So was just thinking, its been a week+ since I upped my effort and I feel really good about it. Im not there yet but I've been doing pretty reasonable.

Just did some calculations to find out where I could be at if I logged correctly and have the right TDEE estimate;

3-7 1507
4-7 1882
5-7 1501
6-7 1447
7-7 2092
8-7 2131
9-7 1582
10-7 1628
11-7 1819
12-7 1483
13-7 1478
__________
18550

Options shown on the TDEE calculator :
Sedentary 2,207 calories per day
Light Exercise 2,528 calories per day

I feel like Im somewhere in between so went for a moderate 2400 kcal a day.

TDEE (2400)*11 days = 26400

26400 - 18550 = 7850 calories deficit which Im fairly happy about. Dropping alcohol on weekdays could speed that up a bit. Im already pretty happy that I've had more alcohol free days in the last few weeks then I had in a few months prior to that but Ill keep on pushing.

Here are some food pics, the mackerel salad:
A tiny splash of lemon, salt pepper, capers, tomatoes, cucumber and smoked mackerel


Oven trout:


Thanks to everyone who's supporting this thing, it got off the ground kinda slow but I feel like Im in the zone right now.

Im getting married next august and I made a deal with the GF that we're allowed to call the other person out on being fat on februari the 1st. We're both a few kg's overweight so it's not fat fat, my gf weighs in at around 67 kg (+-147.5 lbs) and I know she wants to drop a little of that so its meant to be a motivational tool. I just want to fit in my suit nice and tight and she obv wants to be able to buy the best wedding dress she can find for her figure. FWIW, Im not doing this for the wedding though, I really just cant stand myself when Im in the elevator at work and I can see my titties jiggling up and down when I bounce a bit.

good job not drinking, it gets easier

is it common to eat whole, unscaled fish like that where you're from? I'd eat it, just seems odd

edit: actually can't tell but it looks like it might be scaled.

Thanks, Im going to try and stick with it for a bit. The fish is clean on the inside, there's just the fishbones inside. It was surprisingly easy to eat, remove the skin which kinda peels off and the cuison was pretty on point so you just slide the meat off the fishbones. Honestly Im not too much into the trout flavor but they were on sale and my fiancee was looking forward to some.

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Friday log:


Had a few fridaynight drinks but at least kept the cals down.

Obligatory curry pic

I've got some logs ready to go but having some IMGUR troubles, stay tuned.

Saturday log:


Was aiming for maintenance on Saturday, did reasonable but would have liked to workout a bit. Ended up walking around the city for 5 hours doing shopping so at least I did something.

Sunday log:

Ate out so unsure on how good my guesstimate was for dinner.

Having a great day today so far, lets see how it works out.

Just wanted to drop in and say you've made some great improvements, and to keep it up!

Definitely doing a good job staying under the max sodium #

Thanks Monte, will definitely try to!
Honestly, that number probably isn't correct. I do use some regular sea salt for lunch/dinner which I don't log.

Monday log:


Did my workout again, changed some things up based on advice from my notsorippedbutmorerippedthenme friend. I've gone for 4x8 sets/reps instead of 3x12. Also decided to try and go for some heavier weights where I felt able.

4x8 crunches (+4kg)
4x8 dumbbell rows (10.5kg)
4x8 dumbbell bench presses (5.5kg)
4x8 dumbbell bicep curls (8kg)
4x8 dumbbell lifts (5.5kg)
4x8 standing skull crushers (6.75kg)

Smoked trout is really yummy in salads if you want something a little different. Good job on the improvements��

TyTy, will try some smoked trout and probably salmon as well, sounds good!

Tuesday log:


Had a little fasting going on but I noticed I had kind of a hard time keeping up at some point at work. It was a stressfull day and the not eating certainly didnt help my cognitive abilities imo. Broke the 83 KG this morning with a 82.9 kg!

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I just ate a whopper and felt slightly bad/sneaky about it. Messed up what dieiting can do to you.

Wednesday log:


Was kind of a hard day, 6 hours of train traveling and wasn't super prepared which resulted in the munching of a burger and subsequently the drinking of two beers.

Dude you are starting to sound like MLYLT. That is not a good thing.

Own it. Don't make up excuses for how it wasn't your fault and blame something else.

Haha, I did not intend that to be read that way, my not being prepared and moment of weakness resulted in those actions, nothing external was to blame. I know I should be prepared when having these days of travel and a day full of meetings, I just didn't bother which was a bad thing to do. Also after Rexxx her advice I found a nice smoked trout/salmon salad on the webs which includes the cherrytomaatjes obv.

I have spotted a trend in the last week where I just don't eat anything during the day when I haven't prepared but I have also found that it makes me more likely to binge on something later that day if I lose control. It isn't too bad because the days where it works the cals take a pretty big hit and the days it doesn't I still try and stay under the limit but it doesn't feel like a very healthy habit.

As an aside, I have been working out but I barely have any muscle ache/myalgia (??). Im used to being in pain up to two days after a heavy workout but I barely feel a thing which makes me uncomfortable. What am I doing wrong? Could it be my form? My diet? Etc?

If you work out consistently, soreness / DOMS / "spierpijn" will become the exception rather than the rule, only occurring if you did an exceptionally hard / long work out. Doesn't have anything to do with "doing it wrong" or "right", much more with the extent to which your body is used to the effort you made.

Thanks xukxuk, I have only worked out like 5 times so Im not sure that falls under consistent workout? Im still trying to find the balls to tape some of the exercises for scrutiny and post them here because I think it can help me tremendously.

Would it be of any use for me to start munching vitamin/fish oil pills?

Thursday log:

Scrolling back through your log looks like you did more or less the same 4 times in 12 days. That is definitely enough "consistency" that I would expect you don't get spierpijn from it anymore.

BTW, why did you go from 3x12 to 4x8? Is it so that you are able to increase the weights? Because otherwise it is regression to split the same amount of volume (reps) over more sets.
You are moving pretty low weights at the moment, I think you should intend to increase the volume every workout (so that is the weights x the total number of reps, ideally you manipulate the weight lifted, only if you can't put up a decent number of reps [5-15 reps per set, depending on the exercise and other factors] keep the weight the same and try to increase the number of reps you can hit).
Is it possible for you to get a barbell set up? With dumbbells it can become difficult to slowly increase the weight pretty soon (the jumps might become too big). Read the FAQ, learn about Starting Strength (SS), Grey Skull Linear Progression (GSLP), or something similar.
But most importantly, keep at it.

Me too. Generally I find that even if I'm busy/not hungry, just slamming a bunch of protein and fruit/veggies and not much else for breakfast/lunch is relatively calorically low, satiating, and leads to less frequent evening binging.

A friend of mine does some lifting and broscienced me into changing from 3x12 to 4x8 so I was able to pull heavier weights. The weights Im lifting right now usually end up with me failing the reps at around set 2 or 3.

I personally picked the dumbbells because of the easy entry into lifting them. I have a hard time doing it (discipline wise) and having to read books about it like SS makes it harder for me to actually just do something. Now I will be sitting in front of the TV and if Im able to motivate myself for 10 seconds to get up and walk upstairs to the workout room Im a lock to do some lifting basically. I also have some knee issues which prevents me from doing things like weighted squats.

Im interested in buying a barbell but my main focus wrt lifting is just adding on some muscle mass, it doesn't need to happen in the most efficient way possible, it just needs to happen a bit. I lost 'a lot' of weight pretty fast in an earlier propbet and I feel like I lost quite some muscle while doing that which really annoys me.

I'd love to leave the more isolated workout for a more core centered workout but I have no idea what Im doing wrt lifting/workouts and the not being able to squat isn't helping. Any advice on this front would help a lot even if it is just 'add exercise X to your program for added core workout'. I have a chinup/dipping station but am not strong enough to work them at this point but that is definitely my goal right now, to be able to do a few chin-ups/dips. /rant


Yeah, its dumb because I could easy grab my yoghurt and take it with me but I just don't take a lot of time to prepare in the morning, major leak so far imo.

Yak,

Then prepare the night before.

Yeah my lazy ass is fat. I did go to the shop in my break to get some turkey and (insanely salty) salmon. Ill prep my yoghurts at night from now on.

Friday log:


Need to work out. Have a BBQ today so Ill probably do what I did last saterday, try and eat at a max of maintenance.

Saturday log;


Definitely messed up on the half bag of chips which was a shame especially since I tried to keep it reasonable during the BBQ. I have committed to some cycling to make up for it, I guess these days will happen, its a marathon not a sprint, blablabla. Bought all the things I need next week to prepare my food so thats a plus. Also making tomatosoup today and made a great tomato cucumber salmon salad today.