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Quick breakdown as promised to @Coco1978m and @Leksie.
Fasted yesterday, at least until last night. Had a toasted cheese.
So breakdown as follows:
- Meals = Toasted cheese and onion
Also had a cup of coffee with milk and sugar in the morning and one before bed time.
Excersice
- 28000 steps during the day
- 150 sit ups
- 150 push ups
- 100 dumbell curls @12.5 kg
- 100 kickbacks @ 12.5 kg
Excersice was all done during a 9 hour window. I.e. 20 push ups with 20 sit ups 15 dumbell curls and 15 kickbacks. Then an hour later repeated. This was done until all excersice was completed. Steps is high because of my work. Walking is half my job as a factory manager🙈
Result= 1.4kg loss
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109.8 kg
Lost so far: 22.2 kg.
Still to go: 9.8 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 19 January 2022:
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911 kcal
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Fat: 30.19g | Prot: 52.19g | Carbs: 116.71g.
Breakfast: Coffee with Milk and Sugar, Coffee with Milk and Sugar, Sea Harvest Crumbed Hake Fillets. Lunch: Crosse & Blackwell Lite Mayonnaise, Crosse & Blackwell Lite Mayonnaise, Crosse & Blackwell Lite Mayonnaise, Sea Harvest Crumbed Hake Fillets, Sea Harvest Crumbed Hake Fillets. Dinner: Milo Malt Energy Drink, Coffee with Milk and Sugar, Coffee with Milk and Sugar, Mielie. more...
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Losing 9.8 kg a Week
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 Comments
Nicely done Richard. What line of work are you in? I manage a lubrication plant.
19 Jan 22 by member: Ieksie
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Thanks Leksie
You're also doing well. Promise
I manage a recycling plant in the East Rand. We recycle about 1300 tons of plastic bags per month. So it gets busy busy. Thus all the walking.🙈🙈🙈
28000 steps is just another day at work.
This also goes with 13 and 14 hour days but we won't talk about that.🤣🤣🤣
19 Jan 22 by member: Richard Steenkamp
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Wow you are a busy bee Mr Richard... You do way more exercise than me. I did +-40 minutes of weight training and then I did cardio for about 30 minutes as well. I don't count steps anymore, my pedometer is trash :( I had coffee with cream and collagen for breakfast and steak and broccoli and cauliflower for dinner, and drank a ton of water. I am down, but not as much as you. You did flipping fantastic! Proud of you two!
19 Jan 22 by member: Coco1978M
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@coco1978m
Today I'm eating🤣🤣🤣
Fasting sucks.
You ate clean and exercised. That's well done. That's difficult to do on it's own. You're doing very very well.
19 Jan 22 by member: Richard Steenkamp
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19 Jan 22 by member: Liewe Lulu
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Oh wow julle almal doen baie goed😉! Julle is baie motiverend 💪🙅
19 Jan 22 by member: Liela1993
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I fast everyday, 6 or 7 at night to 10 or 12 the next day, sleeping helps me forget about food lol
19 Jan 22 by member: gennypenn
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U Guys are way active, I use to be :(, when I became ill I had to calm my farm lol so I cycle every second day and the other days I do weights, I miss running though
19 Jan 22 by member: gennypenn
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@gennypenn
Cycling is great. Probably the best excersice to do. Low impact, high resistance. I bought a new bike end of last year, but time....
I don't want to sound nosey. You say "Before I got sick" what's wrong?
19 Jan 22 by member: Richard Steenkamp
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@richard, got colon disease, endometriosis and fibromyalgia 😉 so I had to stop marathons, stop working now I’m just trying to find my porpiss lol in life, so I keep eating healthy, try to stay active as much as I can and that while grieving my old life which was fun 😁😢
19 Jan 22 by member: gennypenn
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@gennypenn
I'm so sorry girl.
Sickness changes so many things so fast.
Just remember (and I know I'm preaching to the choir here) positive mindset also changes everything.
You have such an amazing story to tell.
I am trying to conquer a life time's bad choices. Drinking, braaiing and living it up.
You are conquering all the above PLUS decease...
That's amazing.
I salute you.
19 Jan 22 by member: Richard Steenkamp
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19 Jan 22 by member: gennypenn
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Wow I do 12 10 8 6 push-ups and I fall down!!!!!
04 Feb 22 by member: NGrobler
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@NGrobler
I also battled in the begining.
It's difficult FOR SURE.
It doesn't get easier, you just get BETTER, STRONGER, FASTER.
07 Feb 22 by member: Richard Steenkamp
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Richard Steenkamp's Weight History
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