Fat Mike's's Journal, 28 Nov 18

congrats👏👏 

That is amazing!!! Not trivial at all! Keep up the amazing job!  

Congratulations! Loving the positive attitude. I think it's so easy to focus on the end result and getting there that we forget to applaud ourselves for how far we've actually come.  

👍 

Wow, that is an amazing achievement, trivial, certainly does not come to mind... well done 👍🏻 

wow. i can't wait 2 celebrate dat 

Joined late here. Please advise what is your day like. Are you training daily. Or is it just a good diet. Please share. Keen to increase the weight loss pace.  

Elbo no problem! I dont exercise, but i own a construction company so i spend some time on site walking around. I do about 5000 to 6000 steps per day on site ( per my iphone health app). I do eat right though and im padantic with the calorie count. I try eat 5 times a day, two of which are simple USN Diet Whey Isolean which is high in protein and helps keep the macros right. Each shake is 130 calories. I drink one at 10:30 or 11 and another at 15:00 or if i miss it at 19:30 at night. I keep my meals between 400 and 600 calories per meal. Even if im out on the road ill look at places like jacksons or organic health shops and also nando’s for their 386 calorie chicken wrap. My breakfasts alternate. One day i may have two fried eggs, half an avo, 30 grams bacon, and fried banana or chopped up pineapple. Other days i will have 150g plain double cream yogurt from Woolworths with 40 grams jungle oats muesli, 1/2 tablespoon honey and 70grams banana or bectarine  

Continued: Some mornings ill have a smoothie with frozen berries, banana, peanut butter, honey, a carrot and some cauliflower or the likes. Lunch as i said is usually on the move at a nandos, jackson, or even woolworths rice cakes and cottage cheese. Supper: I make some spectacular meals which weigh a total of 450 to 600 grams. Mince, sweet potato, onion, tomato, garlic, carrots, mushrooms, beetroot stew. Or lamb stew, but lamb is high in calories so once a week. Or chicken breasts roasted in oven with peanut butter honey and other herbs, complimented with cauliflower broccoli carrots roasted too Or honey and mint coated lamb chops, etc.... I dont eat after 8pm 

Continued: So if its getting close to 8 pm ill bullet a quick smoothie of veggies, and frozen fruit honey, etc... just to get my calorie intake . My calorie intake i reduced to 1200 calories at the start, but through discussion increased it to 1400 and later 1600 calories. At 1600 calories i loose about average 200 grams a day. When my weight stagnates i have a cheat day of 3000 to 4000 calories. I put on a kilo the day after but then i drop 1.5 kilos the day thereafter and continue to loose for about 5 to 9 days thereafter. I introduced smoothie Thursday to assist with stimulating weight loss and it showed good results for the week of about 2 kg loss. Very important: i cut all starches ( potatoes, pasta, bread, everything.) i dont use sugar or their replacements. Only honey. No fizzy drinks or any for that fact. I use water and have one full cream and honey coffee a day 

Continued: I take a table spoon of apple cider vinegar in a glass of water every morning and evening before meals. I drink 2 to 3 liters of water a day. Hope this helps and kicks you off. Feel free to touch base at any time. 

Warning warning: after taking apple cider vinegar, gargle through a clean glass of water cause the apple cider can eat through the enamel of your teeth over time. 

This was extremely useful!! Brilliant! I really appreciate your detail. Gonna try the same. Thanks Mike 

That’s the way keep at .... one day at a time 💪🏻 

Well done you are an inspiration