Been trying weight loss off and on for the last few years but always have up either due to plateau or other commitments.

I restarted it more seriously last September with a starting weight of 142kg. Mostly did walking, hiking and keeping off the carbs and sugars. It did help and I also ensured I drank 2.5l of cold water each day. I lost 6kg per month for October and November. I wasn’t too active for December and mostly didn’t do much beyond keeping to a low carb diet.

On 1/1 I weighed 127kg. I went started keto diet on a 5:2 basis. I did a 3km morning walk each day. After that just stayed active and did as much activity as possible. I didn’t go crazy on the 2 days I wasn’t on keto but treated myself to an ice cream, whiskey and crème caramel.

Mostly kept to the same for Jan and Feb.

On 1/3 I weighed myself and was 115kg.

March was a bit different. I returned to live in an urban area. Keto diet remained but more cheat days. Physical activities differed here and there together with the frequency.

1/4 : Weighed 113kg. A bit disappointed but glad it is still on a downtrend.

This month’s routine will be a bit different as will reduce cheat days to 1 every 10 days.

Diet and physical activity routine would be :-

Monday, Wednesday & Friday
07:30 wake up 500ml cold water infused with lemon grass, turmeric, ginger, garlic, lemon and ACV.
08:00 butterfly stroke 30 minutes.
09:00 avocado+mixed berries+almond mylk+Greek yoghurt+flaxseed meal smoothie.
1:00 200g of meat, 1 green vegetable and mashed cauliflower+pumpkin.
6:00 30 minutes of brisk walk (target 10 mins per km) plus either goblet squats, burpees or boxing.
7:00 2 slices of keto toast with omelette made with 2 eggs, cheese, spinach and mushrooms.

Tuesday and Thursday
07:00 wake up 500ml cold water infused with lemon grass, turmeric, ginger, garlic, lemon and ACV.
08:00 30 minutes brisk walk + 30 minutes of stationary bike where 4 minute slow and 1 minute full speed at full load (HIIT) + 30 minute walk again as the stationary bike is at a gym.
11:00 Salmon, eggs, 1 green vegetable and cauliflower+cabbage rice for brunch.
1:00 20 mins walk to work.
5:00 20 mins walk to home.
7:00 keto bread with cheese, seafood soup and salad.

Saturday & Sunday
Meals similar but physical activities will be either a game of golf or a walk up a forest trail.

Objectives?
First is to be closer to 12% body fat instead of the current 32%
Second is to be able to fit into a size 36 waist pants.
Third is to be free of any high dosage hypertension medication as well as reverse pre-diabetes.

Also preparing for 4 months of living in Bhutan.

Hey hey hey. Some good news. My new weighing scale arrived and I weighed myself this morning and weighed 112.4kg (naked, bowels, bladder, bowels and stomach empty) An even better news? It turns out my GF is now heavier than me as she weighed 113.5kg and she was on 1/1 121kg. She needs to be 84kg to reach her ideal weight but she has reached her plateau. She is not too happy to say the least.

We've made some slight amendments to our diet as well as physical exercises for this week as we opted for intermittent fasting.

We're on a 16:8 fast and first meal will be at noon instead and last eating would be at 8pm.



It kicks start your metabolism, digestion and aids in fat loss.

Also helps with satiety and helps to prevent blood sugar spike issues.

ACV = Apple Cider Vinegar.

For fat burning and weight loss, the main essential ones are the lemon juice+rind and ACV.

My recipe :-

1 lemon. Can be substituted with 2 limes as well.
2 clove of garlic.
2-3 stalks of lemon grass.
5cm ginger.
3cm turmeric.
1200ml of water.
2TBSP of ACV.

Remove the lemon rind (Just the yellow part of the skin)
Lightly pound the turmeric, ginger and lemon grass.
Lightly crush the 2 garlic or leave it whole if you don't like the taste of garlic.

Add to 500ml of cold water, bring to a slow boil on low heat and remove from heat once it's reduced to 300ml.

Cool it down.

Squeeze lemon juice, ACV and remaining water to it, if you find it difficult to drink you could add some honey, stevia or munk fruit sugar to it.

A month has passed since I began being on a strict keto diet, intermittent fasting, strict exercise regime and mostly don't read news or follow anything on politics or get worked up over anything that isn't important as well as had a significant review of what's to be considered important.

On 30/4 I did a weight check, (done first thing in the morning after visiting the toilet and weighing done completely nude except for the Apple Watch) and weighed 108.4kg. A big change from the times I was in the 130 and 140 range. The diet and exercise hasn't really accelerated the weight loss as its still within 4-5kg per month which is absolutely fine by me.

What's changed is my blood pressure, the trend is 115-120/70-75 and down from the 130/85 average. Another reading that went down is my blood sugar levels, 5.4 for 3 mornings in a row where it used to be closer to 6.3-6.7

What else changed? My general walking speed, previously was closer to 14mins per km, now closer to 12mins per km and could walk an hour without stopping both on pavement and on treadmill. Also feel stronger and don't feel lethargic on most days.

Weirdly, I don't seem to be able to consume rice any longer, it makes me feel nauseated, then sleepy and if eaten together with anything spicy, a long trip to the throne is an absolute certainty.

My gf is also following the same diet and mostly the same exercise regime. She used to be 76kg, physically fit and was a scuba diving instructor and rock climbing guide, then Covid and she had what is known as long covid, which means she kept being tested positive for 2 months though no or mild symptoms and the symptoms stayed with her for 4 months, it saw her becoming 129kg and last December she also saw her BP and blood sugar levels rise. Unfortunately her weight loss efforts isn't quite yielding a consistent result as her weight fluctuates a lot. However her BP and blood sugar levels is on the down trend. She is now stuck at that plateau of 111.2kg but her BP which used to be 140/100 range is now closer to 130/80 while her blood sugar levels which used to be 6.8-7.5 (fasted) is now closer to 5.5

The rice
1) At a chapfan.
2) At a Thai restaurant.
3) At a banana leaf restaurant.
4) At a Chinese restaurant.
5) Briyani at a middle eastern restaurant.

GF.
Diet? She used to throw up or get diarrhea each time she ate for 2 months, therefore on a liquid only diet of mainly juice, soymilk and protein powder. After that the maximum she could consume was a slice of bread every 3 hours together with liquids.

Workout? The 2 months she kept being tested positive she could barely walk to the bathroom without panting or feeling a sharp pain in her chest. After that she could slowly walk around for 2-5 minutes before she began panting for 10 minutes. She first contracted Covid 4/21 and she began doing some very light exercises since last December. Now she follows my diet and a similar exercise regime.

3-4 tbsp.

I think it was the protein powder that caused the weight gain as well as hormonal imbalances.

If you follow my exercise and food log, you'll notice my gf does similar exercises as me but the resistance levels are different.

She sees several doctors and a dietician. We were thinking of having a PT but decided against it as there are many app or social media based ones that are decent enough.

We both wear an Apple Watch as our fitness tracker.

Weighing ourselves? We don't do it everyday but once every 2 weeks though it's extremely tempting to do so everyday but we've chosen not to do so for the reasons you mentioned.

In reality, as long as you're happy with yourself and everything else is healthy then there's nothing really wrong about your situation.

Our monthly update.

May wasn't necessarily a strict keto month as had many visitors and guest as well as too many Raya open houses to attend.

This morning's weigh in :-

Weight :-
Me : 103.6kg
Gf : 102.7kg

BMI :-
Me : 28.5
Gf : 31.5

Bummer she managed to steal the lead but I'm happy for her.

Something to celebrate is I'm finally no longer obese but still a long way to go.

Waist size :=
Me : 38" down from 44 in January. Could button up my size 38" waist Levi's 501 I had as a 21 year old however it doesn't feel comfortable at the thighs.
Gf : 38" down from 40 in January but still up from pre-Covid where she was 34"

Bust and Hip size.
40F, down from 42F in Jan but still up from pre-Covid of 38DD
Hips 42 down from 44 but still up from pre covid of 38.

Blood pressure :-
Me : 117/73
She : 126/85

Blood sugar :-
Me (No exercise since last meal)
After 8 hour fast : 5.4
After 12 hour fast : 5.5
After 16 hour fast : 5.4
16 hour fast and 2 hours after a keto friendly meal : 5.7
16 hour fast, 2 hours after a keto friendly meal and 2 hours after a ripe medium sized Dole banana : 6.2

She (No exercise since last meal)
After 8 hour fast : 5.6
After 12 hour fast : 5.6
After 16 hour fast : 5.7
16 hour fast and 2 hours after a keto friendly meal : 6.3
16 hour fast, 2 hours after a keto friendly meal and 2 hours after a ripe medium sized Dole banana : 7.4

We are now wondering whether pre-covid she was pre-diabetic or not as her mum is a diabetic as was her late dad.

OK, either way I hope to be under 100kg soon.

For June some changes will happen to our dietary habits as well as our physical activities.

The first is we will now move to 18:6 intermittent fasting. Our eating window will be between 12pm to 6pm.

The next change is instead of a 1400kcal we will move to a 1200kcal.

Physical activities : We are moving to a different condo as originally we were supposed to be in Bhutan from June to October, only problem is Bhutan isn't issuing any travel permits yet and my condo has a tenant moving in.



This post has been edited by R231_SL65_AMG: May 30 2022, 04:53 PM

It's been quite the rollercoaster this month.

We moved to a different condo and that's somewhat messed up our routines. Also had several trips, filming and jobs to do that derailed things a bit.

Now that we have some idea on what's happening and gotten into routine. The gym at the condo we moved to isn't very conducive and it has a limit of just 2 persons and only 60 minutes max, made it a bit difficult however we were in luck, we managed to take over a gym membership of an expatriate couple that was leaving the country. Needless to say we didn't go to gym for 2 weeks but we kept to walking.

Unfortunately the condo we moved to is quite a bit smaller than our previous one, only 540sqft and a studio. Alas it was the only thing we could find on such short notice and on a month to month contract. It's also meant our dietary goals had to take a back seat and relied on eating out mostly.

Well enough of that.

Let's get on with it.

Weights :-

Me : Gained 2kg, then managed to work it off to be 101.3kg
GF : She gained 3kg, then managed to drop to 102.3kg

YES!!!!!!!!! I'm back in the lead. Now my most immediate goal is on the morning of the 4th of July I want to be below 100kg.

Blood pressure :-

Me : 120/75 HR 62
GF : 122/80 HR 60

The good news for me is my cardiologist reduced the dosage of 2 of the 3 meds I take to control hypertension and said I might even be able to stop taking the 2 all together in 2 months time.

Blood sugar :-

Blood sugar :-
Me (No exercise since last meal)
After 8 hour fast : 5.2
After 12 hour fast : 5.4
After 16 hour fast : 5.4
16 hour fast and 2 hours after a keto friendly meal : 5.7
16 hour fast, 2 hours after a keto friendly meal and 2 hours after a ripe medium sized Dole banana : 5.9

She (No exercise since last meal)
After 8 hour fast : 5.7
After 12 hour fast : 5.7
After 16 hour fast : 5.8
16 hour fast and 2 hours after a keto friendly meal : 6.3
16 hour fast, 2 hours after a keto friendly meal and 2 hours after a ripe medium sized Dole banana : 7.8

Plans for the month :-

-18:6 IF. 12pm-6pm 2 meals per day. 1250kcal per day.
-Walk from Dataran Maybank to Bangsar Shopping Centre in a fasted state 5 times per week.
-Gym Monday, Tuesday, Thursday, Friday and Saturday.
-Diet :-
Monday : Carnivore.
Tuesday : Carnivore.
Wednesday : Keto.
Thursday : Keto.
Friday : Keto.
Saturday : Low carb.
Sunday : Low carb.