Looking to shed a small man

Empire
Expert

11 Nov 2021 14:58 #226369 by Empire

Replied by Empire on topic Looking to shed a small man

That was something simple I drew up for a client the other day, can tell you now, eat like that for a month, your weight will drop.

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Obelix
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11 Nov 2021 15:03 #226372 by Obelix

Replied by Obelix on topic Looking to shed a small man

jeepers, thats alot more than i normally eat.

are the sweetners required? is there any specific reason for them?

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Empire
Expert

11 Nov 2021 15:05 - 11 Nov 2021 15:06 #226373 by Empire

Replied by Empire on topic Looking to shed a small man

Cos oats and cream of rice tastes pretty bland without them?

And bud your 2 sausage rolls is the equivalent calories of probably 2 or 3 of those meals.

386 calories of which is like 10g protein, 36g carbs and 23g of fat per 160g sausage roll.

Last edit: 11 Nov 2021 15:06 by Empire.

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Obelix
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11 Nov 2021 15:08 #226374 by Obelix

Replied by Obelix on topic Looking to shed a small man

true,

thanks for the advice. I will start working that, and something similar going forward!

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Empire
Expert

11 Nov 2021 15:09 #226375 by Empire

Replied by Empire on topic Looking to shed a small man

You wanted a quick win..nothing similar, stick to that plan exactly for a month and tell me where you sitting weight wise.

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Obelix
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11 Nov 2021 15:16 #226376 by Obelix

Replied by Obelix on topic Looking to shed a small man

Ok, while I have you, and you haven't told me to sodd off,
I have a few questions that I feel are stupid, but if I dont ask, I wont know

The weights you put here,
Oats, dry weight? cooked weight? Will adding salt help or hinder it?
I have never had cream of rice, do I cook the protein in it? do I just add it to a shake and down it?

Is there a cooking oil that you recommend? or do I go in dry?

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Empire
Expert

11 Nov 2021 15:20 #226377 by Empire

Replied by Empire on topic Looking to shed a small man

Oats is dry weight..add salt is fine, I have about 12g of salt a day, unless you have blood pressure issues, salt is fine.

Cream of rice is basically white rice put into a blender made into a porridge with hot water and cooked in the microwave, kind of like mealie meal, add protein powder once cooked.

Spray and cook, bake your chicken or cook them in the gas braai, spray and cook a pan to cook your eggs or poach/boil them.

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Obelix
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11 Nov 2021 15:29 #226378 by Obelix

Replied by Obelix on topic Looking to shed a small man

Thanks man! I am going to go for this , as long as i can possibly hold out.

Appreciate all the help!

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Muscleaddict
Moderator

11 Nov 2021 15:59 #226380 by Muscleaddict

Replied by Muscleaddict on topic Looking to shed a small man

I must emphasise the spray and cook or a bit of olive oil cooking spray. It's very easy to get in easily 500 extra calories if using cooking oil and butter to cook with. It makes chicken pretty boring but hot sauce and tabasco goes a long way.

Don't even bother keeping mayo and butter in the house or it will be eaten. The nola and the cross & blackwell low fat salad dressing have only 20 calories per 15ml and tastes pretty decent mixed with some nandos peri peri.

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Obelix
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11 Nov 2021 16:09 - 11 Nov 2021 16:09 #226381 by Obelix

Replied by Obelix on topic Looking to shed a small man

We generally buy the housebrand one. Its not too bad

Edit
Rice and mixed veg cooking for tomorrow

Last edit: 11 Nov 2021 16:09 by Obelix.

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Empire
Expert

11 Nov 2021 17:22 #226382 by Empire

Replied by Empire on topic Looking to shed a small man

Another thing I forgot to ask, what is your daily step count? Also I would suggest getting a blood glucose monitor and check your fasting blood glucose. At 200kgs you might have some serious insulin resistance issues then I'm gonna suggest getting a glucose disposal agent, I use one from a brand called skn care called slinotrol. Taking that first thing in the morning with down caffeine and some yohimbine and 20mins later doing a 30min walk will help drop blood glucose levels as well as aid in extra fat burning as the GDA will help liberate and mobilze fat and the yohinbine, caffeine and cardio will oxidize the fat being liberated .

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Obelix
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11 Nov 2021 17:26 #226383 by Obelix

Replied by Obelix on topic Looking to shed a small man

Daily step count is around 5000 to 6000 steps, saturday and sunday i hit 8k

Blood sugar, when ever i test it its around 5.5, i tested 2months ago

I currently pop metformin, on 1000mg twice a day

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Empire
Expert

11 Nov 2021 18:53 #226384 by Empire

Replied by Empire on topic Looking to shed a small man

Ok that is high but not massively high, you need to avoid all refunded carbs and sugar that is for sure, and yea I can see why you are on 1000mg metformin 2x a day, I would still get your own blood glucose monitor and check, you want that to be closer to 4.2 in the morning. Currently on 350g of carbs daily, if I don't get my daily steps or cardio in I sit at about 4.6 fasted, and then if I do my cardio I get down to 4.2 daily. I then also use exogenous insulin before my fasted cardio to get my blood glucose down to 3.4-3.6 and then I do my cardio for 30mins with yohimbine and a fat burner. Not everyone is willing to do the cardio with insulin, just saying , but at this stage you using metformin with a fat burner and doing 30mins of cardio first thing in the morning will greatly assist you in liberating and oxidizing stirred fat. I would aim for 8000 steps a day on normal days and 10 000 on weekends at this point.

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Obelix
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12 Nov 2021 08:59 #226385 by Obelix

Replied by Obelix on topic Looking to shed a small man

Holy poo,

this is alot of oats..... so much oats.

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Empire
Expert

12 Nov 2021 10:12 - 12 Nov 2021 10:14 #226387 by Empire

Replied by Empire on topic Looking to shed a small man

360kcal of oats is way harder than 1 sausage roll isn't it? And there is pretty much the same protein content in it.

First off, you are going to be fuller for longer, 2nd off when you are full you don't reach for shit food. Amongst many other benefits like a decent amount of fiber which slows digestion of your food as well as the fact it helps with blood sugar staying constant and back to point 1 and 2.

You complaining about having a lot of oats to eat whilst cutting back on calories?? Not exactly a problem people usually have now is it? Most people starve on a diet, you are going to be full, and have plenty of energy and not want to eat crap which makes it easy to comply and stick to your diet longer...

You can be on the worlds best diet for 3 days, or you can be on a mediocre diet for 3 years. What is going to give you better results?

Last edit: 12 Nov 2021 10:14 by Empire.

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Obelix
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12 Nov 2021 10:53 #226389 by Obelix

Replied by Obelix on topic Looking to shed a small man

Its two hours later and im dreading that lunch. Cause im still full. I figured i could eat every 2-3 hours and be hungry.... Boy was i wrong

I must say, Im alot fuller than i thought, although i do miss my sausage rolls

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Empire
Expert

12 Nov 2021 11:55 #226390 by Empire

Replied by Empire on topic Looking to shed a small man

Do you miss those sausage rolls as much as you want to get close to a 100kgs? Cos trust me, they don't taste that good as feeling comfortable in your own skin does...

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Obelix
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12 Nov 2021 12:13 #226391 by Obelix

Replied by Obelix on topic Looking to shed a small man

I dont see myself being 100 ever again, Im fine 130-150

im a big guy.... i just dont want to be morbidly big

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Empire
Expert

12 Nov 2021 12:41 #226392 by Empire

Replied by Empire on topic Looking to shed a small man

Why not? Get as lean as you can, I was 137kgs never thought I would be 90kgs with shredded glutes after loosing 53kgs at the most. Only thing stopping you is your mind.

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Obelix
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12 Nov 2021 12:54 #226393 by Obelix

Replied by Obelix on topic Looking to shed a small man

Seeing a big mountain infront of me, so I prefer to set smaller goals that are more easily achieved.

That helps me stay on track

What are your thouhts on Coke zero, or lemon juice in water etc... anything non sugary, that isnt damn water!

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MPhilosopher
Expert

12 Nov 2021 21:37 #226394 by MPhilosopher

Replied by MPhilosopher on topic Looking to shed a small man

Obelix wrote: Seeing a big mountain infront of me, so I prefer to set smaller goals that are more easily achieved.

That helps me stay on track

What are your thouhts on Coke zero, or lemon juice in water etc... anything non sugary, that isnt damn water!

Probably ok (diet drinks). Better than the real thing but honestly at 200kg, likely enough damage that the artificial sweeteners have some reaction.

So if you do consume, keep an eye out if you start stalling.

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Empire
Expert

14 Nov 2021 15:53 #226395 by Empire

Replied by Empire on topic Looking to shed a small man

Obelix wrote: Seeing a big mountain infront of me, so I prefer to set smaller goals that are more easily achieved.

That helps me stay on track

What are your thouhts on Coke zero, or lemon juice in water etc... anything non sugary, that isnt damn water!

I would limit it to 600ml a day(2 cans). You should be having 500ml of water with every meal and 500ml of water as you wake up and before bed.

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Obelix
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14 Nov 2021 16:26 #226396 by Obelix

Replied by Obelix on topic Looking to shed a small man

Im on quite a bit of waters, so thats good.

But was closer to 1.2l of cola a day. Will drop that down now

Really struggling with the oats, especially in the afternoon. Its just too damn hot. The rest is manageable.

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Obelix
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15 Nov 2021 08:22 #226405 by Obelix

Replied by Obelix on topic Looking to shed a small man

So thursday morning I weighed in at the gym,

I was 205.6

This morning, 201,1

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Empire
Expert

15 Nov 2021 08:32 #226407 by Empire

Replied by Empire on topic Looking to shed a small man

Obelix wrote: Im on quite a bit of waters, so thats good.

But was closer to 1.2l of cola a day. Will drop that down now

Really struggling with the oats, especially in the afternoon. Its just too damn hot. The rest is manageable.

Make at night, let it cool, throw in the fridge and eat cold.

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