Jornal de Fat Mike's, 19 out 19

Mike you are doing great. Don’t give up! You are almost there 

Well done! You got this!!! 

ur doing awesome mike truly my hero 

Well done Mike, seem we are in the same boat when it comes to weight. I am on the very heavy side and being classified as being obese really gets to me mentally 

If i may ask, what do you do for exercise? I find that heavy weight training really sheds the weights - sometimes it can be a misleading on the scale because you actually pick up weight (muscle) so there isn't much of change but you just feel better and your clothes aren't that snug. I found when i only did cardio (which was some time ago) you lose weight very quickly however, it is a combination of muscle and fat so you kind of look skinny-fat. One of the reason i find weight training so appealing. 

@ewoudp, i started from 182.2 kg so my first 35kgs shedding was exercise free. As i became more comfortable i started walking 8000 to 10000 steps every day or second day. My weight loss is more from the food i eat rather than any exercise i do which at this stage is walking when i can. Water is key to my success and i drink between 3.5 and 4.5 liters a day. I have two protein shakes a day for snacks to help keep my macros in an optimum weight loss ratio. I was on 2200 calories a day but after reaching a plateau for 2 months and trying different tricks to break it i dropped my calories to 1600 for 5 days and now sitting on 1700 a day. When i do start exercise to tighten the loose skin i have looked at the “old school new body” program which focus’s on weight lifting rather than cardio. Cheat days are a very important party of my journey and they keep me in check.  

@S&P it varies for each person. Google macro calculator and input your data and see what it says. I found it gives you a start point but you need to adjust it testing it 5 days at a time to see what is optimal for you. Funny enough i found that a higher carb % (30%) improves my weightloss. 

Weighing everything day is key to my journey. Its extremely accurate if you tracking accurately. It helps you learn about the effects of certain food. Some people cant handle it cause they get too emotional about the increases, but i use the data and analyze it to tweaks my journey forward. Each to their own. 

@S&p- divide everything by 2. It will put your calories on about what is sustainable for now for your journey. Remember analyze results over a minimum of 5 to 10 days. Try the change for 7 days and see what happens. Then tweak it.  

Fantastic Mike.  

Well done