MY DETAILS
Age : 32 (2018)
Height : 177cm
Starting Weight : 126kg [15.1.2018]
Ultimate Weight Goals : 100 kg by 18.6.2018
TDEE: 2,409 calories daily.
BMI: 33.1

ABOUT MYSELF
A fatso all the way

DIET HISTORY
Normal fat guy with loves of local foods.

WEIGHT LOSS PLAN
Doing warrior diet fasting (eat breakfast only) on weekdays & 16:8 Intermittent fasting on weekend

EATING HABIT
On weekdays, I will usually cook my own breakfast before going to work which will consist the following:-
a. 2 eggs (sometimes half boiled, sometimes sunny sides up, sometimes omelette)
b. Any meat that I have in my fridge (sometimes 2 sausages, sometimes chicken breast, sometimes fish fillets, etc)
c. Moderate amount of sauce (chili, tomato, mayo, 1000 island)
d. Plain long black coffee.
E. Drink plain water around 2.5 litres daily in average during fasting period.

On weekend, since I will be going out dating & socializing I will be lenient about my food intake but will monitor the hours on when i consume them. I will usually skip breakfast & only have lunch & dinner or have breakfast & lunch but skip dinner.

PHYSICAL ACTIVITIES
Wake up, cook breakfast, eat, go to work, went home, & sleep.
Will do a brisk walk on weekend, if i am not lazy.

PROGRESS
Weight in daily. Will only note down when there is a weight loss. (Weight up I will not note down )

MONTH 1
15.1.2018 = 126kg.

MONTH 2
9.2.2018 = 119kg.
11.2.2018 = 118kg.
13.2.2018 = 117kg.

MONTH 3
1.3.2018 = 116kg.
3.3.2018 = 115kg.
7.3.2018 = 114kg.
16.3.2018 = 113kg.
19.3.2018 = 112kg.
28.3.2018 = 111kg.
29.3.2018 = 110kg.

MONTH 4
4.4.2018 = 109kg.
13.4.2018 = 108kg.
15.4.2018 = 107kg.
18.4.2018 = 106kg.
19.4.2018 = 105kg.

MONTH 5
-None Yet-


Total weight loss : 21kg.

Q1: Why do now my weight loss ratio is becoming stagnant & not so rapid as month 3 & 4? I have been stagnant for almost 2 weeks now. Do i need to change anything?

Q2: Is there such thing as eating too less that your body will reserve more calories resulting to you gaining more weight as oppose to lose weight?

Appreciate the support & honest comment so that I can improve myself.

Congrats on the weight loss so far! What's on 18th June that you want to set your goal at that date? Your birthday?

It's a common thing that after awhile our body will adapt to our new diet and will try to fight against it. What you are doing to body your right now is basically starving itself from your previous diet, so it is trying to retain as much fat as possible.

I think what you can do to push through the barrier is to amp out on your workouts. Whenever you lose fat, it is converted to water (sweat) and carbon dioxide (heavy breathing) so it is important to perform workouts that will achieve those things. There are plenty of bodyweight exercises you can perform if you don't want to go to the gym.

This post has been edited by internaldisputes: May 2 2018, 01:59 PM

18.6.18 will be my big day

I'm getting married on that day.

Thanks for your input & currently, I am slowly trying to do the '7 minutes workout' tht I found in youtube & it is quite hard to disciplined myself on daily basis coz:-

a. Not a morning person. So I usually just do the workout during nite before taking a bath.
b. Laziness factor coz of stress & tension during work so i tend to be lazy after work.

I have started the 7 minutes workout since last Sunday but have skipped yesterday because of the labour day holiday....

It consist of the following:-

1. Jumping Jacks.
2. Wall squats.
3. Push ups.
4. Crunches.
5. Step up.
6. Squats.
7. Triceps dips.
8. Plank.
9. High knee run.
10. Lunges.
11. Side plank.
12. Push ups with rotation.

30 seconds with each exercise with a 10 seconds break in between. Managed to do 1 set only for now.

If the below is what you eat in a day, for 5 days a week, you will have rebound very fast if you do what you do now, and that you stop what you one day.

Let me try to break it down for you when you are eating at the highest calorie.

a. 2 eggs (omelette with butter) - 250kcal
a1. 2 hard boiled egg - 150kcal
b. 2 ayamas sausages fried pan fry with some oil - 250kcal
b1. pan fry 100g fish fillet and I doubt you eat 100g - 150kcal
c. 1000 island sauce a serving - 60kcal
c1. chilli sauce - 30kcal
d. Plain long black coffee - 60kcal
Total - ONLY 390 to 620kcal

Even if I used to starve myself last time when I loose stupidly, I eat 900kcal every day. Even that I consider very very low. 620kcal?

This post has been edited by lingleeyen: May 2 2018, 02:29 PM

U r right. Sometimes during the weekend, if I tend to eat more, i realize that I also can easily gain weight jut by eating slightly less than what I used to eat before starting this diet regime.

Do u have any recommendation on a simple to follow diet plan to sustain my weight loss periodically but still be able to enjoy food normally?

I am doing this regime without any professional guidance & only based on my own research with Mr Google.

Erm..I think you introduce too many types of workout?
Maybe try to focus only 5 to 6 but more reps?

Sometimes mentally just want to stop you from doing more coz think of too many types also feel lazy already...

I am in a good mood because I have fucked my boss left right up down centre and again he has nothing to counter.

Fat ass like us, when we start we go google "what is the best food to eat for fat loss", "what is the best exercise for fat loss", "what is the best fat burner for fat loss". I have done all those, but I am lucky, I succeeded my first phase before I can have the motivation to go on. The effect is I have metabolic damage. I can gain fats very easily after that period and I am lucky too that I coincidentally/ accidentally did it the right way to build it back up.

TDEE - The total energy you need in a day with your activity and not gaining fats
BMR - Energy required for you to just stay alive while laying on the bed

With 600kcal a day, and say 3000kcal during weekends (provided that you do eat that much a day), your intake a day is [(600*5)+(3000*2)]/ 7 = 1285kcal. If the TDEE you have stated is correct, you are eating half of it.

Eventually your body will loose those 'weight'. At the same time it will adjust itself to your intake, because all the body wants to do is for you to survive, not look good in the mirror. Your metabolisme will reduce because the whole idea of fast metabolisme is that when you have food going in, the efficient metabolisme allows you to dissect those food into energy so that your body gets energy. When you have no food, metabolisme gets lazy. This is also because to metabolise food, you need energy, aka calories.

When you have no food, under what basis the metabolisme wants to ramp up? You will soon realise that those small unintentional movements with your fingers, toes, legs, neck, etc will lessen. This is all the reaction to low food because those fidgety/ tapping movements uses calories albeit very little.

If we do agree to body adjusting for you to survive, your beginning TDEE of 2400kcal will be adjusted to 1285kcal. You see no change. You plateaued. What do you do? You reduce more. Cut to 1000kcal a day. The cycle repeats and you will find yourself eating so less that you cannot survive. Then what do you do? You give up. You eat like what you eat last time. You have to remember that your body now eats 1000kcal and have adjusted to it. When you now eat 2400kcal everyday, you are at 1400kcal surplus, everyday.

Then what happen? You ggwp. You will balloon up so fast that your pants will not be able to catch up.

One thing I have done and I am glad that I have, is count calories. Adjust the calorie level depending on your need. It is a sum zero game. Fit in what you eat and what you want to eat so long that it fits the numbers.

Also exercise. Start slow. I started by walking. Then jog. Then run. Then sprint. Albeit i do it very stupidly, I loose 19kg in 9 weeks. I am just glad that I can eat pizza ice cream and drink beer when I am on a cut.

Dude,

If I can offer my 2cents. Fatloss via low calorie restriction is never a good way to start. Take it from a guy who used to be 120kg. You will lose weight fast for the first 3months but will stall greatly afterwards. Yes there is such a thing where the body gets used to low calorie restriction in order to preserve fat.

Since the damage has been done, my suggestion is to go find out what is your maintenance calories and run with those calories for a week or two to see whether there are changes in your weight or not. If no, great then you try dropping your calories between 200kcal - 500kcal and monitor again. I suggest start with 200kcal.

Don't starve yourself man. You should only reserve this part when you have exhausted all options. Start exercising but stop all this 7mins workout from home bullshit. Get your ass to the gym, lift weights, do cardio or any type of proper exercises for at least 45mins to 1hour. Even 45mins walking on a incline treadmill is a good start for you.

Keep going man and good luck on your big day!

If one is lazy, walking 1 round in the park is also too much. What you need to is to over come. Self pat at the back when you have completed it.

That's cool! Is your fiance into fitness and stuff? Maybe you can drag her along for your workouts just to give some added motivation. I always see couple working out together at the gym and I'm pretty envious of them.

Anyway, remember how long it takes for you to get used to your new diet. It will take roughly the same time to get used to your new workout routine. Don't give up. You can do it!

Deleted

This post has been edited by DeAct: Apr 9 2024, 11:25 PM