Looking to shed a small man

I picked up a different flavour protein shake this weekend, Peanut butter. I have been on Strawberry and vanilla for most of this year. So that is killing my sweet tooth. Its almost stomach turning sweet. But sugars etc are all low. So I am not sure what sweetner they use.

Overall its not that I want sweeter oats, or coffee, its that im craving sugar from sweets i think. Its been 16 days now since my last packet. no toffee's, no suckers, no jelly beans and most amazingly, No sausage rolls either!

Im really proud of myself, the scale and this forum are keeping me honest. Im at a point now where if i dont lose more than 200grams a day, im pissed off. I know it wont last forever, I am going to plateau eventually and then i will have to figure out a change in the diet. But that is still over 40kg's away I hope.

Side note, sunday night I got the wife to take my before pics, I didnt have any. So hopefully in a few months i can show you my tellytubby figure, and then my dad bod pics side by side.

Obelix wrote: So time for an update. I dont want to spam everyone so will be toning it down

Yesterday was a really tough one, stood arguing with myself about if i should add a spoon or three of sugar in my oats (i cant rid the house of all sugars as I have a wife and 2 kids who still use)

Then i said, no lets get on the scale first and see. Believe it or not, 197.9kg's... Needless to say, No sugar

This morning I went for a walk, got back, jumped on the scale and 196.9kg's. Almost 10kg's in 16 days!!!!!

Just a small side note, don't obsess over the numbers.
You may jump back to around 200kg or you may keep losing.

Rather focus on body composition and consistency imo, the mass number is important but over a period of time, you should not aim to weigh x kg for 1 second, rather average your goal weight over 3 months of weigh-ins for example.

I don't really see the need for carbs in your diet everyday, but if it helps with adherence maybe..?

I would pull these as soon as you start seeing body composition cease to progress.

Low calorie at your weight will be ok for a while, I don't see damage until you start hitting 30-40kg weight loss as a rough guess. Hit protein, lower the fat, lower the carbs and you will keep progressing.

I don't think this is healthy for someone trying to shed 10kg, but your case is different.

Good job you are making progress.

Obelix wrote: I picked up a different flavour protein shake this weekend, Peanut butter. I have been on Strawberry and vanilla for most of this year. So that is killing my sweet tooth. Its almost stomach turning sweet. But sugars etc are all low. So I am not sure what sweetner they use.

Overall its not that I want sweeter oats, or coffee, its that im craving sugar from sweets i think. Its been 16 days now since my last packet. no toffee's, no suckers, no jelly beans and most amazingly, No sausage rolls either!

Im really proud of myself, the scale and this forum are keeping me honest. Im at a point now where if i dont lose more than 200grams a day, im pissed off. I know it wont last forever, I am going to plateau eventually and then i will have to figure out a change in the diet. But that is still over 40kg's away I hope.

Side note, sunday night I got the wife to take my before pics, I didnt have any. So hopefully in a few months i can show you my tellytubby figure, and then my dad bod pics side by side.

Measuring daily might be setting yourself up for disappointment at times when you need to keep motivated.
Judge your weight on a week to week basis with a mid week weigh in to just keep tabs. You will get to a point where things will fluctuate a little and thats ok. As long as you are lighter at the end of each week then you are doing well. I think you will be ok losing weight for some time before it starts becoming less about weight loss and more about composition

Yeah i realised that weighing every day isnt great. Its not the right way

I am moving it to more monday and thursday/friday weigh ins.


Thing is, up until i was on this diet/meal plan i would vary in weight by up to 2kg's in one day. I think its got to do with water retention or something. its 1% of my body weight....

as for changing the diet, until it doesnt work anymore, I am sticking to it. I dont know why there are so many carbs, or why i have to eat a banana, I just know it works.

So update again,

I have had some issues this week,
had a break in at the house yesterday morning, Skipped gym.
Spent most of the day fixing shit and getting stuff sorted so i missed my afternoon oats, shake and banananana
Did not get 8 hours of sleep, hell even last night there were issues, power went out at 10pm and still hasnt come back on. so needless to say I skipped todays gym session too. not gonna leave the wife and kids at home while its still dark out in a house with no power.


will pickup gym routine on monday again, and continuing with the diet from today. Still no sweets though. 3 weeks now?

Weighed in on Friday and was 195.6

Weighed in this morning, 196.7

So not sure what happened there.




Also, side note, I noticed my "private toilet time" is a lot less lately. On the old diet, I was there daily, like clockwork... Now it's only every 2-3 days and well I think my kids are pushing bigger monsters out. That could be where the extra kilo is.
I understand that my body is using the fuel more efficiently so there should be less waste, but damn I'm talking small amounts here. I also have no idea how much poop weighs...

Its more likely fluid retention than anything else

And the latest update, is two fold..


New PB on Dumbbell press. 60kgs! 2 and a partial, but it counts. Did 40 and 50 for 8 reps, then tried 60. it was one goal I had and I completed it, I did 60's!


As for the weight,
Im officially over the 10kg lost portion. I cant remember exactly what i was on the 12th of November, But it was 205 or 204.5ish,


this morning on the gym scale, 194.4! Its been tough, im not gonna lie. I dont know if I can manage 3-4 months of it, But everyday is a new day. So Small victories



Side note, this is basically the 1month update. I dont see myself making it to the gym tomorrow/sunday. We have family functions to attend

Thats good news!
Usually strength goes down a bit when weight drops and calories drop so its good progress!

Jumping from 50 to 60 (if you didnt do anything between) is a massive jump in weight though (20%)
I've had some DB press goals in terms of weight but I am starting to get on in age and Ive started favoring slower and more reps over higher weights.
The last time I started aggressively pursuing strength my body ached and started to fall apart quite quickly

syntax wrote: Thats good news!
Usually strength goes down a bit when weight drops and calories drop so its good progress!

Jumping from 50 to 60 (if you didnt do anything between) is a massive jump in weight though (20%)

Yeah the dumbbells in the gym are shitty, the 45 and 55's are really long so they mess around if you dont hold thm just right.

the 60 was purely to say i did it (for myself)


strength wise i dont think i have dropped much, which is awesome becuase like you said it normally drops when you lose weight

Congratulations brother! I'm really glad to see you're busy making progress and sticking to the plan. Might even be breaking the 190 mark by the New Year. Be careful around Christmas, it's really easy to get sucked back into the sugar grip. I'll be back in a couple of weeks again to check up on the progress.

So weights been pretty much stable,
We had a work function on friday and a braai at a mates house on sunday.

I kept to the diet as much as possible, I had some booze, But kept to wine instead of beer.
Sunday involved chicken with salads etc. I skipped the salads because I didnt know what sauces etc were in there. So just had braai' chicken. More than 150g though,


New goal is beat the 190's by new years. The only dodgy day coming up is xmas, I should be able to control myself there

Obelix wrote: So weights been pretty much stable,
We had a work function on friday and a braai at a mates house on sunday.

I kept to the diet as much as possible, I had some booze, But kept to wine instead of beer.
Sunday involved chicken with salads etc. I skipped the salads because I didnt know what sauces etc were in there. So just had braai' chicken. More than 150g though,


New goal is beat the 190's by new years. The only dodgy day coming up is xmas, I should be able to control myself there

Plan for xmas.

You can have a more normal meal.
Prepare roughly before hand, if you are going to go all out - fine.
But don't extend it to a week.

One day is one day. Add some walking the next morning and get your mind straight.

I realised that a short while ago, I cant always just eat this diet.
BUT
I also dont have to eat like i did before.



My main changes in december so far, Today was the start of cardio time. I have stopped weights as of this week, increasing time on the bike until i can get on a treadmill and not break it.

this morning was a good 35minute cycle, keeping my heart rate over 140. My smart watch is a little screwey, it showed my heart rate at 195, but after a 1minute rest i was down to 90 again.

Obelix wrote: I realised that a short while ago, I cant always just eat this diet.
BUT
I also dont have to eat like i did before.



My main changes in december so far, Today was the start of cardio time. I have stopped weights as of this week, increasing time on the bike until i can get on a treadmill and not break it.

this morning was a good 35minute cycle, keeping my heart rate over 140. My smart watch is a little screwey, it showed my heart rate at 195, but after a 1minute rest i was down to 90 again.

Does your doc support this?

Personally to be on the safer side, I would keep to very low intensity cardio (bike is good for this) paired with weight training (no bodyweight exercises) on separate days until you are healthy enough to increase intensity of cardio.

Yeah you need to mold this into a diet you can follow as you peel of the weight.
At your current position you can get away with keeping calories very low in general.

But yeah for xmas, just have one sufficient meal you enjoy and some ice cream or dessert and call it there.