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.
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Thread: Health Journal
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05-08-2020, 08:53 PM #1
Health Journal
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05-10-2020, 05:31 AM #2
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 foodLast edited by Klaix92; 05-17-2020 at 07:05 PM.
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05-18-2020, 07:37 AM #3
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.
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05-26-2020, 06:47 AM #4
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 saladLast edited by Klaix92; 06-04-2020 at 01:23 AM.
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06-02-2020, 12:25 AM #5
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 stewLast edited by Klaix92; 06-08-2020 at 07:25 PM.
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06-09-2020, 07:33 AM #6
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 donutLast edited by Klaix92; 06-15-2020 at 07:45 PM.
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06-15-2020, 07:47 PM #7
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.
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06-22-2020, 05:10 AM #8
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 - OmuriceLast edited by Klaix92; 06-28-2020 at 01:30 AM.
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06-29-2020, 06:04 AM #9
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, dessertLast edited by Klaix92; 07-05-2020 at 02:57 AM.
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07-07-2020, 05:40 AM #10
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 maxLast edited by Klaix92; 07-12-2020 at 05:32 AM.
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07-13-2020, 07:01 AM #11
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, CauliflowerLast edited by Klaix92; 07-19-2020 at 03:31 AM.
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07-14-2020, 01:52 AM #12
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!
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07-15-2020, 05:35 AM #13
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.
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07-20-2020, 04:58 AM #14
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 MaxLast edited by Klaix92; 07-26-2020 at 07:14 AM.
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07-27-2020, 04:33 AM #15
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 saladLast edited by Klaix92; 08-03-2020 at 01:53 AM.
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08-03-2020, 01:54 AM #16
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, IcecreamLast edited by Klaix92; 08-09-2020 at 03:20 AM.
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08-10-2020, 06:35 AM #17
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 icecreamLast edited by Klaix92; 08-16-2020 at 05:39 AM.
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08-11-2020, 03:16 AM #18
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08-11-2020, 06:11 AM #19
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.
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08-17-2020, 05:45 AM #20
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 dessertLast edited by Klaix92; 08-25-2020 at 01:39 AM.
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08-25-2020, 01:39 AM #21
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, sodaLast edited by Klaix92; 08-30-2020 at 06:24 AM.
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08-25-2020, 06:44 AM #22
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08-31-2020, 03:17 AM #23
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, icecreamLast edited by Klaix92; 09-06-2020 at 06:00 AM.
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09-05-2020, 04:56 AM #24
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09-08-2020, 12:06 AM #25
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.
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09-16-2020, 06:01 AM #26
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 - BingsooLast edited by Klaix92; 09-22-2020 at 05:19 AM.
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09-22-2020, 05:21 AM #27
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 riceLast edited by Klaix92; 09-27-2020 at 04:42 AM.
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09-22-2020, 06:39 AM #28
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09-28-2020, 05:24 AM #29
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 / skinLast edited by Klaix92; 10-05-2020 at 01:32 AM.
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10-05-2020, 01:45 AM #30
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 pastryLast edited by Klaix92; 10-11-2020 at 04:28 AM.
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