Health & Family Health Journal

Hi guys / girls

This subforum is not particularly popular but i thought its a good opportunity to start a journal here to keep me on track.

I am now 25, started working 2 years ago and ever since i started work, i've been putting on a fair chunk of weight! Back in university, i used to be quite fit - even had a 6 pack at one stage. I found the most effective tool was to document everything i ate, so that i am aware of what i'm putting through my body - and then adjust accordingly.

My current weight as of 2/7/17 is 97.2kg
The goal of this journal is to just document my daily food intake, and i'll occasionally check my progress weights too. Reaching 80kg by before start of summer would be great! (My six pack weight is around 75kg)

2/7/17: 12 hour fast
1 x cappuccino
1 x japanese pork cutlet set with rice and sides
1 x half cup hot chocolate
1 x iced tea with less sugar
1 x steak with chips and salad (had some extra chips)
1 x durian cake

 

Have you got an exercise plan as well?

 

Yep it involves weightlifting 2-3 times a week. But just to keep this journal manageable for me, i'm only going to document food etc.

 

3/7/17: 16 hour fast
1 x Beef slice with carrots and pumpkin
1 x bowl of noodles with mixed meats and vegies

4/7/17: 15 hour fast
1 x cappuccino
1 x turkey slice and beef with pumpkin and peas
1 x meatballs with beans and potato
1 x bowl of noodles with mixed meats and vegies

 

Good work! Hope it goes well!!

(we know it will go well )

 

5/7/17: 16 hour fast
1 x chicken breast with peas and corn
1 x yoghurt
1 x beef patty with peas and corn
1 x apple crumble
1 x bowl of mixed meats and vegies

 

Great effort! Are these your entire food intake per day?
Just out of curiosity, do you track / follow macros too?
I did a food journal for awhile but I have to admit my will power in that department is severely lacking.. !

 

What's different in your lifestyle at 25 compared to before you started working 2 years ago?
A bit more physical activity should get you back to where you were really fast.
At your age, You should be able to get away with eating almost anything and still burn it off easy.

 

@Ace in the Hole
Actually since i was in my 18s-21s, i was actually quite "unfit" too (sat at around 85kg looking chubby). I began weightlifting a lot and became quite strong but never got my appearance / weight in line... until i started eating very healthily. That dropped my weight to 75kg and kept me fit between 22-23.... Then i started working and lost the habit of eating clean and piled on the weight super quick. My exercise levels haven't changed that dramatically. Basically involves gyming 2-3 times a week (compound lifts like squat / bench / rows etc) and playing soccer once a week.

6/7/17 10 hour fast
1 x cappuccino
1 x slice of lamb with cauliflower
1 x bowl of viet noodles with pork
1 x cappuccino
1 x bowl of noodles with mixed meats and vegies

 

7/7/17 12 hour fast
1 x cappuccino
1 x yum cha lunch
1 x iced latte
1 x bowl of noodles with mixed meats and vegies
1 x apple
1 x mandarin

Weight today was 94.8... a loss of 2.4kg!!

 

8/7/17 16 hour fast
1 x rice with lamb, curried curry and vegies
1 x iced latte
1 x iced latte
1 x korean bbq dinner
1 x iced milk tea

9/7/17 17 hour fast
1 x iced latte
1 x half pork burger, chips and hotcakes
1 x dirty chai latte
1 x bowl of viet pork noodles

 

10/7/17 16 hour fast
1 x bowl of viet pork noodles
1 x iced latte
1 x burger with chips and gravy

11/7/17 17 hour fast
1 x yum cha lunch
1 x iced latte
1 x bowl of viet pork noodles
1 x apple
1 x bowl of viet pork noodle
1 x apple
1 x mandarin

Weight today (11/7) was 94.5. Total loss of 2.7kg now after 1 week

 

12/7/17 18 hour fast
1 x braised beef, cured trout lunch
1 x dirty chai latte
1 x iced milk tea with little sugar
1 x bowl of curried chicken noodles
1 x apple

 

13/7/17 16 hour fast
1 x bowl of curried chicken noodles
1 x bowl of noodles with mixed meats and vegetables
1 x iced latte
1 x dinner with korean fried chicken, beef soup etc

14/7/17 16 hour fast
1 x iced latte
1 x beef noodles
1 x cup of iced milk tea
1 x bowl of noodles with mixed meats and vegetables

15/7/17 12 hour fast
2 x eggs
1 x box of rice with pork
1 x iced latte
1 x dinner with oysters, beef carparcio, pork etc

 

16/7/17
1 x bowl of noodles with mixed meats and vegies
1 x iced latte
1 x apple
1 x box of noodles with pork

17/7/17
1 x bowl of noodles and mixed meats and vegies
1 x iced latte
1 x cappuccino
1 x box of rice with lamb and mushrooms

18/7/17
1 x iced coffee
1 x pizza
1 x iced latte
1 x dark chocolate bar

19/7/17
1 x egg
1 x orange juice
2 x slices of pizza
1 x iced latte
1 x bowl of rice with pork
1 x chicken hainanese / beef rendang dinner
1 x chocolate waffle dessert

 

20/7/17 12 hour fast
Yum cha lunch
1 x iced milk tea with little sugar
1 x bowl of noodles with mixed meats and vegies
1 x korean style squid, and soup with rice

21/7/17 16 hour fast
1 x cappuccino
1 x ocean trout, curried rice, mushrooms on toast
2 x kiwi fruits
1 x bowl of viet pork noodles

 

Kelvinator, good work.

You'd be the size of a fridge if you kept going without your diet and exercise.

 

Haha thanks!

22/7/17 16 hour fast
1 x bowl of viet pork noodles
1 x iced latte
1 x cappuccino
1 x bowl of viet pork noodles
1 x chicken schnitzel and fish soup dinner

 

One wonders why you have to fast ?

Why don't you just eat normal healthy portioned meals ?

Why this need to stop food for 16 hours or so ?

 

Hmm well it's not a proven fact, but there have been some animal studies and other things popping around showing the benefits of intermittent fasting. This could be fasting for periods (16 hours+) each day, or fasting 1-2 full days per week etc.

When i got a six pack last time, intermittent fasting was one of the major things that helped me get there. It also fits into my lifestyle (maximizing sleep, having busy mornings at work and eating slightly later).

I don't stick to it as a hard and fast rule though, neither do i believe a set "breakfast / lunch / dinner" is necessary - this is more of a man-made routine... I think its worth reading about intermittent fasting and trying it out if you haven't before.

23/7/27 (16 hour fast)
1 x chicken breast, peas, corn
1 x cappuccino
1 x vanilla yoghurt
1 x mango dessert
1 x viet pork noodles
1 x apple