Lose weight with me!

So I checked the scales, post-Christmas and January misery arc… 106kg.. jings me…

and my brother’s wedding is in late May

My stats are 6ft 1, 35 m, 106kg… this was done by a winning combination of not moving and eating like shit

In late Nov 25 I was able to get down to 96kg although my ideal weight where I’m lean and mean is 85kg. Can I reach 85kg by late May? Probably not. Could I reach 95-90kg, mos def.

I have a 4 day workout split that I’ll stagger through the week.

Dietary structure is my main issue, the last time I was able to lose weight was with keto + fasting but I have various health issues now which make this difficult.

So base foods will be the classics: eggs, greek yoghurt, chicken, greens, olive oil.

Keep coffee to a minimum. There are so many nice coffee shops in Prague which also have some of the best kolaches in the world. Pain. BUT if I do go out for food I’ll keep to soup (Prague knows how to do soup, did this last time, worked really well).

After morning workout, have greek yog + berries. then split a box of 500g chicken across two meals with some greens. STOP eating after 6pm is a ball ache but one on the road this is easy and saves money.

I won’t send email updates on this but I will document progress below.

Late Jan to late May is 16-17 weeks. 0.7 - 1.0 kg weight loss per week puts me between 89 - 95kg, it just depends how many times I trip up.

Don’t skip cardio. I will get my daily 8-10k steps in. I used to run a lot (half marathon distances but I was also 85kg), but right now I want to be careful on my knees and lower back. I will not be including gym cardio in that, even if it’s incline walking. Gym cardio = training; steps = life movement.

I’m well versed in working around injury, I have a lovely L5-S1 herniated disc. But I make sure to do some stabilising exercises in the gym for that area. Avoid compound lifts (sadly), if I even slightly put spinal flexion/rotation under load to that part of my back it’s over for at least 2 weeks.

I’m only going to weigh myself once a week.

Advanced cardio in the sack, a la Kerr Martin ‘s the big toap

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26 Jan → 1 Feb - show up to gym, keep it light so I don’t DOMS myself, hit steps most days, keep food boring, stop eating after 6pm, go to sleep not full of food, rinse and repeat.

result: workout? what workout? walking, what? walking? :D At least I am mentally prepared and annoyed enough now to get going, ‘warm up week’!

week 2: 104kg