Looking to shed a small man

MPhilosopher wrote: It actually sounds like you are being reasonable.

I don't think any human should limit their red meat intake.

Maybe track macros of what you are eating so we can get an idea of what you ate and how your body responded when you come back.

Bladdy good idea man.

Calories in vs Calories out.... and then they say bodybuilding is easy... thats years and years of staying on point. Its all in the mind ! Stay strong and focus. Dont cut your red meat, stupid idea.

Something I think we are forgetting is,

I asked for a quick fix, Empire gave me one, almost 20kg's down in 2 and a half months? Thats quick....

Its not a diet that I could live on, But it did do what it needed to. I was just hoping to get a longer result out of it.


to top it all off, it was over the internet, without much information, and alot of trust. It worked

And the saddest thing I'm readying here is this :

You have spent the last 10 weeks of your life tracking and measuring food and learning how to read food labels and you have a set caloric amount for the day, and you haven't thought I can also swap out foods to match the same calories for the meal/day and actually learned something from this experience..

I told you for 2 weeks increase calories by 800 between carbs and fats. Half half. 100g carbs extra, and 45g of fat extraper day for 2 weeks then go back to diet.

You have got all the tools infront of you because you have been doing it already. You can have red meat, swap out extra lean beef mince for chicken. The 5% mince, and you grill them in patties. Just as lean as chicken.

You have just spent the last 10 weeks learning what 3000 calories looks like and how to measure it, so why not start playing around using good food sources. I've done 100s of posts and replies to people, just have to use intuition.

You have seen that you can diet on bread, so why would pasta be different? You have got 3800 calories a day for 2 Weeks. Of 250g protein 443g of carbs 120g of fat per day. Use the skills you have just learned.

DONT BE SUBBING IN SHIT FOOD AND USING THIS AS AN EXCUSE TO USE GARAGE PIES AS A MEAL. As much we they can fit in your calories for the day, mentally you are not in a space to be able to do that. The reward response from those foods without set rules in place is going to end badly.

Empire wrote:
You have just spent the last 10 weeks learning what 3000 calories looks like and how to measure it, so why not start playing around using good food sources. I've done 100s of posts and replies to people, just have to use intuition.

To be completely honest, I have up until recently not thought about changing anything in the diet.
I have been trying for the last year and a half, actively trying , to lose weight but got no where. Your post got me results and I didnt mess with that. Like the saying goes, if it aint broke, dont fix it.

Until it, or me , broke

I still dont quite understand why the various parts of the diet were put in place, Why was there so much rice? Why was I allowed to eat brown bread, why mixed veg? What did the oats do etc. My thoughts were


Rice - carbs, energy and bulk. Filling up the stomach making cravings less?
Oats - Bulk and lowering cholesterol? Possibly also for the fibre
Mixed veg - nutrients?
Cream of rice - Bulk?
Eggs - protein
chicken - protein

am i on the right track thinking wise?

Because carbs are yummy. Why so much rice? Because rice is a good complex carb to use that fill your stomach and keeps your satiated, bread is also a low gi carb and lots of people love bread and think it is the devil for fat loss, yet in moderation, it can be used for fat loss. Why mixed veg? Cos it's cheap and easy to prep and fiber slows down digestion and it keeps you fuller for longer.

All these things are mentally for high volume foods that are seen as taboo but work for anyone in moderation.

Same with oats a 100g of oats will cook with water to about 400g total amount of food for 55g of carbs. Or you can have 55g of table sugar. Which is going to full your belly for longer?

As my argument happened the other day, guys are saying go keto go this carbs are the devil etc etc etc.. but they don't take into the physical and mental aspect of what makes 90% of people not stick to a diet is hunger and not having enough food to eat. As I said 343g of carbs takes up alot of space and is mentally going to be better for you vs 150g of fat for the amount of calories.

You are q big guy who has sugar cravings, yet you can have a whey and oats meal with sweetener to contain that craving somewhat, vs 3 table spoons of peanut butter for that calorie amount? Or hit the sugar?? Guess what I would go for in that equation.


This is long term changes that need to happen! And long term good food relationships. But at the end of the day you aren't a client and I'm just a guy giving out information for your long term health.

EDIT:

What everyone also needs to realize in this thread, is this diet i Gave you was a start point, it was never meant to be set as gospel and I bailed on your thread when you couldn't stick to the diet 7 days without not giving in but asking for quick fixes.

Over the last 10 weeks there would have been adjustments, changes and increases and decreases where needed. So everyone "who doesn't agree with the diet" needs to understand that part. The fact you did stick to It is great, and you fact you got a result out of it, even even you fell off over the festive season with booze and food also show that as much as you may disagree with what goes in Is testimony of a shitty diet that you Can adhere to for 12 weeks is better than the world's best diet you can only adhere to for 5 days.

So I had the basic idea then. Thanks
I know the reason I lasted this long and lost this much is because of your thinking. I agree, while Keto is amazing and so on, Its not for everyone and you thought out of the box with my situation

As for the last statement, I would love to be one of your clients, I really would. But for the life of me I dont know how.
Its a slippery slope here with this convo so Im unsure how to proceed.

Alright, so I found a trainer that can assist me, Chatted most of yesterday and we are working out a routine.
He gave me a great guideline for a diet, so I just need to complete that and get the right groceries.


Feedback regarding the diet change, I ate some more junk than normal, By junk I mean biltong (little to no fat). I had a bag of ghost pops over the course of the weekend and then tried ostrich wors.
Overall calories stayed around the same, but carbs came down, fat and protein came up.

this morning I am 19.7kg's lighter than when i started. I am officially in the 185's!
If we were American, i would be finished now

First day with the new workout routine, Legs, Killer!

Doenst help that I did legs earlier in the week.. But feeling good
Weight down to 184.9 , seem to be getting back into the groove.


The rest of my blood tests came back, Majority are good. Test levels are low, explains why I have moobs too!

Workouts are still hard, but good. Feeling alot better overall.
Sleeping better too.

Weight is around 185.3, measuring once a week (saturdays now)
Neck 50cm
Shoulders 158
Chest 155
Abdomen 148
Hips 131
Bum 139
Quads L 83 R 83.3
Biceps L 55.4 R55
Calves L 54.8 R57

to be maintaining weight at this stage with new calories upwards of 3700 with a new training plan where you are logging things is going to make a massive difference in driving your results.

for the first 2 weeks of your plan you are driving towards getting a proper baseline to work from, where you know where your starting strength is at higher calories, and when you start to cut back calories and your strength does decline then you know the cut is too aggressive or, the volume you are doing is not good where you can recover properly, or you are doing too much cardio.

But without the yardstick of your first 2 weeks, you can't judge shit. hopefully, the trend of you being able to do extra reps in the second 2 weeks of the plan is where you are going as it will be the 2nd rotation of the first 2 weeks, but also will have an increase in volume.

We are going to be setting you up for a decent transformation don't you worry about that.

Yupyup, trusting the process here.
This thread has gone from a question thread to more of a progress/look back at how fat i was thread.


I realised that my strength was no where near what I was before. But the extra calories (700 more a day) is making a difference already. Moods improved, sleepings improved, general energy has come up alot too.

This morning was the first prework out in a week.... Havent needed it before today.

Obelix wrote: Workouts are still hard, but good. Feeling alot better overall.
Sleeping better too.

Weight is around 185.3, measuring once a week (saturdays now)
Neck 50cm
Shoulders 158
Chest 155
Abdomen 148
Hips 131
Bum 139
Quads L 83 R 83.3
Biceps L 55.4 R55
Calves L 54.8 R57

Neck - 48.5cm
Belly (over belly button) - 149cm (tape measure is 160cm)
waist - 129.5cm
Left thigh - 85cm
right thigh - 86cm


compared to some of your other measurements prior. but lets see how this all goes, at this stage you in reset stage and my main goal as this point is getting you stronger, with more energy and burning fat at higher calories.

Long time no update,

Weight is still around the 186 range, But Im consuming 1000 more calories than I did when on the "diet", This will change from monday I think.

Weights wise, Im killing it. Feeling strong, lifting heavier and enjoying the routine alot. Missing the cycling but too much cardio isnt always a good thing and time wise I cant fit it in sadly.

Nice dude!
Keep at it, consistency is key and slow progress is better than no progress.

I am sure you are feeling better on a bit more food and this will start to be an enjoyable process now I hope