Reply With Quote1kg lost last week. Down 4.5kgs in 4 weeks so back to my pre-lockdown weight. Aiming to drop a few more kgs at a steady 0.5-1kgs per week.
Agreed. As I said in a previous post I did the keto diet in 2019 and the strength losses were crazy from reducing the Glycogen in the muscles and trying to train was horrifically difficult. Have found a much happier balance by just calorie monitoring and actually taking large amounts of carbs. Training is so much easier!Originally Posted by Shane
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1kg lost last week. Down 4.5kgs in 4 weeks so back to my pre-lockdown weight. Aiming to drop a few more kgs at a steady 0.5-1kgs per week.
I’ve just spent a little time looking at a 25-30lb overall weight loss plan (hopefully mostly from fat, as I’m aiming for a few pound of muscle gain, given I haven’t trained with weights more than once a week in well over 18 months), in order to get myself back up single digit body fat levels. My thoughts being, if I don’t do it now, then I’ll likely never get around to it.
I’m giving myself an initial 6 months to see if I’ve achieved it, but if not I have a back up plan for final results Easter 2022. Slow and steady :)
Ive been enjoying making omelettes again; cheese, ham, around 170g egg whites, and large one egg (I occasionally add sliced peppers if I want to add a crunch, or gherkins for sweetness, or jalapeños for a little kick, but not this week). Served with two medium tomatoes sliced, with a drizzle of olive oil and sea salt - just awesome :)
I need to improve my rice cooking, as I’ll be preparing it for the next two-three days worth of lunches, to make a rice dish each day, with either beef, chicken, or a mix of the two, or maybe occasional tuna or salmon.
Hopefully shouldn’t be too hard, as I’m the crazy type of person that use to drink tuna milkshakes, break 6 egg whites into a half pint of milk, or mash a tin of tuna in with a banana for quick protein snacks. Using a sensible more modern approach, and giving myself lots of time, I think it should be a fairly straight forward process.
I’m also on the waiting list for a home rowing machine and exercise bike, so I should be able to add in some easy steady state cardio any time i like once they arrive.
By my calculations I should be somewhere around 200-205lb at the end of the process, but if I’m anywhere above 190lb in single figures for body fat (and don’t look to thin and frail for my liking), I’ll be happy. Hopefully it should go fairly well, as I did something similar a few years back and went from a strong over 109kg, down to a very lean 92.7kg, so I know it’s possible.
I’ve just come to the conclusion that it’s probably time for a little bit of a lifestyle tweak, instead of still trying to chase the heavier weights in the gym, and my old more muscular build.
Last edited by Omegamanic; 27th January 2021 at 15:24.
It's just a matter of time...
In-keeping with the ongoing motivation, what I would find very helpful and I hope would benefit a few others, would be if anyone has their own recipes or a good online resource, for putting together a number of different healthy, high protein, breakfast, lunch, dinner and snack recipes that you might be willing to share.
Ideally, around 500 to a 750 calories max for a good size satisfying single portion. I always aim for a minimum 50g of protein for meals, but it shouldn’t be too hard to tweak up or down a little to suit.
Otherwise, I think we have a habit of sticking with the same old choices or flavours, which could be a reason we go back to our old ways.
I’ll try and add some of the recipe choices that I try out over the next 6 months to see if they might help add a little variety.
Oh, edited to add, having reduced my post Christmas/New Year carb, as it was quite high and I was enjoying some kind of treat/dessert each night after dinner for the first three weeks of the year, I decided dropped the dessert, and not have toast with my breakfasts or omelettes, and so far from that reduction in carb intake alone I’ve dropped 1.5kg in the last week!
Last edited by Omegamanic; 28th January 2021 at 16:41.
It's just a matter of time...
Tuna milkshake has just put me off any recipe you might add here, that sounds awful!! Raw eggs much less so & a little more mainstream.
A recent healthy one I had recently was a Tom Kerridge Thai salmon fishcake with salad. The fish cakes were really good & flavourful, didn’t feel like a diet food at all, which is always good.
I’m in a work rut at the moment, this week I have sat at my desk at 7.30 for 11hrs each day aside from getting coffees I’m not leaving my desk. I’m not burning calories, so don’t eat until the evening as just not hungry. Not good for me, but can never eat if I don’t have an appetite.
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Thank you!
I’ll take a look at Tom’s Thai fish cake recipe - sounds like it could be a nice treat
I’ve been stuck indoors for the last 21 days, until today - managed to get some exercise by visiting the local Tesco and filling up the fridge, freezer and cupboards with lots of healthier foods, and a lot of assorted meat. No crisps, breads (with the exception of some Tortilla which I’ll use as a super thin base for a take on a high protein/lower carb pizzas tomorrow night), biscuits or desserts.
Tonight’s dinner was a half chicken with around 25-30% of the rice I’d normally have, and then a mix of cooked peppers, chopped up cherry tomatoes, mixed with a few chopped sundried tomatoes with a little salt and olive oil. Absolutely delicious.
Tuna milkshakes - it was just easier. When we lived in Cyprus we used to buy a box of 48 cans of tuna in spring water (as it was a lot cheaper than buying a lot of single cans), and three large trays of eggs (around every two weeks). I’d have a glass of milk and just swallow chunks of tuna. So it became easier just to mix it together and drink it quickly - tuna out of a tin can, can get quite dry. It’s similar with the egg whites - you mix them with whatever liquid is easier - milk works for me, but once you start swallowing you can’t stop and have to finish the whole glass in one. Maybe somewhat unsurprisingly, when I came back from Cyprus to the Island I couldn’t face tuna for around 2-3 years!
Last edited by Omegamanic; 28th January 2021 at 19:32.
It's just a matter of time...
I’ve been buying vive protein snack bars from eatvive.com if you like dark choc they are lovely.
But this weekend I’m going to try and make my own, if successful I’ll share the details.
That would be great!
I have tried one of those bars - peanut butter and jelly flavour, and it was pretty good for that type of bar. The only issues for me with those bars is that they have more fat and more carbs in their make up than protein. I generally have no problem in finding snack or foods with higher amounts of fats and carbs, but finding options with higher protein and lower fats and carbs but still being tasty is a lot more difficult :(
It's just a matter of time...
We haven’t had bread in the house since the start of the month, have never craved a simple piece of toast with peanut butter so much!
I’ve given up on the nutribullet, the only ones I liked seem to be the nice fruit based smoothies. Kale & avocado based on was terrible, just tasted so worthy vs enjoyable.
We have the fish cakes on the menu for next week again, we have also done the chicken miso & steak corn tacos, not had a bad meal yet: https://www.bbc.co.uk/food/programmes/m000d2ct/recipes
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4 week weigh in today and 1lb loss this week which takes me to 15lbs total. Been stuck at this since Saturday so hit a plateau as I’d like to have dropped 2lbs because I’ve got a lot to lose still, but very pleased with how it’s going. Hardest bit for me will be maintaining discipline and not doing my usual yo yo dieting which is why this thread is so old and I’m still here!
Some great menu/meal options. Each of these links has at least a few choices I’d love to eat, and will hopefully provide some more options to break up the monotony of a healthier eating lifestyle - just add more protein, fats or carbs to suit your tastes or diet requirements.
https://www.eatingwell.com/gallery/7...2-0784a86edd5b
https://www.bbcgoodfood.com/recipes/...dinner-recipes
https://skinnyms.com/15-high-protein...inner-recipes/
https://www.skinnytaste.com/high-protein/
https://littlespicejar.com/31-low-carb-recipes/
A few great snack ideas on here:
https://www.crispyfoodidea.com/2020/...t-recipes.html
It's just a matter of time...
If you have your maintenance calorie requirement calculated correctly, then you should be seeing a steady weight loss. Even if you haven’t hit your macro ratio right, you should see a consistent loss of weight. What the weight consists of is mostly down to your macro intake.
1lb is good, but you might have lost 2lb of real weight, and be carrying an additional pound from (water related to) a slight increase in carbs...
This is also why I strongly suggest that people enter their new lifestyle/diet on the highest possible calorie intake, which gives me more options and ability to continue to reduce throughout, without risking going on a very low food intake, which just isn’t sustainable, and will invariably lead to yo-yo dieting.
For example, if I start dieting on 3150-3250 calories a day, then two months later I’m 8-10lb lighter, I’ll need to reduce my calories again. 6 months in, I would have a significantly lower calorie requirement. At 105kg and highly active my requirements might be as high as 3850-4000 calories a day, but at only 95kg my calories might be under 3400. That could be a someone else’s extra healthy meal each day! Getting that type of calculation wrong just by itself could be enough to put on a pound of fat each week!
Are you keeping a track of all your intake, on something like MyFitnessPal? I’d highly recommend it.
Last edited by Omegamanic; 29th January 2021 at 11:48.
It's just a matter of time...
They do another size, I think they call them bite size, really just half a bar. Also good to sign up to their email list, they do 1kg bags of off cuts/wonky bars every now and then, works out cheaper. But they sell out quick, I missed the last lot. Also check/google for discount codes, loads available.
I think the macros is a bit of a trade off. If I'm having a nice snack, I see it better that I eat something like these bars which will satisfy me for a while rather than a some odd biscuits that won't satisfy me and I'll eat more calories!
That’s a very good point. If it replaces something a lot worse, and you still get to enjoy it, while still fitting in with your overall requirements, then it’s all good. :)
It's just a matter of time...
Swop regular white rice for bulgar wheat as it is has fewer calories per portion and just as easy to cook. It also tastes absolutely gorgeous!
So last week I decided to carb cycle and come out of ketosis. Worst idea ever. I ended up feasting like a Viking post pillage and went back on keto yesterday. Since doing that I already went into ketosis today and lost 2.5 kilos in 36 hours so that's my excess water weight.
Keto flu has hit me hard this time though- crushing headache (at one stage last night they were so excruciating that I wanted to hit my head against the door), body aches, fatigue (I went back to bed at 10am today and slept till after lunch) and I feel freezing cold. Nauseous too. Nurofen not really helping.
It is the case that you can get flu like symptoms when newly in ketosis but this is the first time it has happened to me. No more carb cycling for sure as I'm not keen to get these side effects again and I still have them now.
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Last edited by ryanb741; 1st February 2021 at 01:00.
I cut out sweets and fast food, and dialed back the diet soda four weeks ago. So far I'm down 11 pounds...but a long way to go!
That sounds horrific. I can’t tell if you’re a big chap or a body builder etc but I’m intrigued as to why this yo-yo diet and not a sustainable lifestyle approach? The hardest thing I did in the last 3 years, which has included extended stays in ICU following two major open heart surgeries, was to reduce portion sizes! I kid you not. Retrain the brain. But I deny myself nothing in moderation. Nothing happened except weight loss.
Well done! Diet soda is bad juju.I cut out sweets and fast food, and dialed back the diet soda four weeks ago. So far I'm down 11 pounds...but a long way to go!
I cut out the fast food, but just every so often I’ll happily tuck into a tub of KFC and HOT WINGS!!! with the family.
Catching up with the other comments in this thread,
Staying away from adding granulated sugar and processed foods of any kind is important - or ‘fresh food’ with long best-by dates. Preservatives, E-numbers and such like just gunk up your system.
And the most important thing: EXERCISE. If you exercise enough, you can eat a nice balanced diet of dairy/carbs/protein/fruit/veg without too much concern. And honestly... just forget about these fancy diets. I simply cannot stress how important it is to get enough daily aerobic exercise. Walk, jog, run at least 30mins every day, aiming for at least 10k steps. If regular sustained exercise is not at the heart of your health regime, no diet can compensate.
I can't stand the taste of diet drinks. It's either regular coke (which I really like but consume less than once a week on average) for me or plain water. I mix my protein shake in coconut water and tap water (half and half) after my runs. The only other non-water drink I have is Tailwind as fuel during my long runs.
I have spent far too long being "content with my body" after a lot of hard work but I think now it's time to speed up fat loss a bit. I don't want to make drastic changes that I can't stick to long term. I now have a salad for dinner and managed to be disciplined about it, with the exception of one evening in 2 weeks since I started. No other changes to diet. I would love to exercise more but just don't have the time (and wife's permission!). I am relatively active already: run 3-4 times a week (including a half marathon every weekend) and intense strength training on all non-run days. Plus some lighter stuff like a virtual yoga class once a week and one or two long walks with family every week.
I see no no issue with diet sodas. I can’t drink full sugar drinks. I do always have chilled filtered water in the fridge, but regularly drink diet sodas to no ill effect. It can also control my craving for sweet things in the evenings after dinner.
I also use a few sugar free products and find them very useful in calorie control at times of the year. Monin sugar free caramel syrup in a latte for example instead if a couple of packets of sugar.
Protein shakes, I try to stay away from, unless I’m training with weights three or more days a week - then I’ll have only a very high content whey isolate 97%-98% protein, with no flavouring, in milk, and maybe a combined casein/whey before bed. Depending on how many calories I want I’ll swap out the milk from full fat, semi, to skimmed - as I have an absolute minimum of a litre of milk a day, just changing from sugar in coffee and using skimmed milk in lattes and protein shakes can make a difference over 10-12 weeks. Of course dropping the latte and switching to black coffee with no sugar would be better, but we all need our little treats sometimes.
It's just a matter of time...
I do weight training 3 (occasionally 4) times a week. Diet whey protein with water after strength training or with coconut + plain water after running. Casein protein in plain water before bed. Milk (semi-skimmed) is limited to tea and my morning oatmeal cereal. Don't like coffee with milk so it is mostly black. Don't like sugar in tea or coffee but I do eat sweet stuff - can't help it and I know that's my main problem. I think it may be difficult for endurance runners to build big bulky muscles (especially upper body) but if I can gain a little or even maintain while losing some fat, I'll be happy.
It sounds like you are fairly active, and keeping some weight bearing exercises on top of your running. Provided you keep your protein high and varied, you should maintain most muscle, and could actually gain some muscle in areas that you haven’t pushed so hard before. Endurance athletes actually have about the highest requirement for protein intake.
Sugar and milk in coffee is one of my weaknesses. I don’t think I’d drink it otherwise. Although if it’s not a latte, and I have mostly decaf these days, then I’ll just have a little milk - but I tend to have at least one full caffeine latte a day.
Cakes are my typical nemesis, as I do love a nice moist sponge of almost any type, but as long as I don’t have cakes or chocolates in the house, I’m pretty good. Lots of varied vegetables, bananas, strawberries, grapes and oranges if I really can’t do without something sweet.
I do rely heavily on lean meats though, and find alternative vegetarian options can be very difficult (there are no natural vege/vegan foods that contain more protein than carbs for example, and like a lot of people I’m allergic to Quorn). Which has been trying even for me. My son has been vegetarian for the last 11 years, and trying to work out a healthy eating regime for him was quite difficult - thankfully he’s only around half my weight, so his protein requirements are significantly less, and he does eat dairy - otherwise I’d be seeking the help of a good friend who’s a vegan bodybuilder. By contrast, his little sister, who’s considerably more muscular, but is an ex gymnast and meat eater (and has the benefit of studying nutrition in her own time and wants to do something related at Uni next year), is about the same weight as him, despite being almost 6 inches shorter!
We all have different requirements, but I haven’t seen anyone that hadn’t benefitted from eating a better diet, and incorporating exercise (especially weight bearing) in their daily/weekly routines.
Last edited by Omegamanic; 1st February 2021 at 17:53.
It's just a matter of time...
Just to add. Thankfully our gyms opened back up today, so I managed to get I and start on my new program - back in again tomorrow. I’m going back to my old split routine, of:
Mon: Back & Biceps
Tues: Chest & Triceps
Wed: Legs & Shoulders
Thurs/Fri Sat & repeat - but only lighter weights for the leg session on Saturdays.
Sundays off
I’ll try to do an hour of cardio after weights on a Tuesday and a Sat (might introduce Thurs too in a few weeks).
I tried the Concept2 rower after today’s session. OMG, I felt like I was going to die - around 1:35 for the first 500m, and then a disappointing 1:50 for the second, at which point I had to stop as I was only just hanging in there! It’s my first row in a long time, and I’m sure I’ll get better. 12 weeks or so until my home rower is due.
Last edited by Omegamanic; 1st February 2021 at 19:22.
It's just a matter of time...
I miss my gym. Hope we come out of lockdown soon and it reopens. I don't have enough weights and lack a proper set-up at home so I find myself improvising (in other words risking injury!) a lot and still the home workouts are not as solid as gym. On the plus side, I am doing strength training more often and hardly miss a session even if work situation is crazy. Exercising at home allows me to divide my workout into two sessions when there isn't one big block of time available.
Best purchase of the year has been spin bike and subscription, for the last 6 months been doing 5 spin classes a week, with a longish one at the weekend
Expensive, but not when compared to how much watches cost, truely been life changing during lockdown, getting healthier now I'm addressing the diet
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Well I still have the headaches and as of a couple of hours ago I started to lose the ability to smell properly and all my food tastes like charcoal so I rather suspect a visit from Mr Covid and not keto flu.
Will get a test sorted tomorrow to be sure. Bugger.
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Hope the symptoms ease either way Ryan.
Fingers crossed nothing too serious.
All the best
It's just a matter of time...
Which one did you go for? I am also close to purchase!
Ryan...sorry to hear about the possible COVID. Get well soon.
Get well soon Ryan. Hope it’s not serious.
Echelon, couldn't justify a pelaton but I don't know if it would be better. The bike is ace. Classes really good, even the wife is approaching 100 rides
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Best wishes Ryan, hope you feel better soon. Stephen
Wishing you the best, Ryan.
Get well soon Ryan!
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Thanks all. Nothing confirmed, test in 40 mins so will know tmw I guess
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All the best Ryan, your symptoms would seem to be pretty classic Covid indicators. Any idea where it may have got you?
The only place I've been is Sainsburys, usually daily.
That being said my son is at school
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Last edited by ryanb741; 2nd February 2021 at 12:46.
Get well soon Ryan, hope you are ok? But why on Earth are you going to Sainsbury’s on a daily basis? Is your son in school because of ‘key worker’ status? You of all people should know about the pandemic! Keep your heads down folk....
(/thread drift)
Hi. Son is autistic hence is classified as vulnerable and can go to school. And one of his autism traits means if he has been a good boy at school we have to buy him a cheese sandwich from Sainsburys (not that the cheese sandwiches are any good but that is what he wants!). Failure to comply will result in full meltdown. Also it is super difficult to get groceries delivered.
Understood Ryan, and apologies for prying.
(A cheese sandwich sounds like a punishment to me!)
Take care and and get well soon.
OMG - tonight’s gym session was tough! A heavy weights workout followed immediately by cardio - I only just made it using all of my cool down in order to meet the 1000 cals of cardio burnt target. I guess that’s the price for having almost 2 months away from it! Hopefully the next session will go a little smoother.
I hope every else’s week is going well, on staying on target 🎯
It's just a matter of time...
Tested negative for Covid BTW! No idea why the change in taste and headaches - maybe it IS keto flu, or sinus related. Thank goodness my son can go back to school though as we had him off school while I had symptoms.
I had a presumed case of Covid last year so if I had been reinfected it would have posed questions about immune protection
Good to hear that it's not Covid, Ryan. Are you still doing the keto diet?
Yep, hardcore keto still. Trying to keep net carbs below 10 per day now
Result!
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10 per day? 10 what?
10 net carbs consumed
We had a f*** it moment last night & ordered a large papa johns each. I even managed to cock up the wife’s Garden Feast by ordering it vegan, god knows what that cheese replacement was, awful!!
Now suffering with an extremely unhappy gut, and ruined the planned Chinese take out Friday as we are ruling only 1 treat a week.
Rubbish decision.
Ryan, glad the test came back negative - hope you get through whatever it is rapidly though, sounds rubbish feeling like that.
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Glad your negative for Covid Ryan.
Hope you’re starting to feel better too.
Vegan cheese still has a long way to go. It’s not a great replacement. I would still have the. I would still have the Chinese, if you had planned it. It’s important to make sure you still enjoy your food and have some of the things you like - it doesn’t have to be too bad.
It's just a matter of time...
Grams?
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