Coffee Space

General Feedback

Whilst I’m not feeling as tired as I have done when I first started, it’s not as much energy as I would get from something like carbohydrates and sugar. I can definitely feel my body is struggling on the new fuel source. Sometimes I feel like I have tonnes of energy, enough to achieve literally anything - and other times I feel like I am dying.

Generally I would say that I have become more mobile, despite the increase in local temperature. So far, I have lost 0kg in body weight, but I do feel lighter. It’s possible I have managed to convert some weight to muscle, but obviously the scales do not reflect this.

Decrease Calories

As I mentioned last time, the goal is really to decrease my calorie intake so I can run a further deficit. Currently I’m not losing any weight (not even water), so it means my diet intake is still too high. I started investigating what on earth I’m taking in that’s sending me over and have two things:

• Mixed nuts – I have been consuming small handfuls of mixed nuts when I get peckish, and have generally had these one hand throughout the day. I checked online the estimated carbohydrates - wow! They have now moved from my desk and into the kitchen, they can no longer be my “goto” food.
• Milk powder – I consume milk powder with my plunger coffee to make it slightly less bitter. I was speaking to a person whom I live with about this and they seemed quite surprised. Upon inspecting the packet, one serving of this milk powder is my daily intake of carbohydrates and well over the (milk) sugars I should have. Actually, it is a wonder I even managed to get into ketosis at all!

My main meal of the day is about 700-800 kcal and is usually something like:

• Meat
• 2-3 medium/large eggs
• 50-75 grams cheese (I want to swap this sometimes for avocado)
• A few heads of broccoli

My second meal is usually one of:

• Salad, tuna and cheese (400 kcal)
• Yoghurt and nuts/strawberries (300 kcal)
• Mixed nuts (700+ kcal!)

Other that this, I’ve been consuming the coffee with milk powder, which has sent me well over the 2000 kcal daily amount. By removing the mixed nuts and milk power, I should be able to slide under 1200 kcal a day which should very much put me in deficit.

I have sometimes been doing OMAD (one meal a day), which has built into it fasting. During fasting you are really burning your body fats as this is the only source of energy available, but of course you get tired more easily. Before doing OMAD more regularly, I want to make sure the milk powder and nuts play less of a role in my daily food.

Increase Exercise

I have slowly but surely been increasing my exercise. I recently added more weights to my dumbbells, almost doubling the weight. Surprisingly, this is still quite easy, especially for my right arm which somehow seems perhaps 10% stronger than my left. I’ll have no choice but to stick to this for a while, after all I have now have the maximum weight loaded.

The next step will be to introduce more walks to my daily routine. I really prefer to walk late at night when the temperature is cool (I can walk twice as far) and I don’t really want to interact with people if I can help it.

Goal

So as I mentioned in the first post, a major problem was in not having a goal in mind. My ridiculously inaccurate scales suggest I’m currently about 170kg (26.8 stone). Based on these, I am going to aim to lose 40kg before Christmas (~6 stone) down to 130kg. That’s about 5kg per week. This sounds like an impossible goal for just over two months, but I have some ideas:

• I still think I haven’t really lost any water weight yet, which based on previous experience means I can drop a stone quite easily.
• As a large person, if I run my intake calories low I should in theory be able to really come down weight fast. I have a lot of very easily accessible fat to draw on.
• Any exercise I do will be massively multiplied by the fact I’m basically doing it whilst having organic weights strapped to me.
• When I come down to 22/23 stone, I should be light enough to start light jogs again.

I should make this clear though, I would also be happy with half that loss in the same time span. I’ve just always been one for an ambitious goal.