KS77 progress diary

[KS77]

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)
Monday 4th July: 102.6kg (-1.1kg)
Monday 11th July: MISSED!
Monday 18th July 101.7kg (0.9kg)
Monday 22nd August 101.7kg (0kg)
Monday 29th August 100.9kg (-0.8kg)

 

[KS77]

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

 

[KS77]

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

 

[KS77]

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:

 

[KS77]

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:

 

[KS77]

Weigh in:
Monday 4th July: 102.6kg (0kg)

 

[KS77]

Weigh in:
Monday 18th July: 101.7kg (-0.9kg)

So yesterday like many people with the heat we went to the beach and yeah, the wife took some family pics... Yeah didn't like what I saw! The 'stocky' build isn't what I see. But it's given me a little jolt I needed as I'll admit the last couple of weeks I've been a bit lame! Eating wise not too bad, but too many snacks, stopped going to the gym and too much wine!

So back in the game this week, gym each night, either weights or running, carbs down to a minimum, and pre-prepared meals built around high fat, moderate protein, low carb, with things like minced beef, salmon or chicken thigh with cruciferous veg and olive oil!

My target to hit the sub 100kg target next Monday!!!!

But on the plus side, today's weigh in, 101.7kg, down 0.9kg from 2 weeks ago (missed last Monday's),but was hoping for -1kg per week, but got -0.45kg instead.

Monday 18th
Breakfast: Missed
Lunch: Cheese, Cucumber, Tomato & Pickled Onion salad with salad dressing apx: 375 k/cals

 

[KS77]

Weigh in:
Monday 22nd August: 101.7kg (-0.9kg)

Well been off for a couple weeks so diet took a hit didn't lose any weight but didn't gain either, stop at 101.7kg

Decided to dumb down diet to simply

Meats
Chicken thigh
Minced Beef (20%)
Frozen fish fillets (cod, haddock or salmon)
Some sausages, burgers, bacon

Veg
cruciferous veg (green beans, broccoli, cauliflower, b.sprouts, etc)
Salad(cucumber, tomatoes, lettuce, celery, avocado)

Fruit
Just berries, apples

Dairy
Eggs, cheese, soya milk

Misc
Simple saurce mixes, bolognese, cheese, gravies, curry, chill etc.

Trying to stick to, 500 k/cal a day (3 x 500k/cal)
Doing 10km (minimum) walk each day, apx 1,000 k/cals.
Hoping for 1kg per week loss.

 

[KS77]

Weigh in:
Monday 29th August: 100.9kg (-0.8kg)

Sunday
Lunch: x2 bunless cheese burgers (carb 5.6g, fat 14.4g, prot 26.4g, 294 k/cal)
Dinner: Homemade Veg & Cheese flan (apx 21g carbs, 6g fat, 11g pro, 582 k/cal)

Monday
Lunch: x2 bunless cheese burgers (carb 5.6g, fat 14.4g, pro 26.4g, 294 k/cal)
Dinner: Homemade Cauliflower & Halloumi with onion & pepper curry (apx 440 /k/cal)

Tuesday
Lunch: x4 peri peri Chicken thighs (apx 6g carbs, 40g fat, 26g prot 640 k/cal)
Dinner: Moroccan Soup (apx 49g carbs, 6.4g fat, 10g pro, 640 k/cal)

Wednesday
Lunch:
Dinner:

Thursday
Lunch:
Dinner:

Friday
Lunch:
Dinner:

Saturday
Lunch:
Dinner:

Sunday
Lunch:
Dinner:

Notes
Still trying to stick to the simple meal plan of Minced beef or chicken with various veg and sauce mixes. Basically lots of chills, currys, one pots, etc.