DonkieKong's (it's on) Thread

donkiekong wrote: The thing is that pyro actually teaches you , he gives you just the right amount of knowledge and insite so that you get curious to go and do some more reading and learn more

Defiantly a + 1 from me

And then there is MM , who is always very helpful and really go's out of he's way to help , he is a very good hearted guy and I really respect him for that , and also appreciate he motivation and the way he keeps encouraging a person to keep on working hard

I have lots of respect for these 2 guys

True.

MM, please don't give up on us. You always helping. When i ask something i know few minutes later you would have replied. And sometimes when o ask, i would ask cause i need an opinion immediately before i decide and you're just there to assist as well.

+1 for MM

Not forgetting Oupa, MA, great guys who really go out to help you and give you good advice.

Hay guys

So it seems that my results have started to stagnate , I have not lost anything sins monday and this is the first week that I did not lose at least 500g

Any suggestions?

Is this now the time that I just keep on keeping on and staying positive ?

Or is this now the time to incorporate a cheat meal?

Hey Bro

Well don't just rush into it haphazardly, plan it. Make sure that meal comes in on your hardest training day...
Plan the meal itself, plan out that entire days macros and calories. Post it up, lets make sure it's not too overboard.

But Im proud of how you've pushed yourself bud...
So let's see what you come up with

What's you Bodyfat at now by the way?

I'm honestly not sure my budy , I'll try and post a pic later , maybe a before and after something like that , but if you guys would like me to stay away from the cheat meal and just keep on the diet I'll do that

I'm afraid to do a cheat meal as I want my body to be keto adapted , it would be a waist to throw away all the hard work now

Well bud when do you train legs?

If between now and then there is still no progress then perhaps it is time to incorporate that meal.
How long have you been dieting for now?

Legs are on Thursday but my most exhausting workout day bust be my back day

I have now been on the diet for 3 weeks now

I'm posting my 3 weeks before and after pics now

I'm a bit to white and pail to see a real difference between the 2 pics

Oky there we go , that is my 3 week before and after pics since I started the diet

And just some additional side notes

I lost from 106kg to 103kg in this 3 weeks

Is my progress to slow for the tipe of diet I am on , should I have had better results?

Should I do 30min cardio after my workout instead of 20min?

How many calories are you eating? I apologise if it has been asked. Is there any reason why you are not getting the results? Be brutally honest here. Are you drinking your coffee with milk? Are you eating tomatoes every day? What veggies are you eating? What did you eat Christmas Day?

I am not drinking any coffee at the moment for 2 weeks now only strictly water

The diet that MM worked out is for 2600 cals and I'm following the diet exactly

I never eat tomatoes

The diet as no veggies so om not eating any veggies

On christmas I only ate meat nothing els than meat

Should I have had better results in 3 weeks?? , am I doing something wrong ?

I'll post the diet

"DK using the Harris Benedict Formula I got your BMR at 2258 calories, and taking into account a moderately active lifestyle 3500cal as your maintenance.

Now in designing this diet I aimed for 3000cal as you are wanting to lose weight. And I attempted to personalise it according to a couple things I've noticed about you.

F/C/P
Cal

Meal 1

5 whole large eggs
24.8/1.9/31.3
368cal

10ml olive oil
9.1/0/0
82cal

Meal 2

50g Macadamia nuts raw
37.9/6.9/4
359cal

Meal 3

110g tuna in oil
9/0/32
218cal

10ml olive oil
9.1/0/0
82cal

Preworkout

30g whey
1/3/25
154

40g Peanut butter smooth no added sugar and salt
24.5/2.7/11.5
267cal

Post workout

30g Whey
1/3/25
154cal

40g Peanut butter
24.5/2.7/11.5
267cal

Meal 4

110g tuna in oil
9/0/32
218cal

10ml olive oil
9.1/0/0
82cal

Meal 5

150g Chicken Breast
5.4/0/46.5
248cal

10ml olive oil
9.1/0/0
82cal

Meal 6

40g Peanut butter
24.5/2.7/11.5
267cal

30g Macadamia nuts
22.7/4.1/2.4
215cal "

I think 3 kg loss is perfect Bro... Remember too much could indicate muscle wasting. Based on the pictures your abs seem a lot leaner. I wish you had taken skinfold test to compare that...

Honestly though I'm chuffed with the progress.
If I recall you had hit a plateu on a varied diet?

Well thank you again for the kind words MM , I was feeling down in the dumps because my pics did not look that great to me personally , but thank you again budy

Well you have a good point there , if I was loosing more than a KG every week it would be an indicator that I was loosing muscle in stead of bodyfat

And yes your right I did

I don't personally know what the rate is what I should be losing on a keto diet , but at the moment it is 1kg per week

For some reason in person I look better actually leaner than I do in the photo

Could it be that the pail white skin is contrasting against the white room background??

Those calories are too high!! Drop it to 2000 calories. I think the 3kg is glycogen and water, not fat. You can't blame the keto diet if you are eating too much!

Pyro, please just double check his stats...

I think 2000cal is a bit low...

O no , shit

So we need to drop the cals to 2000

I'm sorry to ask this from you guys MM and pyro but can you please help me out then with the new diet ?

I feel terrible now as if I did all the hard work for nothing

Sorry that I disappointed you guy!

I promise that I will kick ass hard with the new diet that will be planed

My current stats

1.86m
103kg
BF% unsure

Mason Might wrote: Pyro, please just double check his stats...

I think 2000cal is a bit low...

2000 cals is right my brother. He has plenty of fat reserves to draw energy from, his body will not starve. @DK: Sorry for not sugar coating that. :lol:

Let's see if Pyro is sure about 2000cal and if we need to adjust of course I will help.

You have not wasted your time at all bud! You've dropped 3kg, that's a win in my books.