Jornal de Fat Mike's, 16 ago 19

Nice one mike 

Happy! Atleast geting back to the old best and new starting point so i can record some sort of a loss for August 

It's hard but atlest u getting there  

Can you please share some detail on the diet that you are following... thank you 

No Problem. Im not on a diet as such, just a different mindset on managing my eating habits and choice. All my advice comes from personal experience through my almost 1 year journey. Couple of basics are as follows: 1. Count calories 2. Cut Sugar 3. Cut starches 4. Drink 3 to 4 litres water 5. Cheat days are a must, when you feel you need them. I essentially have 2 to 3 cheat days a month. I consume about 2500 to 5000 calories of these days. It takes me 2 to 3 days to correct the weight gain from these cheat days 6. Macros count as i found out about 2 months ago so i follow the following carbs 40% protein about 30% and fat under 30% Im on 1900 calories, i started on 1200 calories and have increase calories every time i hit a plateau. I only started walking exercise 2 or so months ago. No other exercise. I weigh daily and have studied the effects of certain meals over my journeyz  

My meal sizes are big. 450 to 600grams which are between 400 and 600 calories. Go onto Vshred website and see what body type you are, then with that go to macro calculator on google to get a guideline on your macros u should be on. Take both sites information and set up your macros and stick to it 

Thank you 

Congratulations on your successful journey, Mike.  

Well done Mike. Keep going.....you'll get to the finish line.