Richard Steenkamp's Journal, 28 Jan 22

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As promised. A quick update for @Leksie and @Coco1978m.

Yesterday was HOT. Excersice is a drag, but I got it done.🙏

Breakfast:

- Coffee with milk and sugar x 2🙈
- Future life choclote oats

Lunch:

- 8x Chicken finger (Rainbow chicken)
- 4x Provitas (Multigrain)
- 2 x tablespoons of Cross and Blackwell mayonnaise (light)

Snack:

- 1x cup of Mc Cain mielies (prepared for 5 min in the microwave. Butter and Aromat added)

Dinner:

2x coffee with milk and sugar

Excersice:

- 29200 steps
- 203 push ups (last three was just to show myself I CAN 🤣)
- 200 sit ups
- 100 dumbell curls (15kg)
- 100 Kickbacks (15kg)
- 60 Lunges (using my own body weight)
No running done.🤣🤣🤣
To HOT

Result: 1.1kg loss

104.1 kg Lost so far: 27.9 kg. Still to go: 4.1 kg. Diet followed: Reasonably Well.

View Diet Calendar, 28 January 2022:

1122 kcal

Fat: 60.67g | Prot: 68.42g | Carbs: 74.40g. Breakfast: Scrambled Egg , Coffee with Milk and Sugar, Coffee with Milk and Sugar. Lunch: Spur Steak Ranches BBQ Sauce, Rainbow Simply Chicken Bites, Rainbow Simply Chicken Bites, Rainbow Simply Chicken Fingers . Dinner: Coffee with Milk and Sugar. Snacks/Other: Cauliflower Cheese, Cauliflower Cheese. more...

1548 kcal

Exercise: Samsung Health - 24 hours. more...

Losing 7.7 kg a Week

29 Supporters Support

Comments

Wooohhhoooo. You're on a roll! Keep up the good work.

28 Jan 22 by member: Ieksie

@Leksie I always do well... Until Friday🤣🤣🙈 I gain like 2kg in a weekend.🤣🤣 So battle over the weekends.

28 Jan 22 by member: Richard Steenkamp

Yeah, I have exactly the same problem.

28 Jan 22 by member: Ieksie

@Leksie Weekends ruin me. Tonight when I get home it's pizza night. Tomorrow we are having a braai. Sundays it's chaos. Always a roadhouse or steakhouse or something. And I'm a sucker for desert. When I cheat I CHEAT 🤣🤣🤣

28 Jan 22 by member: Richard Steenkamp

I'm also having pizza tonight. And tomorrow night will be pasta. I also go big when I cheat.

28 Jan 22 by member: Ieksie

It's good to have cheat meals. But seriously, you can undo your entire week's deficit by NOT sticking to portion sizes. Then you end up at maintenance calories or surplus for the week - which means no / very slow weight loss. Just seems counterproductive.

30 Jan 22 by member: SuperRiotPanda

@SuperRiotPanda If you are looking at only weightloss and deficits... Then sure. You're right. However. I am not trying to loose weight. I am trying to CHANGE. I am a recovering alcoholic and drug addict. I never started this journey to loose weight. I started this journey to CHANGE. I didn't want to sit on the couch and get drunk. I wanted to run and climb and have fun with my son. I haven't had a drink in 2 years now. No drugs in about 10 years. No cigarettes in about 15 years. I'm changing. Slowly but surely. This is not about weightloss for me This is a journey of change. Can I loose more and quicker? Sure I can. That however was never my goal. I'm quite happy to loose 5kg per week and gain 3kg each weekend. If it's 2kg per week that's fine. I'm trying to change my inside, my outside will follw. Hope this makes sense.

30 Jan 22 by member: Richard Steenkamp

Richard that is really wonderful. My brother is a drug addict and that is incredibly hard to escape. You are an inspiration 👏

30 Jan 22 by member: jespes26

@Jespes26 I am changing. Every day. Small steps. Addiction, I will fight for the rest of my life and that's fine. I will win each day. I'm winning inches at a time and becoming better each day. I CAN change.🎉🎉🎉🙏

30 Jan 22 by member: Richard Steenkamp

Oh ok sorry! Well done! You are amazing and very inspiring!

30 Jan 22 by member: SuperRiotPanda

Wow!!! Well done!

30 Jan 22 by member: Me Mandy

Well done Richard 🤗

31 Jan 22 by member: Liewe Lulu


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Richard Steenkamp's Journal, 28 Jan 22

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