Looking to shed a small man

Well done man, super happy for you.

Just remember that while burning fat you're adding muscle, so dont let the numbers on the scale get to you when that 0.5kg would have taken you under 190kg. I personally love seeing the cm's being lost. I also dont look at the belly, generally fat loss happens everywhere else before you start seeing it on the belly.

Keep it up man, very inspiring to others who are on the same journey.

Thanks again guys, The support is helping alot!


So, post Xmas weekend report.

Steps, Failed badly, Got to 8,5k average per day. Quite short of my 10k goal. Started up walking again this morning. Its been surprisingly wet this weekend so was stuck in the house alot more than I wanted

Food, I indulged a bit this weekend, Including 1 portion of Malva with custard, I kids sized portion of Lamb Potjie ( dont dig it),3 beers and probably around 1 big bag of Lays chip over the weekend (Friday to yesterday)

Weight wise, Im sitting at just over 191 now on the home scale. Im dissapointed, but considering the lack of walking and the cheats I had over the weekend, it wasnt too bad. Plus its my home scale which threw me a really weird reading last week too.

Im still within reaching distance of my 189 goal for friday. Back to eating healthy as of yesterday, This mornings feeling better already



No more temptations after this , so it will be smoother sailing.

Cant wait for the 3rd, back to the gym

Obelix wrote: Thanks again guys, The support is helping alot!


So, post Xmas weekend report.

Steps, Failed badly, Got to 8,5k average per day. Quite short of my 10k goal. Started up walking again this morning. Its been surprisingly wet this weekend so was stuck in the house alot more than I wanted

Food, I indulged a bit this weekend, Including 1 portion of Malva with custard, I kids sized portion of Lamb Potjie ( dont dig it),3 beers and probably around 1 big bag of Lays chip over the weekend (Friday to yesterday)

Weight wise, Im sitting at just over 191 now on the home scale. Im dissapointed, but considering the lack of walking and the cheats I had over the weekend, it wasnt too bad. Plus its my home scale which threw me a really weird reading last week too.

Im still within reaching distance of my 189 goal for friday. Back to eating healthy as of yesterday, This mornings feeling better already



No more temptations after this , so it will be smoother sailing.

Cant wait for the 3rd, back to the gym

Sounds good.

I must say I personally still don't like the chasing of X mass by Y date.

I don't think I can convince you to change.

However, I think you can add taking progress pics, one morning and one afternoon if you like to help track body composition.

And use weekly averages to track mass change.

Of course you will need to lose weight to look good, but honestly as you start leaning down, you will realize body composition is everything. I think right now you are at a good place to keep targeting fat loss, but chasing these numbers down the line will cost you precious muscle.

Obelix wrote: Thanks again guys, The support is helping alot!
Food, I indulged a bit this weekend, Including 1 portion of Malva with custard, I kids sized portion of Lamb Potjie ( dont dig it),3 beers and probably around 1 big bag of Lays chip over the weekend (Friday to yesterday)

You did well, considering it was Xmas weekend. Don't beat yourself up. Just carry on with what was working before until that stops working, then reassess.

MPhilosopher wrote: Sounds good.

I must say I personally still don't like the chasing of X mass by Y date.

I don't think I can convince you to change.

However, I think you can add taking progress pics, one morning and one afternoon if you like to help track body composition.

And use weekly averages to track mass change.

Of course you will need to lose weight to look good, but honestly as you start leaning down, you will realize body composition is everything. I think right now you are at a good place to keep targeting fat loss, but chasing these numbers down the line will cost you precious muscle.

I need constant wins to keep going, its just how I am wired. Short easy small wins trump big long term ones, even if the long term ones are better
Im like that in everything and am working on it, but for now this is working

I have taken 2 sets of pics, im waiting until end jan then I will post some progress pics. If you guys can stomach them. you will then be able to see why I dont notice differences in my body composition over the course of one day. Just a reminder, Im 191.3 with a body fat of 45%? , so 10% loss is 19kg's, if you lost 10% you would see it because your body fat is low teens or single digits.


I have always been able to get muscle quickly, I just need to set my mind to it. At the end of the day my main goal is to lose weight,
there after its to be strong
after that , well I havent thought that far to be honest.


also, thanks Muscleaddict, Im back on the diet now and eating clean again. I have been adding spices and trying to get it less bland, but without sauces its hard.

Great news on two fronts,

I have broken the 190 barrier, I slipped up over last weekend and it took me all week to catch back up. I feel shit about it, but also know what caused it so I wont do it again. 14-15kg's in a 6 weeks is nothing to laugh at. But I need to keep the momentum going.

I also discovered blending oats and protein powder to make a smoothie. After some googling I found that the only thing I need to do is to soak the oats a little to soften it up. Otherwise there is no difference between cooked and raw oats.
Guess who doesnt have to eat a hot bowl of oats anymore!!!!


I have also decided to listen to the guys in here talking about body composition etc and not just focusing on the weight.

When i started this journey, I couldnt measure my waist with my tape measure, I have tried tracking it with myfitness pal aswell, so I will post here too

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


I will update these once a week, anything else i can add?

Short quick update,

Did some back exercises yesterday, felt good to move some mass around, Followed up with 20 minute cycle and a brisk 1km walk
Still killed my 11k steps for the day too
Slept like a baby, only woke up at 4am to pee, normally its 2-3 times a night.

Today was legs, then cycle and a shorter walk. Had a chatty buddy with me so was a little distracted.
But on over 7k steps and its not even lunch yet!


Neck - 48.5cm
Belly (over belly button) - 148.5cm
waist - 130cm
Left thigh - 84cm
right thigh - 85cm


im a little on the fence about hte measurements, but will keep tracking

Weight, 189 flat.

No real update,
Still killing steps, over 12k every day this week. I'm on over 5k now for the day aswell.

Cm's arent changing neither is the weight, 188.8 this morning

Very demotivating, But looking at the exercise as a whole, it's not bad. I have shed a medium child so far , i think, I don't know what kids weigh


Diets really becoming a chore now, But I am sticking to it, Gotta power through

If it was easy, everyone would be doing it. The success of goal is consistency. Forget motivation, that comes and goes, discipline is all you need.

00pump wrote: If it was easy, everyone would be doing it. The success of goal is consistency. Forget motivation, that comes and goes, discipline is all you need.

Fact !

00pump wrote: If it was easy, everyone would be doing it. The success of goal is consistency. Forget motivation, that comes and goes, discipline is all you need.

If i had discipline, I wouldnt be posting here about being morbidly obese

So, this morning Scale at the gym said 188.8, again.... But I started using a preworkout and creatine again. So Weight will be a little fishy for the next few days

Neck - 49cm
Belly (over belly button) - 147.5cm
waist - 129.5cm
Left thigh - 85.5cm
right thigh - 84.5cm


We were cleaning out closests and general spring cleaning this weekend, Found a pair of jeans that i last wore late 2020, They fit comfortably now!

Today is 2 full months on the diet,

Weight hasnt changed much in the last week. I think im at the plateau now.... its not nice

189 flat this morning

Neck - 49cm
Belly (over belly button) - 147.5cm
waist - 129cm
Left thigh - 85.5cm
right thigh - 84.5cm

Really looking at changing the diet a little,
Would it hurt alot if i swopped out the chicken at night for tuna?

Dont try adjust too much too quickly.
It wont always be perfect

Changing tuna for chicken in terms of weight loss will only help if you are eating less calories of tuna than chicken

Neck - 48cm
Belly (over belly button) - 147cm
waist - 130cm


Weight is still at 188.7-188.9


How long do plateaus last? Any suggestions on what I can do to kick start the loss again? Its been 3 weeks since any big changes

Obelix wrote: How long do plateaus last? Any suggestions on what I can do to kick start the loss again? Its been 3 weeks since any big changes

You should be losing. Only you know 8f your eating is 100% on point.

Then, are you eating enough? A severe calorie reduction will drop your leptin levels and crash your metabolism. Your body will go into starvation mode and cut muscle and preserve fat.

Have you calculated your daily calorie requirements? There are enough free calls on Google. You should aim to to eat about 500 calories less than your daily suggested calories.

Once you have all of that dialled in then you can look at keto. But be careful because the weightloss will be too rapid and unsustainable if done incorrectly on the extreme side.

Obelix wrote: Neck - 48cm
Belly (over belly button) - 147cm
waist - 130cm


Weight is still at 188.7-188.9


How long do plateaus last? Any suggestions on what I can do to kick start the loss again? Its been 3 weeks since any big changes

What is your caloric and macro split? How many grams of PRO, CHO, F?

Your plateau is a bit long, something else is going on.

I dont want to do the Keto route, Its too tricky to maintain, Currently two different diets in the house is causing enough issues....


Changes since mid december,
Changed protein shakes, I am back on the clicks brand now. Been on it for a week and a bit
Started creatine last week,
Started preworkout last week
Been blending my oats into a protein smoothie, this i think might be a problem, Im alot more gassy


other than that, i have focused alot more on the walking side and have started up the weights again. I will give it another week, My body is still screwed, Theres alot of fat to go

Obelix wrote: I dont want to do the Keto route, Its too tricky to maintain

That's a crap excuse. Keto is easy to plan and stick to. It might not be the right type for you. Everyone is different. But just be eating healthier and exercising you should be dropping weight almost daily. Plan your meals. You can cook, portion and freeze a week's meals in advance. Keep it simple for now. Basic meals.

Your plateau is because you're not sticking to your eating plan (do you have one?)

You're eating too much, or too little or completely wrong or a combination of the 3 above.

Obelix wrote: Changes since mid december,
Changed protein shakes, I am back on the clicks brand now. Been on it for a week and a bit
Started creatine last week,
Started preworkout last week

Ditch the shakes. They're there to supplement, not replace. Preworkout and creatine a waste for now. If you're hypertensive, preworkout may be placing a tonne of stress on your heart. I'd not recommend that.

You need to calculate your daily calorie requirements. Subtract 200 - 500 calories and then weigh everything you eat. Use the Fatsecret App to get your macros and calories.

MPhilosopher strange that your on -2 karma. Leveling the scores due to your input over the last few months.

Cyclo wrote:

Obelix wrote: I dont want to do the Keto route, Its too tricky to maintain

That's a crap excuse. Keto is easy to plan and stick to. It might not be the right type for you. Everyone is different. But just be eating healthier and exercising you should be dropping weight almost daily. Plan your meals. You can cook, portion and freeze a week's meals in advance. Keep it simple for now. Basic meals.

Your plateau is because you're not sticking to your eating plan (do you have one?)

You're eating too much, or too little or completely wrong or a combination of the 3 above.

Obelix wrote: Changes since mid december,
Changed protein shakes, I am back on the clicks brand now. Been on it for a week and a bit
Started creatine last week,
Started preworkout last week

Ditch the shakes. They're there to supplement, not replace. Preworkout and creatine a waste for now. If you're hypertensive, preworkout may be placing a tonne of stress on your heart. I'd not recommend that.

You need to calculate your daily calorie requirements. Subtract 200 - 500 calories and then weigh everything you eat. Use the Fatsecret App to get your macros and calories.

Im still following the plan Empire posted (I think on page 1)

Had a long hard think about it, and i realised that my coffee intake has increased again significantly since i started working again this year. Much higher than i was last year. BUT my water intake didnt go up
Stopped the coffee and started drinking water again, back on 4-5 litres a day and well, 186.9 this morning
Less headache and pee is a very light yellow now again, not clear, just a tad short of that


I have been bloated of late, drank a bottle of prune juice on monday evening and that seems to have worked quite well.

I will see the month out on this diet and then take it from there.


as for creatine and preworkout, Preworkout is helping me push alot harder in the gym,
Its strange because up until last year, i could literally drink a cup of coffee/monster/play in the bed and fall right to sleep, but now that stuff is kicking me into gear. I think its the lack of sugar and lower fats that are working in my favour.

MPhilosopher wrote:
What is your caloric and macro split? How many grams of PRO, CHO, F?

Your plateau is a bit long, something else is going on.

Sorry missed the macro part,

According to Myfitnesspal
Protein is 211
Carb 283
Fibre 29
Sugars 36
Fat 65
Saturdated 25
Poly un 9
Mono Unsaturated 15
Cholesterol 1326
Sodium 2098mg


Like i said in my last post, i seem to be on the move again, will keep monitoring it

Obelix wrote:

MPhilosopher wrote:
What is your caloric and macro split? How many grams of PRO, CHO, F?

Your plateau is a bit long, something else is going on.

Sorry missed the macro part,

According to Myfitnesspal
Protein is 211
Carb 283
Fibre 29
Sugars 36
Fat 65
Saturdated 25
Poly un 9
Mono Unsaturated 15
Cholesterol 1326
Sodium 2098mg


Like i said in my last post, i seem to be on the move again, will keep monitoring it

You sure about that? I weigh less than half your weight and I eat more than that.

Keep in mind that creatine will add probably at least 3 to 4Kg water weight for someone your size. You could still be losing fat but the scale isn't moving...

Yeah i didnt read it correctly

Calories 2,990

Carbs 343g
Fat 74g
Protein 246g
Sodium 2371mg
Sugar 41

Mealplan
"Meal 1
3 full eggs
30g whey protein
60g cream of rice
3 sweetners

Meal 2
30g whey protein
100g oats
3 sweetners

Meal 3
130g cooked chicken
240g cooked white rice
Half a cup cooked mixed veggies
30mls tomato sauce

Meal 4
30g whey protein
100g oats
3 sweetness
90g banana

Meal 5
150g cooked chicken
30g nola low fat salad cream
15ml nandos peri peri sauce
4 slices of sasko more slices brown bread

Meal 6
3 full eggs
3️0g cheddar cheese."

My home scale does the "body fat" thingy, its down to 43% now, was 45 last week..... I think im just expecting too much too quick

Obelix wrote: Yeah i didnt read it correctly

Calories 2,990

Carbs 343g
Fat 74g
Protein 246g
Sodium 2371mg
Sugar 41

Ok well you seem to be carrying on.

As far as I see it, you are consuming approximately 343g of unnecessary carbs.
Now I don't think the number has to approach 0 everyday, but as I suggested before, a weekly tally is not a bad idea.

If you can introduce 3 days of say 50-100g of carbs, you will have some net benefit.

Your fat is about right I would say, you can temporarily move down to 60g to see how you feel, but I would not do that long term.

You're eating too many carbs. High chance you're VERY insulin resistant. That's why you're not losing weight.

You need a low-carb diet to get your insulin tolerance back up to normal.

Best is Keto or Banting.

Low fat anything is just loaded with carbs, so too the peri peri sauce.

You're obviously eating less than what you used to and I suspect your metabolism has crashed. Good chance you're catabolic as well. Your body is burning muscle for fuel and storing extra fat because it thinks there's a famine.

You should actually be having the "problem" of trying to manage too rapid weight loss. Another indicator things aren't right in that you're not losing weight.