermelon

    08/10/2020
    9am - Black Coffee
    1pm - Banh Mi, Piccolo
    5pm - Watermelon, Mandarin
    7pm - Prawn and mushroom noodles, half icecream

    09/10/2020
    9am - Black Coffee
    1pm - Burrito Bowl, Piccolo
    8pm - Steak, Chips, Fried Squid

    10/10/2020
    9am - Eggs Benedict, Bacon, Piccolo x 2
    1pm - Tofu with Rice
    5pm - Milk Tea
    8pm - Noodles, chicken, quail, half icecream, watermelon

    11/10/2020
    1pm - Pastries, Prawn Pasta, Crab Burger, Chips, Latte
    7pm - Mushroom salad, chicken, leftover pastry
    Last edited by Klaix92; 10-11-2020 at 04:28 AM.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts