KS77 progress diary

KS77

Member
S: 105kg C: 105kg G: 80kg BMI: 27.6 Loss: 0kg(0%)
OK, going to drop this in here so I have somewhere to track my progress (presuming there is any!)

Stats:
45
6' 4" (195 cm)

Current BF %: 28%
Target BF%: 15%

Maintenance k/cal is 2,450
Target k/cal: 1,500

Current weight: 105 kg
Target weight: 85 kg

Target Date: Oct 2022

Diet / Exercise:
Diet will be low carb, high fat/protein, I can't really to no carb (keto) as family evening meals will make that hard. Don't really want to be eating a 'special' meal in front of the kids, as don't want them to see carbs as 'bad'.
So my plan is x3 500 k/cal meals with a very low carb brunch (around 10:00 am) and lunch (around 2:00 pm), then family dinner (around 7:00 pm).

At the moment work is sedentary, working from home desk job, but looking to get to the 24 hr gym in the nights and do 8 km 1 hour jogs, which the machine says is burning around 600 k/cal.

I'll add updates below and examples of daily/weekly meals etc. as the diet goes.

Progress:
Monday 6th June: 105kg (-0kg)
Monday 13th June: 105.7 (+0.7kg)
Sunday 19th June: 103.6kg (-2.1kg)

Monday 20th June: 102.6kg (-1kg)
Monday 27th June: 103.7kg (+1.1kg)
 
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KS77

Member
S: 105kg C: 105kg G: 80kg BMI: 27.6 Loss: 0kg(0%)
Monday 6th June: 105 kg

No movement! :(

Well so the first 2 weeks weren't great, totally forgot about half term, so kids running around and breakfast/lunch was more kid orientated so probably ate too much 'junkie' stuff, last week hindered by Jubilee weekend and a few other things. So starting proper now (again).

Going to do weekly weigh ins on Monday mornings, next date Monday 13th.

One thing I have done, is strip down my shopping list and menu to the bare minimum. I don't want to get bogged down with complicated meal plans. It';s the only way I think I can see myself doing this.

Shopping list:

Dairy
Oat milk
Cheese
Greek Yogurt
Protein powder
Eggs

Meats
Minced Beef (frozen)
Chicken Thighs (frozen)
Tinned Tuna
Sausages
Bacon
Liver
Fish Fillets (frozen)

Fruit & Veg

Apples
Frozen fruit (mixed berries)
Frozen mixed veg (cauliflower, broccoli, carrot, b.sprouts)

Fats:

Butter
Olive Oil

Extras:
Curry paste
Some spices, herbs & seasonings

Sample meals (will add more when I try them)

Breakfast
Cheesy Scrambled Eggs (x3) - K/Cal:404, F:31g, P:25g, C:6g
Greek Yogurt & Frozen Berries + Protein Powder(25g) - K/Cal:337, F:17g, P:45g, C:28g

Lunch / Dinner
Sausage(x2), Bacon(x2) & Eggs(x2) - K/Cal:526, F:48g, P:19g, C:5g
Minced Beef (100g) & mixed veg (100g) - K/Cal:504, F:38g, P:27g, C:7g
Chicken Thigh(x2) & mixed veg (100g) - K/Cal:540, F:33g, P:55g, C:21g
Chicken Thigh(x2) Rogan Josh - K/Cal:403, F:13g, P:34g, C:13g
Chicken Thigh + cheese + BBQ sauce (hunters) - K/Cal:467, F:29.2g, P:40g, C:8.8g
Fish fillet + cheese sauce & mixed veg (100g) - K/Cal:301 F:13g, P:24g, C:10.6g
 
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KS77

Member
S: 105kg C: 105kg G: 80kg BMI: 27.6 Loss: 0kg(0%)
Monday 6th
Weigh in: 105kg

Wednesday 8th June
Breakfast:
Greek Yogurt & Frozen Berries + Protein Powder(25g)
Lunch: Chicken Thigh + cheese + BBQ sauce (hunters)
Dinner: Pulled chicken curry
Evening (need to drop this): Feasters Cheese Burger
TOTAL: k/cal:1,489, F:78.2g, P:125g, C:125g

Friday 10th June
Breakfast:
Greek Yogurt & Frozen Berries + Protein Powder(25g)
Dinner: Pizza night [k/cal:525, F:20g, P:25g, C:56g

Sunday 12th June
Dinner:
jacket potato with cheese & beans + salad [k/cal:950, F:47g, P:24g, C:113g
 
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KS77

Member
S: 105kg C: 105kg G: 80kg BMI: 27.6 Loss: 0kg(0%)
OK so last week's diary was poor.

Weight In:
105.7kg
Disappointing, 0.7 gain, think the bad Saturday pizza night did't help!

Monday 13th June
Breakfast:
Greek yogurt and strawberries
Lunch: 5 rashers of cheesy bacon melt
Dinner: Green lentil Sheppard's pie with green beans & carrots

Tuesday 14th June
Breakfast (brunch really) 11:00:
Protein shake (25g) with 300ml oat milk + peanut butter (1tbsp)
Lunch: Missed, still full from brunch
Dinner: Egg-n-cheese omelette with salad

Wednesday 15th June
Breakfast:
Missed
Lunch: Protein shake (25g) with 300ml oat milk + peanut butter (1tbsp)
Dinner: Egg & Feta salad with cottage cheese

Thursday 18th June
Breakfast:
Missed
Lunch: Protein shake (25g) with 300ml oat milk + peanut butter (1tbsp)
Dinner: Can't remember :-(

Friday 17th June
Breakfast:
Missed
Lunch: Protein shake (25g) with 300ml oat milk + peanut butter (1tbsp)
Dinner: Pulled pork curry + Brown rice

Saturday 18th June
Breakfast:
Missed
Lunch:
Chicken salad sandwich
Dinner: Chicken Burger with salad

Sunday 19th June
Breakfast:
Lunch:
Dinner:
 
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KS77

Member
S: 105kg C: 105kg G: 80kg BMI: 27.6 Loss: 0kg(0%)
Weigh in:
Monday 20th June:
102.6kg (-3.1kg)

Monday 20th June
Breakfast:
Missed (too hot)
Lunch: Protein shake (25g) with 300ml wholemilk + peanut butter (1tbsp)
Dinner: Butter-bean pie and salad

Tuesday 21st June
Breakfast:
Missed (too hot)
Lunch: Missed (too hot)
Dinner: Moussaka & salad

Wednesday 22nd June
Breakfast:
Missed (too hot)
Lunch:
Bacon(x2) & Eggs(x2)
Dinner:
 
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