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    168kg to 100kg - Motivation log : Getting back on that horse

    First off, some of you might know me from a couple of years back. I went from ~160kg to ~115kg, and loved every moment.

    I.. lost my way. I can't make excuses, as every choice I have made over the lasts 4 years getting back to this point has been my own.
    I obese. I'm lazy. I'm tired. And I'm sick of it. So this is my accountability & motivation log. I'm sick of being the biggest guy in the room.
    Sick of putting on a shirt and realising that it doesn't fit anymore. Sick of not being able to walk with my fiance without weezing and hissing
    when we go out and walk the dogs to the park.

    So today is Day 1 of the change. Sitting here at work, I have made the same decision that I made 6 years ago when my initial journey started.
    I'm going to lose it all, no matter what it takes.

    With 76 days left in 2018, I want to be able to say I have lost 1kg/week for the rest of the year, to jumpstart my journey. I've done it before and
    I can do it again.

    First log :

    Fitness goals - Week 1, 45 minutes of walking per day at a decent pace

    Daily goals (1900 Calories ; 238g Carbs ; 95g Protein ; 63g Fats )

    Weigh in: 168kg (last night)
    Goal : 100kg (date unknown, but 1kg/week for the time being)

    Morning log :
    Slept well, but back pain is prominent. Got up, took a shower, arrived at work at 6:15am. Time to start the day

    Afternoon log :
    Forgot to pack lunch, and caved getting a dagwood + chips at the local market. sigh. This is going to hurt my totals for the day, but I'm logging
    it honestly regardless. I have only my self to blame

    Evening log :
    Had a very long day at work, with projects nearing completion. Stopped at the store on the way home to get ingredients for a lunch for tomorrow
    as to avoid what happened yesterday. Hopefully that works out better.

    Before dinner :
    Got very hungry, so I had some of the food I would have had for lunch tomorrow. Macros are going to be way over for today, but its mostly due to my
    lunch being so damn unhealthy. This is likely due to the fact that I had a sugary drink after lunch and nothing else for a couple of hours. Have to not make
    this mistake again, sigh.

    Meal 1 (breakfast) (7am @ work) - 275cal ; 40c ; 11p ; 10f
    Half cup of oats
    Cup 'o coffee
    Both with added milk + something sweet

    Meal 2 (snack) (9:45am @ work) - 138cal ; 16c ; 3p ; 8f
    Popcorn with some spice

    Meal 3 (lunch) (12:30pm @ work) - 1,199cal ; 142c ; 52p; 47f
    Dagwood + chips(200g) - Very bad idea

    Meal 4 (snack) (13:30pm @ work) - 240cal ; 60c ; 0p ; 0f
    Energy drink. Bad idea

    Meal 6 (snack) (18:00pm @ home) - 349cal ; 28c ; 17p; 22f
    Sandwich - 1/4 of a mini french loaf with ham, mayo and cheese.

    Meal 5 (dinner) (19:15pm @ home) - 533cal ; 21c; 20p; 26f
    Pap & wors - Sausage dish with maize polenta (basically, its traditional here where I live) & gravy
    Peach ice tea (light one from lipton. Similar to "zero" soda's except it's ice tea)

    Goal : 1900cal ; 238c ; 95p ; 63f
    Today : 2891cal ; 330c ; 111p; 117f

    Nett : -991cal ; -92c ; -16p ; -54f

    Obviously I'm over calorie limits on all accounts, but I only have my self to blame. Rather than focus on what happened, I'm moving
    on to try and make tomorrow a better day. I've pre-packed a lunch that should sustain me, so hopefully it goes better tomorrow.
    Dinners are hard to estimate for me, since I now live with my fiance's family (or they live with us to be more exact), so its not trivial
    to calculate everything (considering I don't cook myself every night anymore).

    Day 1 of many. Good be better, could be worse. Lets see if day 2 can get better

    EDIT: Updated
    Last edited by NieKZ; 10-15-2018 at 10:45 PM. Reason: Updated logs for the day
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    Day #2 (Tuesday, 16 Oct 2018)

    Woke up relatively well rested. AHI was low @ 0.7, and had around 5.7hours of sleep according to my APAP device. Yes. I have sleep apnea. I've been a mega snorer all my life, but I only made the leap recently to get a sleep study done. My AHI was over 30.. which is very very bad.. So now I sleep with a breathing apparatus. Ever since I've felt quite a lot better. I can stay awake more easily, and I don't fall asleep constantly in the mornings. I would like to have a morning gym session again though, but since I don't drive myself to work anymore, its a bit of a struggle (since I get there at 5:45am...

    Morning log :
    Going to take my starting weight photos tonight. Dreading the experience. But it has to be done, more for me than anyone else. Body dysmorphia and all of that,
    as its been an issue in the past. Today I am trying to better my lunch intake so that I don't fall behind too much for my calories for this week. I'm doing this by increasing my water intake,
    so I'll be posting my water intake from now onwards as well, since that is something I slack off on often. Ate my oats + coffee. Didn't add nutella today, since I think I need to decrease the sugars + fats I take in. Baby steps.

    Afternoon log :
    Ate lunch quite early. Getting hungry and cranky. Made sure not to go to the shops, as to not buy unnecessary junk, so that's a win at least. Hoping to last the rest of the day until I get to dinner..

    Late afternoon log :
    Got very hungry towards coming home. Ended up getting some fish at the store, but I don't feel very satisfied after that to be frank. Trying to last till dinner...
    I bought some chicken breasts for lunches for this week when I was at the store as well as another 6" french loaf, so should be sorted what lunches are concerned at least. Hoping to hold out on eating anything unnecessary in the meantime.

    Evening log :
    So from what I can tell, my fat count is way out from my macros. So I will have to do some reading on lower fat meals, OR drastically reduce the other things in my meals. This is better than I
    was doing though, since before yesterday I was eating 4000+ cals a day, so dropping to between 2k and 2.5k is a good reduction. Not quite good enough with how little i'm active, but a start none the less. What I realise though, is that my body doesn't really know what hungry is anymore, since I constantly crave sweetness. Not sure if its dehydration or if its me being so used to getting so much sugar. Probably a combination of both. Ah well. Small steps, this is only day 2...

    Meal 1 (breakfast - 6:30am @ work) : 237cal ; 38c ; 10p ; 7f
    half cup of oats w/ milk + coffee w/ sugar + milk

    Meal 2 (snack - 10:15am @ work) : 138cal ; 16c ; 3p ; 8f
    Popcorn (will probably see this often, we have a machine at work)

    Meal 3 (lunch - 11:45am @ work) : 584cal ; 54c ; 29p ; 32f
    Sandwich I made last night. Basically half a 6" french loaf with ham, cheese, and mayo

    Meal 4 (Snack - 16:22 @ home) : 344cal ; 16c ; 36p ; 15f
    Battered fish

    Meal 5 (Dinner - 19:30 @ home ) : 800cal ; 92c ; 31p ; 35f
    Pork sausage + bacon pasta. Had 2 servings, hence the high numbers. I should have stayed with one portion..

    Meal 6 (Snack - 18:30 @ home ) : 126cal ; 1c ; 17p ; 19f
    Dried meat snack. Probably shouldn't have had this

    Goal : 1900cal ; 238c ; 95p ; 63f
    Today : 2229cal ; 217c ; 126p ; 116f

    Nett today : -329cal ; 21c ; -31p ; -53f
    Nett overall : -1320cal ; -71c ; -47p ; -107f

    Weigh-ins :
    initial : 168kg on 15 October 2018
    Weekly : ???

    EDIT: Updated
    Last edited by NieKZ; 10-16-2018 at 01:48 PM. Reason: Added the rest of the days logs
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    Day #3 (Wednesday, 17 Oct 2018)

    Morning log :
    Woke feeling relatively rested. AHI was 1.4 for last night. Got 7.0 hours of sleep on the APAP machine. Not feeling very motivated for the day. Ended up not taking the progress photos last night. Did a weigh in this morning. Probably just fluctuation in bowls, but came in at 164.9kg. Will see how that holds up at the end of this week. I'll be taking regular measurements every 2 days or so, and then one official one at the end of every week.

    Evening log :
    I broke down. I binged. Hard. I'm quite far behind on my goal of doing 1900 a day. In fact, in 3 days, i've had 2 additional days worth of food. But. I'm not going to give up, and ruin my progress. I'm carrying on tomorrow, come hell or high water. There will be setbacks, but I just need to keep at it, and try harder. I think the big thing that is ruining me is that I sit for most of the day, and I currently don't have gym or martial arts to keep me occupied, so I end up giving in and binging.

    Meal 1 (breakfast - 06:30 @ work) : 172cal ; 24c ; 8p; 7f
    Coffee & oats (half a cup of raw oats). Skipped the sugar today, added 1tsp nutella instead. Also swapped to low fat milk from today, as i don't really taste a difference

    Meal 2 (snack - 10:00 @ work) : 138cal ; 16c ; 3p ; 8f
    Popcorn

    Meal 3 (lunch - 12:30 @ work) : 485cal ; 54c ; 27p ; 21f
    Sandwich with ham, cheese and mayo. Used less cheese + mayo than yesterday, hence the reduction in calorie amount

    Meal 4 & 5 & 6. Feel too ashamed to document tbh, but here goes.
    KFC for afternoon snack, I had gone home early since my fiance hurt her ankle. Stopped at KFC and got takeout, which is where everything started.
    Ended up snacking and not eating for the evening. Chips, dip, gummies, soda. It was a bad night what diet is concerned. :cry:

    Goal : 1900cal ; 238c ; 95p ; 63f
    Today : 4314cal ; 670c ; 105p ; 150f

    Nett today : -2414cal ; -432c ; -10p ; -87f
    Nett overall : -3734cal ; -503c ; -57p ; -194f

    Weigh-ins :
    initial : 168kg on 15 October 2018
    Weekly : ???

    EDIT: Updated
    Last edited by NieKZ; 10-17-2018 at 11:53 PM. Reason: updated evening log
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    Always tough when you slide backward but it's never too late to kick yourself in the toosh and get right back on the trail. Good that you caught yourself now and you've regained your commitment. Keep it up!

    You. Can. Do. This.
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    Originally Posted by augmentedashe View Post
    Always tough when you slide backward but it's never too late to kick yourself in the toosh and get right back on the trail. Good that you caught yourself now and you've regained your commitment. Keep it up!

    You. Can. Do. This.
    Thank you! The bout of encouragement is always welcoming

    Monday, 22nd of October 2018

    After a day of binge, and a couple of days away, I'm back to logging. I think what kicked me in the nuts was the MFP message after the binge day... "If every day were like today, you'd be 173kg in 5 weeks..". I think that really knacked me. Change happens quickly, in both directions. So if I don't do something drastic quickly, I won't make my goal of 1kg a week. Currently, I'm way behind, but I still have time. So lets change today.

    Morning log :
    I had insane back pain when I woke up. So much so that I had to take a warm shower to help me get mobile this morning. My back pain has been getting worse as my exercise has been stagnating, and as I've picked up weight. I need to fix this, or I am going to end up killing myself in the years to come.

    Meal 1 : (breakfast, 7am @ work) - 218cal ; 36c ; 9p ; 6f
    Oats & coffee, both with 1 sugar and low fat milk

    Meal 2: (snack, 9:30am @ work) -
    Popcorn

    Meal 3: (lunch, 13:00 @ work) -
    Potato and some crumbed chicken. Had 2 soft drinks with it

    Meal 4: skipped

    Meal 5: (dinner, 19:30 @ home) -
    Tuna salad + soft drink

    Meal 6: (snack, 20:30 @ home) -
    Crisps + cottage cheese

    Totals for today : 2,837cal ; 365c ; 133p ; 104f

    Was quite a bit over my calorie budget for today, probably even more than my estimate above, since I wasn't tracking completely accurately. It was damn hot though. 39*C. I need to drink more water, I still think its where a lot of my hunger stems from, since I don't drink enough water and instead binge on soft drinks. Tomorrow is another day
    Last edited by NieKZ; 10-22-2018 at 10:30 PM.
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    Tuesday, 23 October 2018

    Had a rough day and night yesterday. All day at work was spent doing damage control, all evening was spent trying not to die from heatstroke (it was 40C max yesterday over here...)

    Meal 1 (skipped. Had a glass of apple juice, and a glass of water)
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    Wednesday, 7th November 2018

    Geez. It's been Chaotic, so much so that I haven't had time to breathe properly. So I have made some changes in how I approach things, as I think that currently my mind isn't in the right space to change all at once.
    I'm starting out with increasing water intake, and decreasing soda (hopefully to 0, currently its about 2 glasses a day, which is already a lot less than the 2L+ a day). Slowly but surely getting back into it, but I don't feel like
    I need to rush currently. Slow and steady wins the race.

    I think the biggest factor for my current state is two-fold. One, I don't have the same exercise daily I had back when I was losing weight properly. Second, my work keeps me occupied for most of the day, so when it comes to meal times, I take what I can get and just go with it, whether its healthy or not. This is a problem. Meal-prep is something I DRASTICALLY need to implement, or I will keep on failing with this until the end of time.
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    Monday, 3rd December 2018

    Day ??? of who knows. I've been bad. And I know this. So today I went and did something that might end up providing me with some more motivation.
    Up to this point, I've been eating very badly during the day (at work), since most if not all of my colleagues eat out for lunch. Every. Day. This made it
    very difficult to get to a point where I am eating healthy lunches.

    So today I made a challenge for the people directly working with me. I challenged 5 people that, for the two weeks that most of us are still working (taking some leave over Christmas holidays,
    can't wait for that. it has been a long year), none of us are eating takeout. For both saving money, and for eating healthier, all of us are to bring a home cooked
    meal to work. Doesn't have to be anything special. No fancy health foods, no salad-only eating. Just something for lunch, whatever you feel like making for that day.

    I think that this will aid in my fight for eating healthier, and give me some encouragement in losing the weight I have gained over the last two years. I must lose this weight. And I will not gain
    it back again. Me, and my family, and my friends, will not see the wreck that I am now and the wreck that I have been for the last 4 years because of weight again.

    I refuse.
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    Tuesday, 4th of December 2018

    Took a walk last night, looked at some callisthenics exercises I can start doing to build back up to drilling down in the gym again like i used to.
    I can tell my body is failing one part at a time, my ankles cannot take my weight, and my tendons near my feet are in pain from even the shortest walks.
    I'm exhausted from the simplest things, and I can feel my heart racing in my chest from just walking up and down the street. I hate the way that I have
    let myself become once more, and moving forward i'm doing everything in my power to get back to what I had after I lost all that weight. One day at a time
    I will once again ~reach my goal~ take a step on this journey every day. For myself, for my family, and for my loved ones.

    Started with breakfast this morning. Had some oats (half a cup raw)
    Had some popcorn and a cup of coffee for a snack this morning
    Lunch was a home made chicken pie, and a slice of cheesecake that I made last night

    I convinced the others in my house to take a no-soda challenge from the end of the year, so hopefully that also helps in
    my journey to healthier living
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    Monday, 6th of May 2019

    Boy, I sure suck at this these days. Didn't track for 5 months even though I started strong. Never too late to get back on it though!
    My biggest goal right now, is just to start logging again. Daily. Even if I miss my macros completely. I remember how much that helped me before, and I really want to do it again, so that is
    highest on my priorities right now. **** the goals, I have to start somewhere, and I can't keep making excuses.

    Morning log :
    Went for a hike with friends yesterday, felt really good. Ended up hiking for 13500 steps, and around 9km up the mountain, which was great. Was super tired and sore after that.
    Woke up at 3:30am this morning with anxiety about work, couldn't sleep after that. Came to work at 5:30am, made my first cup of coffee for the day. Milk + 1 sugar. Gotta drop that
    sugar *soon*. Second cup of coffee at 8:30am

    Evening log :
    In all honesty, I hate myself for consuming the additional biscuits in the afternoon, as well as consuming the soda tonight. Without them, it would have been a pretty good day all in all. None the less, I'm tracking everything, no matter what, so this is what I had today.

    Meal 1 : (breakfast, 6:45am @ work) - 437cal | 63c 5f 18p | 4 fibre 22 sugar
    2x Cup of coffee
    Sandwich - Margarine and cheese spread on white (2 slices)

    Meal 2: (Snack, 9:30am @ work) - 165cal | 19c 9f 3p | 3 fibre 0 sugar
    Popcorn, 3 cups

    Meal 3: (Lunch, 12:30pm @ work) - 319cal | 44c 5f 9p | 4 fibre 3 sugar
    Sandwich - Margarine and cheese spread on white (2 slices)

    Meal 4: (Snack, 16:00pm @ work) - 492cal | 48c 28f 10p | 3 fibre
    Bakers mini Cheddars (small packet) x3 (ended up having more at home..)

    Meal 5: (Dinner, 19:30pm @ home) - 877cal | 144c 14f 30p | 7 fibre 113 sugar
    Bowl of pasta + coca cola. Sodas are evil, very terrible habit of mine. Slowly going to break this

    Meal 6: (Snack, 17:30pm @ home) - 299cal | 1c 20f 30p
    Leftover nando's from the previous day. I was very hungry, should have had some fruit instead... :cry:

    Totals for today : 2,589cal | 319c 81f 100p | 21 fibre 138 sugar
    Goals for today : 2,200cal | 303c 61f 110p | 38 fibre 83 sugar
    Last edited by NieKZ; 05-06-2019 at 11:10 PM. Reason: Updated Evening tracking
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    Monday, 20th of May 2019

    Morning log, it's pouring rain this morning. Got to work at 6 AM. Started the day with a bowl of oats (half a cup, with half tsp of sugar, tsp of Nutella and a little bit of milk. Not feeling very motivated for the day, but I need to stay positive. Had my first Archery session this weekend with my fiance. Went well, and feels like something I would really enjoy, so going to see if we can join the club soon. Hope it works out

    Things aren't going too well at work. Many people have left the company, and I fear I might not see the end of the year here. None the less, I need to keep positive and do my best...

    Meal 1: (breakfast, 6:15 @ work) - 245cal | 39c 7f 8p | 5 fibre 11 sugar
    Half cup oats, tsp chia seeds, tsp Nutella, half tsp sugar, quarter cup milk

    Meal 2: (Snack, 8:30 @ work) - 197cal | 19c 6f 2p | 1 fibre 10 sugar
    Cup of coffee with 2 biscuits

    Totals for today :
    Goals for today : 2,200cal | 303c 61f 110p | 38 fibre 83 sugar
    Last edited by NieKZ; 05-20-2019 at 12:56 AM.
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    Monday, 2nd of Dec 2019

    It's been a while. Weight in this morning: 164.3kg (was 175kg on 1st of October 2019)

    Started a new job in September this year, so my routine is quite different from before. Started gymming again in October. Aiming to do at least 3 days a week. For the moment, mostly cardio, going to move into starting strength soon so I can rebuild all the muscle i've lost from being terrible the last 2 years. Joy. At least this time, I have the best support I could wish for, my fiance, doing it with me. #journey_begins_again

    Recently also got a fitness tracker for calorie tracking + activity tracking, so i'm going to be adding my total burned per day
    as well.

    Some evening reflection :
    After getting my activity tracker, I've noticed that it reports my calories burned daily as quite a lot higher than I worked it out as. This explains quite a bit about why I've been getting so hungry on heavy workout days since on those days I'm almost at a 50% deficit if I take the calorie amount that it shows as truth. None the less, I'll take it day by day and see how I can modify what I eat to obtain a better balance. One thing I need to work on is fiber..., Some days it's super low, others its quite high, so will have to see how I can incorporate more fiber rich foods in my diet.

    Meal 1: (breakfast, 7 @ home) - 441cal | 29c 29f 19p | 4 fiber 5 sugar
    2x small potato hash browns
    2x large eggs
    hollandaise sauce over eggs

    Meal 2: (Snack, 9 @ work) - 100cal | 12c 3f 8p | 0 fiber 12 sugar
    Latte - me morning coffee

    Meal 3: (Lunch, 11:45 @ work) - 293cal | 39c 11f 11p | 1 fiber 14 sugar
    2x mini white hamburger rolls
    some cheddar cheese
    1x small yoghurt w/ strawberry pieces

    Meal 4: (Snack, 16:00 @ home) - 1,150cal | 150c 57f 14p | 2 fiber 97 sugar
    Binged on popcorn + chocolate when I got home.. Sigh

    Meal 5: (Dinner, 19:00 @ home) - 728cal | 79c 29f 31p | 5 fiber 18 sugar
    Sausage + pasta with basil sauce

    Meal 6: EDIT: Bindged at midnight. - 247cal | 24c 15f 3p | 0 fiber 24 sugar
    Ice cream bar

    Total intake for today : 2,959cal | 333c 144f 86p | 12 fiber 170 sugar
    Goals for today : 2,000cal | 250c 56f 125p | 38 fiber 84 sugar

    Total (nett) burned for today : 3446cal - 3189 from rest, 257 from activity
    Total (nett) burned yesterday : 3862cal - 3054 from rest, 808 from activity

    Today's deficit : 487cal
    Last edited by NieKZ; 12-02-2019 at 10:13 PM.
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    Tuesday, 3rd of Dec 2019

    Morning log -
    Had one less hash brown this morning with breakfast, since I ran out of them.
    Scheduled to go to the gym tonight, feeling good about it, hope it lasts.
    Feel pretty bad about my intake for yesterday, though I know in the bigger picture
    I shouldn't get worked up about it too much. One day at a time after all.

    Meal 1: (breakfast, 7 @ home) - 238cal | 15c 14f 14p | 2 fiber 3 sugar
    1x small potato hash browns
    2x large eggs

    Meal 2: (coffee, 9 @ work) - 290cal | 29c 16f 11p | 2 fiber 12 sugar
    Coffee + crisps (leftover at work)

    Meal 3: (lunch, 12:30 @ work) - 415cal | 39c 9f 55p | 4 fiber 17 sugar
    Staff lunch (chicken burger - lettuce, cucuber, tomato, seeded roll, chicken breast) & a zero-soda

    Meal 4: No afternoon snack

    Meal 5: (dinner @ home after gym) - 891cal | 112c 22f 75p | 25 fiber 22 sugar
    Big dinner. Taco soup - chicken breast (~150g skinless), sweet corn (1 cob's worth), black beans (quarter can), kidney beans (quarter can),
    some onion, a quarter can of tomato puree, a quarter can of chopped tomatoes, chillis and spices. Served with wraps + avo

    Meal 6: No evening snack

    Total intake for today : 1,834cal | 195c 61f 155p | 33 fiber 54 sugar
    Goals for today : 2,000cal | 250c 56f 125p | 38 fiber 84 sugar

    Total (nett) burned for today : 3918cal - 2890 from rest, 1028 from activity (gym + walking the dogs)
    Total (nett) burned yesterday : 3421cal - 3164 from rest, 257 from activity

    Total deficit for today : 2084 (this is probably very inacurate, guessing its about half of this.)
    Last edited by NieKZ; 12-04-2019 at 12:48 AM.
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    Harsh Truth Distributor xsquid99's Avatar
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    Your food choices really suck. White hamburger rolls, cheese, chocolate, ice cream, sausage, pasta, huge amounts of popcorn... All extremely high calorie stuff, none of the things you should be sticking to if you're trying to lose weight. Honestly I usually try to stay away from those things even when I'm bulking, much less trying to actually cut.

    Your carbs and fats are WAY TOO HIGH and your protein is way too low, this is probably why you keep over eating, because you're eating foods that aren't satiating. You can do much better than this.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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    Originally Posted by xsquid99 View Post
    Your food choices really suck. White hamburger rolls, cheese, chocolate, ice cream, sausage, pasta, huge amounts of popcorn... All extremely high calorie stuff, none of the things you should be sticking to if you're trying to lose weight. Honestly I usually try to stay away from those things even when I'm bulking, much less trying to actually cut.

    Your carbs and fats are WAY TOO HIGH and your protein is way too low, this is probably why you keep over eating, because you're eating foods that aren't satiating. You can do much better than this.
    Thanks man, I appreciate the advice. Yeah, my food choices do suck. Doubt I'd be in the position I'm in if I did everything well on a daily basis, so that's why I'm changing my ways.

    I should be doing better, so I'll strive to do so.
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    Be consistent with your calories, 1800 calories a day is not enough for someone your size, which is probably why you keep binging. If you eliminate the high and low calorie days and try to just be consistent then you should be able to easily lose weight on 2400 calories per day.

    Eat primarily whole food sources and eliminate all the processed crap from your diet, this means anything that's made in a factory and comes in a can, box, or bag (basically stay away from anything that has more than 1 ingredient in it when you flip over the package and look at the ingredient list), unless its zero calorie (like Diet Soda).

    Since you're obese you should set your macros to your target bodyweight (say 225 lbs), this means you should be getting about 200g of protein, 90g of fats, and 200g of carbs per day, which is about 2400 calories.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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    Registered User WantLessFat's Avatar
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    Hey, I'm in the same boat as you. I started at 369lbs (167.something), 4 weeks in down to 156.9ish (346lbs].

    I aim for a 1% loss a week, which we can do. Yes, I am hungry often. I like to fill up on foods really low in calories that satisfy hunger, and mix them with proteins and good fats.

    For example today (about to go to bed), i am right about 1,762 calories. I try to stay between 1,850 - 2,000.

    Breakfast:
    64 grams protein powder (51g protein)
    35 grams oats (I put them in a food processor and grind them down)
    30 grams peanut butter

    Mid day snack
    1 chicken breast and a bag of frozen veggies

    Lunch
    Usually a salad (lots of lettuce, some tomato, cucumber, and black or kalamata olives)
    Add in a chicken breast or can of tuna
    I make my own salad dressing and save the recipe in myfitnesspal so I can know the calories etc

    Mid day snack
    Another shake of protien powder and oats (no peanut butter)

    Dinner
    Chicken breast
    Bag of veggies
    Some olive oil

    (Tonight cooked chicken breast, put it on a bed of spinach, and put some provolone cheese on melted on top)

    About to have a quick snack, which will be a slice of cheese (20 grams, and a cup of cheese popcorn). 130 calories. Usually stay away from popcorn or eat the stuff that is 130cal for 3 cups.

    The key is stay away from calorie dense foods, they don't fill you up. I also take psyllium husk fiber (insoluble), which definitely helps with fullness. If you can't hold on and need to cheat, just eat a piece of fruit with some peanut butter.

    For big guys like us losing 3-4lbs (1.5-3.4ish kg) a week is easy, it's the same as a 200lb person losing 2lbs.

    You did this before, and you can do it again! I believe in you!
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    Originally Posted by WantLessFat View Post
    Hey, I'm in the same boat as you. I started at 369lbs (167.something), 4 weeks in down to 156.9ish (346lbs].

    I aim for a 1% loss a week, which we can do. Yes, I am hungry often. I like to fill up on foods really low in calories that satisfy hunger, and mix them with proteins and good fats.

    For example today (about to go to bed), i am right about 1,762 calories. I try to stay between 1,850 - 2,000.

    Breakfast:
    64 grams protein powder (51g protein)
    35 grams oats (I put them in a food processor and grind them down)
    30 grams peanut butter

    Mid day snack
    1 chicken breast and a bag of frozen veggies

    Lunch
    Usually a salad (lots of lettuce, some tomato, cucumber, and black or kalamata olives)
    Add in a chicken breast or can of tuna
    I make my own salad dressing and save the recipe in myfitnesspal so I can know the calories etc

    Mid day snack
    Another shake of protien powder and oats (no peanut butter)

    Dinner
    Chicken breast
    Bag of veggies
    Some olive oil

    (Tonight cooked chicken breast, put it on a bed of spinach, and put some provolone cheese on melted on top)

    About to have a quick snack, which will be a slice of cheese (20 grams, and a cup of cheese popcorn). 130 calories. Usually stay away from popcorn or eat the stuff that is 130cal for 3 cups.

    The key is stay away from calorie dense foods, they don't fill you up. I also take psyllium husk fiber (insoluble), which definitely helps with fullness. If you can't hold on and need to cheat, just eat a piece of fruit with some peanut butter.

    For big guys like us losing 3-4lbs (1.5-3.4ish kg) a week is easy, it's the same as a 200lb person losing 2lbs.

    You did this before, and you can do it again! I believe in you!
    Thanks man, I really appreciate the advice and the vote of confidence. Yeah, I can do this!
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    Wednesday, 4th of Dec 2019

    Morning log -
    Overslept this morning after staying awake till late last night after gym, so I missed breakfast.
    Grabbed something at the store, and then planned the rest of my day's intake. Looking good thus far

    Meal 1: (breakfast @ work) - 264cal | 34c 11f 14p | 1 fiber 0 sugar
    Was late, grabbed at sandwich at the cafe outside my office

    Meal 2: (morning snack @ work) - 151cal | 18c 8f 1p | 1 fiber 2 sugar
    Work snack that was put out. Not great health-wise, but I'll make it work for today

    Meal 3: (lunch, 12:30 @ work) - 589cal | 70c 16f 35p | 17 fiber 10 sugar
    Staff lunch (high fibre bread with ham & cheese)

    Meal 4: No afternoon snack

    Meal 5: (dinner @ home, same as yesterday (leftovers) ) - 891cal | 112c 22f 75p | 25 fiber 22 sugar
    Big dinner. Taco soup - chicken breast (~150g skinless), sweet corn (1 cob's worth), black beans (quarter can), kidney beans (quarter can),
    some onion, a quarter can of tomato puree, a quarter can of chopped tomatoes, chillis and spices. Served with wraps + avo

    Meal 6: No evening snack

    Total intake for today : 1,895cal | 234c 57f 125p | 44 fiber 34 sugar
    Goals for today : 2,000cal | 250c 56f 125p | 38 fiber 84 sugar

    Total (nett) burned for today : 3259cal - 3106 from rest, 153 from activity
    Total (nett) burned yesterday : 3918cal - 2890 from rest, 1028 from activity (gym + walking the dogs)

    Total deficit for today : 1364
    Last edited by NieKZ; 12-04-2019 at 10:30 PM.
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    Thursday, 5th of Dec 2019

    Weight this morning: 163.0kg <- Down 1.3kg since Monday's weigh in. Gotta keep it up

    Morning log -
    I tried a new recipe this morning, was actually pretty good. High fiber too, so that's great.

    Meal 1: (breakfast @ home) - 396cal | 42c 15f 21p | 14 fiber 5 sugar
    Whole wheat brown bread with cottage cheese + avo

    Meal 2: (morning snack 9:45 @ work) - 283cal | 32c 14f 10p | 1 fiber 25 sugar
    Latte + sour cream coffee cake with pecans (fiance baked this yesterday so I know what's in it)

    Meal 3: (lunch, 13:00 @ work) - 0cal | 0c 0f 0p | 0 fiber 0 sugar
    EDIT: Skipped this meal, as I was hectically busy at work during lunch. also, I forgot to take a spoon, so I could have had to eat it with my hands... not ideal.

    Meal 4: (afternoon snack, 15:30 @ work) - 240cal | 24c 14f 3p | 2 fiber 16 sugar
    Jungle Oats energy bar

    Meal 5: (before workout snack 18:00 @ home) - 110cal | 3c 2f 23p | 0 fiber 0 sugar
    32g of whey protein - Had some on hand from long ago that I never finished (dutch chocolate, evox advanced whey)

    Meal 6: (dinner @ home after gym (21:00), same as yesterday (leftovers) ) - 891cal | 112c 22f 75p | 25 fiber 22 sugar
    Big dinner. Taco soup - chicken breast (~150g skinless), sweet corn (1 cob's worth), black beans (quarter can), kidney beans (quarter can),
    some onion, a quarter can of tomato puree, a quarter can of chopped tomatoes, chillis and spices. Served with wraps + avo

    Total intake for today : 1,920cal | 213c 67f 132p | 42 fiber 68 sugar
    Goals for today : 2,000cal | 250c 56f 125p | 38 fiber 84 sugar

    Total (nett) burned for today :
    Total (nett) burned yesterday : 3259cal - 3106 from rest, 153 from activity

    Total deficit for today :
    Last edited by NieKZ; 12-05-2019 at 04:51 AM.
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    Originally Posted by NieKZ View Post
    Thursday, 5th of Dec 2019

    Total intake for today : 1,920cal | 213c 67f 132p | 42 fiber 68 sugar
    Goals for today : 2,000cal | 250c 56f 125p | 38 fiber 84 sugar
    :
    Have you considered increasing your protein and fat, then reduce carbs. Just my opinion. I understand calories are calories, but you want to limit muscle loss with more protein. Also the higher protein and fat will make you feel more satiated.

    For example for my 2k calorie goal I am at:
    225g Protein
    125g Carbs
    67G Fat

    Obviously these are goals, and not always real world, but for example I ate just under 1,800 calories yesterday and went to bed feeling stuffed!

    BTW, great work on the 1.3kg loss from last week!
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    Originally Posted by WantLessFat View Post
    Have you considered increasing your protein and fat, then reduce carbs. Just my opinion. I understand calories are calories, but you want to limit muscle loss with more protein. Also the higher protein and fat will make you feel more satiated.

    For example for my 2k calorie goal I am at:
    225g Protein
    125g Carbs
    67G Fat

    Obviously these are goals, and not always real world, but for example I ate just under 1,800 calories yesterday and went to bed feeling stuffed!

    BTW, great work on the 1.3kg loss from last week!
    Thanks for the encouragement

    Yeah, I'm still in the beginning phases with macro adjustment. One thing is, I live with the family on quite a limited budget, and carbs are very much a staple for everyone else in the house, so a lot of my meals basically just come from cooking for everyone. This is something I've been slowly changing over time, but it does take time, unfortunately. At the moment (for December) I'm focussing on keeping my fiber intake high since that is something I lack very much, so changing one thing at a time.

    Definitely something I'll keep in mind though
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    Monday, 9th of Dec 2019

    Weight this morning: 162.5kg

    Weekend log
    I didn't log as well as I should have this weekend. Been sick for part of the weekend, and had my mother's birthday
    as well, so things were more festive than I would have liked. Still, I kept closer to maintenance than to deficit (rather than eating +++ in surplus)
    so I still had "some" loss over the weekend.

    Meal 1: (breakfast @ home) - 397cal | 37c 15f 29p | 2 fiber 5 sugar
    2 slices of toats with meat (leftover from weekend)

    Meal 2: (snack @ home) - 244cal | 44c 8f 2p | 5 fiber 35 sugar
    2 Oatmeal cookies (home made) & apple

    Meal 3: (lunch @ home) - 414cal | 46c 17f 18p | 11 fiber 3 sugar
    Toast + cottage cheese & avocado

    Meal 4: (snack @ home) - 251cal | 37c 3f 25p | 7 fiber 17 sugar
    Air-popped popcorn (swapped from oil-based bags to cut down on fats)
    Apple
    Protein shake - to up protein intake for the day

    Meal 5: (dinner @ home) - 326cal | 44c 20f 23p | 5 fiber 12 sugar
    Tuna salad (made last night)

    Meal 6: (snack @ home) - 252cal | 37c 3f 25p | 7 fiber 17 sugar
    Same as meal 4

    Total intake for today : 1,884cal | 245c 66f 122p | 37 fiber 89 sugar
    Goals for today : 2,000cal | 250c 56f 125p | 38 fiber 84 sugar

    Total (nett) burned for today :
    Total (nett) burned yesterday : 3506cal - 2772 from rest, 734 from activity

    Total deficit for today :

    Week 1 summary:
    Time period: Monday morning, 2nd of December to Monday morning, 9th of December
    Weight loss: 164.3kg -> 162.5kg (1.8kg)
    Gym: 4 days (Goal was 3 days, so this is good. Still only doing cardio at the moment, but looking to incorporate some strength training soon)
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    Monday, 17th of Dec 2019

    Weight this morning: 163.7kg (up 1.2kg)

    Had a real kick in the nuts this week with my dog being really sick, and having to deal with vet bills etc. Wasn't a good week mentally, not
    really going great at home either so that added to the mental state as well. Going to keep at it. Can't stop now after all

    Week 2 summary:
    Time period: Monday morning, 9nd of December to Tuesday morning, 17th of December
    Weight loss: 163.7kg (1.2kg up)
    Gym: 2 days (Goal was 3 days, so this is not great. Had a lot of issues during the week that past, life just got in the way. Not going to let it get me down, and hitting it hard again this week as usual)
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  25. #25
    ***Keto4life*** cherrygarcia80's Avatar
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    cherrygarcia80 is offline
    Originally Posted by NieKZ View Post
    Monday, 17th of Dec 2019

    Weight this morning: 163.7kg (up 1.2kg)

    Had a real kick in the nuts this week with my dog being really sick, and having to deal with vet bills etc. Wasn't a good week mentally, not
    really going great at home either so that added to the mental state as well. Going to keep at it. Can't stop now after all

    Week 2 summary:
    Time period: Monday morning, 9nd of December to Tuesday morning, 17th of December
    Weight loss: 163.7kg (1.2kg up)
    Gym: 2 days (Goal was 3 days, so this is not great. Had a lot of issues during the week that past, life just got in the way. Not going to let it get me down, and hitting it hard again this week as usual)
    Congrats on getting back to the journey, I had also lost my way after a really rough year of dealing with "life", thankfully I caught things before they got too bad, but I still have 30pounds of regain to lose, it kinda sucks feeling like all the hard work got undone. But I think what matters is that we're getting back up again and going on with the journey, not giving up. Wishing you all the best as you journey on
    =================
    Total weight lost: 128 lbs
    =================

    Starting weight: 378 lbs
    Current weight: 250 lbs

    ******* 4 years on keto so far - keto4life!!! ***************

    my fat loss log: http://forum.bodybuilding.com/showthread.php?t=166528931
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  26. #26
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    Monday, 6th of Jan 2020

    Weight this morning: Unknown (battery ran out for my scale, need to replace)

    Feeling good (and very sore) today. Been a while since I posted, since I was away from home on leave during the festive season.
    Some good news, got back to squatting for weight in the gym yesterday. It's something I haven't been able to do for the last 5 years since my back injury,
    but it really feels good getting back under the bar. My form was a bit rocky during the warmup + first set, but I got back into the hang of things during the last few sets,
    which really does feel quite good.

    Activity:
    Spent 2 hours cleaning the house
    Walked the dogs for 20 mins

    Gym workout last night :
    20 mins @ max incline treadmill (~140bpm heart rate throughout, avg around 133bpm) @ 3.5 speed (~17m20s/km pace)
    Squat - 5xbar (warmup), 5x10kg, 4x5x20kg
    Deadlift - 2x20kg, 5x30kg (REALLY need to work on my deadlift form, but its the first time in a while deadlifting, so just getting back into it feels good)
    Bench - 5x10kg (warmup), 5x20kg (warmup), 5x30kg, 5x35kg, 5x40kg, 5x45kg (skipped last set, since the gym was closing early)

    Calories burned yesterday: 4469cal
    Calories burned from exercise: 1901 total (1090 cleaning, 250 treadmills, 421 weight training, 144 walking dogs)

    Week 5 summary:
    Time period: Monday morning, 17th of December to Monday morning, 6th of January 2020
    Weight loss: Unknown
    Gym: 8 days since my last post (should have been 9, so missed by 1)
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  27. #27
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    Thursday, 9th of Jan 2020

    Feeling decent today. I missed my intake by 200 yesterday, so less of a deficit than I'd like. Going well so far today, so hoping for the best.
    Skipped gym on Tuesday, since I was having trouble walking up and down the stairs from my first squat session (haha. hahaha.) on Sunday.
    It'll get better. This is just the first squat session in years, so I'm not surprised.

    Gym session tonight will be : (Starting starting strength program, hoping to gain some strength before moving to more hypertrophy based exercises later on)
    Workout A
    ~~Squat : 3x5 @ 40kg working weight~~
    Bench Press : 3x5 @ 50kg working weight
    ~~Deadlift : 1x5 @ 40kg working weight~~

    Note : I know NLP won't be effective while eating at a deficit. I would like to gain "some" strength, since I know I am weak AF for my age/bodyweight,
    and it affects my life adversely. Eventually I'll move towards a hypertrophy based plan, but for the meantime I don't need anything other than getting strong + losing weight.

    Edit: Could not do squat + deadlift at the gym last night. Some "bros" were hogging both the squat racks and the weight platform for the duration of the time i was at the gym
    last night, so I couldn't use them. Relatively annoyed by this to put it mildly. Sigh.
    Last edited by NieKZ; 01-09-2020 at 09:44 PM.
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  28. #28
    Registered User NieKZ's Avatar
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    Monday, 13th of Jan 2020

    Gym session last night was:
    Workout B
    Squat :
    2x5 @ 20kg (warmup)
    1x5 @ 20kg (warmup)
    1x3 @ 20kg (warmup)
    1x2 @ 30kg (warmup)
    3x5 @ 40kg (working weight)

    Overhead press :
    2x5 @ 20kg (warmup)
    3x5 @ 20kg (working weight)

    Deadlift :
    2x5 @ 40kg (warmup)
    1x5 @ 40kg (working weight)

    Gym session was decent, also got 30 mins of cardio in, so feels good. My significant other recorded me during squats so I can have a look
    at my form. Not going deep enough. Think its mostly due to not being able to physically go down low enough with my excess weight,
    so it might not change for a while. Going to work on flexibility exercises for ankles daily as well to get them in better condition.
    Deadlift was all right. Not great, but better than day 1. Might look odd that my working weight and warmup is the same weight, but I'd
    rather go light and learn the movement properly than start heavy and injure myself (lesson learned).

    Activity for yesterday :
    Lifting (~1 hour) - 600cal
    Treadmill (~30 minutes) - 368cal
    Other - 137cal

    The day before yesterday :
    Walking (Sunset walk on the beach with the dogs) -
    580cal (~90 minutes for 4km)

    I went quite heavy on snacking / empty calories this weekend. Going to do better during the week again and take it one day at a time.
    Trying to focus my time on moving forward instead of beating myself up about what I am doing wrong so I can change my mindset.

    [3pm Update] Way too low protein intake for today, will have to take a look at what protein snacks I can incorporate, as I cannot really up
    my meat intake during the day (limited budget for food at this point). Need more protein to recover, otherwise, NLP will be down the drain.

    Meal 1: (breakfast @ home) - 432cal | 49c 17f 19p | 11 fiber 4 sugar
    2 slices of toast (high fiber) with avo + cottage cheese

    Meal 2: (snack @ home) - 110cal | 11c 4f 8p | 0 fiber 11 sugar
    Latte @ work

    Meal 3: (lunch @ home)
    Skipped. Oof. Had meetings over lunchtime so didn't get around to it.

    Meal 4: (snack @ home) - 110cal | 11c 4f 8p | 0 fiber 11 sugar
    Latte @ work

    Meal 5: (dinner @ home) - 830cal | 78c 32f 45p | 13 fiber 10 sugar
    Spaghetti & meatballs with a butternut & veg sauce

    Meal 6: (snack @ home) - 93cal | 18c 0f 3p | 3 fiber 0 sugar
    Soda & crisps

    Total intake for today : 2,113cal | 237c 88f 84p | 23 fiber 79 sugar
    Goals for today : 2,000cal | 250c 56f 125p | 38 fiber 84 sugar

    Total (nett) burned for today : 3142cal

    Total deficit for today : 1029cal

    Kinda binged before dinner. Skipped lunch, which caused me to be hungry, hence the binging. Will try to space out my meals better for the days to come so that it doesn't happen again. All in all a decent day. With my deficit I should still be losing around 1kg a week, although I wager about 25% as my error rate, so probably around 0.75kg / week from food, the rest would be from exercise (if every day was like today).
    Last edited by NieKZ; 01-13-2020 at 12:31 PM.
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  29. #29
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    Wednesday, 15th of Jan 2020

    Gym session last night was:
    Workout A
    Squat :
    2x5 @ 20kg (warmup)
    1x5 @ 20kg (warmup)
    1x3 @ 25kg (warmup)
    1x2 @ 30kg (warmup)
    3x5 @ 42.5kg (working weight)

    Bench press :
    2x5 @ 20kg (warmup)
    1x5 @ 30kg (warmup)
    1x5 @ 35kg (warmup)
    3x5 @ 55kg (working weight)

    Deadlift :
    2x5 @ 40kg (warmup)
    1x5 @ 50kg (warmup)
    1x5 @ 60kg (warmup)
    1x5 @ 70kg (working weight)

    Gym session was good. Deadlift form felt good, and so did squat. Felt like I could go further on the deadlift, so I pushed myself, got to 70kg
    which is a PR for me. Obviously not a great one, but it's a start haha. Can also feel my flexibility at the bottom improving, which is awesome.
    Did 30 minutes of cardio before lifting. I prefer to lift first, but all the lifts I needed to do was occupied, so I deviated a little.

    Activity for yesterday :
    Lifting (~1 hour) - 450cal
    Treadmill (~30 minutes) - 345cal
    Other - 186cal

    Total (nett) burned for today : 3710cal

    I ate under maintenance yesterday, was home alone and skipped some of my meals. Not ideal, especially on a workout day, but I'll survive.
    Wasn't incredibly hungry yesterday, so just trying to listen to my body and its needs rather than blindly eat what I set as my goals.

    All in all, a good day
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