Operation Get Dan Diced Week 5 Update

Operation Get Dan Diced Week 5 Update

Just one more week left of Operation Get Dan Diced!  These last 5 weeks have gone by quickly…most of the time anyway!  But anyway, one last week to get as lean as possible.

 

Week 5 Progress Pics

lean

lean

lean

 

1 week to go – body weight has still remained the same

My morning body weight was an average of 77kg this week, up 1 lb from last week.  My evening body weight this week was an average of 73.3kg, exactly the same as last week.  But again, despite the weight staying constant, I am definitely leaner since last week.  Especially in the legs.  This again leads me to conclude that I have gained muscle mass while simultaneously losing body fat over the course of the week.

My legs are coming in now, but I need them leaner!

I will be continuing to push the envelope this week in bringing my legs in leaner.  There is a huge improvement from last week, but in comparison to my upper body, I am still trying to shift some more fat from my legs by the weekend.

 

Dieting is tough on lower calories!  But I will attempt to drop calories lower again!

Last week me and Jake Weekes made the decision to drop my food intake to try and get these legs lean.  It’s working, but time is running out.  My calories last week were set at 1900 per day.  This week I will attempt 1800 per day if I can, but if I simply don’t have the energy to train, then I’ll have to bump them up again.  As mentioned previously, I still have to be careful about leaving some room in my calorie budget for when I’m awake during the night.

 

Training

Training has still being pretty crap.  I am still weight training 4x a week.  But my performance is remaining dismal.  This can only be expected when calories start getting low and body fat gets really low.  I have to really motivate myself to still train as hard and as heavy as my body will let me – even if the reality is that the weights used are pretty pathetic!

 

I am still trying to keep up my other activities and conditioning work.  As bad as my energy levels are, if I want to keep losing fat, I have to force my body to keep going!  It is tough, but it is what it is to get as lean as I want to be.

So I have continued to do a little bag work (with limited footwork due to my knee injury).  Plus I have been doing cardio on the cross trainer and the bike.

 

Knee Rehab

The knee has actually been OK this week.  This is probably because I have been extra careful not to risk any movements that might irritate it.  I am still doing knee rehab exercises on most days, and this has to continue.

 

Calories

Average daily calories across the week were 1994 calories per day.  It’s a little more than the 1900 I was trying to stick to, so I know dropping down to 1800 will be even more difficult, but I will try!  I need this to get my legs lean!

Average daily grams of Protein across the week were 215g per day, about the same as last week.  I am dropping my calories from mainly carbs and then fats.  It is my opinion that protein has to stay extra high right now to preserve and try and gain muscle.

Average daily grams of Carbs across the week were 121 per day.

Average daily grams of Fat across the week were 66g per day.

 

Steps

This week’s step count was about 17,286 steps a day on average.  About the same as last week.  This continues to surprise me, as I have been finding any physical activity so much harder due to low energy!  I just need to try and keep this up now to keep getting lean!  Remember this doesn’t include any steps during formal exercise – I don’t wear my FitBit while training.  I also have been cycling to and from the gym for the added knee rehab, and for the added cardio.  The FitBit doesn’t transfer cycling into steps very well!

 

Sleep

My sleep stayed constant at about 5 hours a night on average, though this figure still paints a false picture!  Some nights I got just 2 hours, but then 1 or 2 nights I got about 6 or 7 hours.

 

Leaner Stronger

dietI am still very happy and looking forward to continue to work with Jake Weekes of Leaner Stronger as one of his online coaching clients over the remaining week!

 

Dan’s Fear of Failure Rant

Dan’s Fear of Failure Rant – random thoughts from the kitchen!

Too many people waste their potential in life… a deep topic here!

 

Clearly this dieting is taking it’s toll right now haha!

It’s true though.  It absolutely kills me how many people I see waste their potential.

 

This isn’t limited to fitness!

People’s fear of failure paralyses them in all areas of their life!  They are scared to even try something in case they don’t succeed.

 

Successful people are often idealised for their achievements.  But what you don’t hear about is how many times they had to keep trying and failing in order to succeed!

 

There are no larger restraints on our potential than those we place on ourselves!  Be amazing.  Be awesome!  Get in the game. Have a go at least.  And if you get knocked down, learn from it, and get right back up again!  I’m going to get off my soapbox now!

 

potential

Operation Get Dan Diced Week 4 Update

Operation Get Dan Diced Week 4 Update

4 weeks now complete of Operation Get Dan Diced – 2 weeks to go!

It’s getting hard now!

 

Week 4 Progress Pics

diet

diet

diet

diet

diet

 

2 weeks to go – weight has stayed roughly the same

My morning body weight was an average of 76.9kg this week.  Last week’s average was 77.3kg, so roughly the same.  My evening body weight this week was an average of 73.3kg.  Last week the average was 73.5kg, so again roughly the same.  I still seem to be tightening up and continuing to get leaner though!  It still amazes me how much water I hold and by how much my bodyweight changes from morning to evening.

My legs are still holding fat

My legs are definitely the weak link right now.  My legs have always been the last place I lose fat from.  Right now they are still way smoother than upper body.  So I am really pushing it now over these remaining 2 weeks to try and get my legs as lean and defined as my upper body is.

diet

diet 

Food is decreasing!

Sadly, me and Jake Weekes made the decision to drop my food intake for these last 2 weeks to try and get these legs lean.  So my calories are now at 1900 per day.  As mentioned previously, I still have to be careful about leaving some room in my calorie budget for when I’m awake during the night.

 

Training

Training has very rapidly gone down the toilet.  I am still weight training 4x a week.  But my performance is now crap.  This can only be expected when calories start getting low and body fat gets really low.  I have to really motivate myself to still train as hard and as heavy as my body will let me – even if the reality is that the weights used are pretty pathetic!

 

I am still trying to keep up my other extra curricular activities.  As bad as my energy levels are, if I want to keep losing fat, I have to force my body to keep going!  It is very very difficult, I won’t lie!

So I have still done a little bit of bag work (with limited footwork due to my knee injury).  Plus I have been doing cardio on the cross trainer and the bike.

 

Knee Rehab

I have been continuing to do some knee rehab almost everyday.  I actually have had my MRI scan now (I went private in the end due to the long NHS wait!).  The results weren’t what I wanted to hear.  I have a tear, so the injury is more serious than I thought.  I have no idea when I’ll be back training martial arts properly again.  So all I can do is focus on the things I CAN control – which in this case is to continue the rehab exercises as much as possible!

 

Calories

Average daily calories across the week were 2044 calories per day.  As mentioned, I am now trying to stay under 1900 calories a day.  Although this isn’t a huge change, I am finding this very hard to adhere to!

Average daily grams of Protein across the week were 217g per day.  The target was 217g, so this is spot on.

Average daily grams of Carbs across the week were 146 per day.  The target was 163g, so close enough!

Average daily grams of Fat across the week were 64g per day.  The target was 72g, so also close enough!

 

Steps

This week’s step count was about 17,326 steps a day on average.  Higher than last week’s average of 16,000.  This surprised me, as I have been finding any physical activity so much harder due to low energy!  I just need to try and keep this up now!  Remember this doesn’t include any steps during formal exercise – I don’t wear my FitBit while training.

 

Sleep

My sleep stayed constant at about 5 hours a night on average, though this figure paints a false picture!  Some nights I got just 2 hours, but then 1 or 2 nights I got about 6 or 7 hours.

 

Leaner Stronger

dietI am still very happy and looking forward to continue to work with Jake Weekes of Leaner Stronger as one of his online coaching clients over the remaining 2weeks!

 

The reality of dieting down to super low body fat

I look so good but feel so bad…the reality of dieting down to super low body fat.

In this video I talk about why you CAN’T stay at super low body fat year round! I talk about performance, energy levels, and why I am training like a sissy….

Operation Get Dan Diced continues

Brain Gainz Episode 1 – Why fad diets DON’T work!

Brain Gainz Episode 1 – Why fad diets DON’T work!

I am proud to bring you Episode 1 of Brain Gainz!

I’m collaborating with my pal Jake Weekes of Leaner Stronger to bring you a video series of no nonsense fitness info!

In Episode 1 we talk about fad diets and why they DON’T work for long term permanent weight loss

Prepare for some to-the-point no BS facts!  We’re covering weight loss, dieting, training, and all that is fitness!  Me and Jake end the confusion on what works and what doesn’t!

Have any additional questions or topics that you’d like us to cover?  Then fire away and we will answer them!

www.howistayfit.com
www.leaner-stronger.com

Fad Diets

How many calories do I need to lose body fat?

When it comes to figuring out how many calories your body needs each day, it is not actually that difficult.  But it is often made into an overcomplicated process!

Whether you want to know how many calories you need to be eating to lose weight, to gain weight, or to just maintain your current weight, it is actually quite simple.

 

Too much maths

This is NOT my preferred method for figuring out calorie requirements, but a common way is to use one of the various “formulas” out there.  People can be put off by this, often fearing anything that involves calculations and numbers!  To be honest, using a formula is not actually that hard to do if you take a minute to look into what it entails.  However, these formulas can’t be totally accurate.  Let me explain.

 

The calorie formulas are not magic

Some people have this perception that the formulas for calculating calorie requirements are absolutely flawless! They think that as if by some kind of sorcery or magic, you input a few figures into a mystical formula, and it conjures up your exact daily calorie needs for losing weight.

Sorry to disappoint you, but no.  Any calorie calculating formula works on estimates and guesswork.  And a lot of the numbers you are required to enter into the formula are based on estimates and guesswork too.  Every single person’s body, lifestyle, metabolism, and activity levels are different.  So, there is no way that any formula can accurately work for everyone.

Yes, they can be fairly accurate SOMETIMES for SOME people.  For others they can be kind of close and used as a starting point at least.  And then for other people they are way off!

But I think there is a better way of figuring out your required daily calories.

 

Food Diarycalories

I want you to keep a food diary for a week, and the easiest way to do this is by using a calorie counting app.  I have posted previously about how to use calorie counting apps, including an instructional video, HERE.

There are various apps available, and just about all of them offer a FREE version, which is always nice! The most common calorie counting app, and the one I personally recommend, is MyFitnessPal (https://www.myfitnesspal.com).

So, for seven days I don’t want you to change your diet in any way.  Just eat normally.  But input everything that you eat (or drink – don’t forget many drinks have calories too!) into the app.

 

Daily average

OK, so once you’ve got a week of normal eating tracked, I want you to find out your daily average.  You will most likely find that on some days (usually weekends) you ate more calories than on other days, and that’s fine.  So, add up the calories consumed across the whole week, and divide this number by seven.

If you are currently maintaining body weight, i.e. with your current normal way of eating, you are neither gaining nor losing weight, then this average gives you your MAINTENANCE DAILY CALORIES.

 

To lose weight

Now to lose weight, you want to be eating LESS calories than your current maintenance daily calorie intake. This means you are going to deduct a small number of calories from your current daily average.  You don’t want to drop too many calories too soon because:

1. It is not necessary to do so to see weight loss – why punish yourself more than you have to?

2. You want to be losing body fat, not just “body weight”. Drop too many calories too quickly, and you can easily end up losing muscle mass too!  You want to keep as much muscle as possible, to keep your metabolism running faster (more muscle = a faster metabolism).  Plus, muscle mass is what gives your body that toned and shapely look – you don’t want to be “lighter” but still “flabby” or “skinny fat”!

3. This makes it easier to then drop more calories if needed further down the line if your weight loss begins to stall. Drastically cut your calories straight away, and it is WAY harder to then drop even more calories later!

 

Aim to be losing about 1-3lbs of weight a week (depending on how much body fat you are currently carrying).

So, DEDUCT ABOUT 300 CALORIES FROM YOUR DAILY MAINTENANCE CALORIES.  This is your starting point for your WEIGHT LOSS DIET.

calories

To gain weight

If you are looking to gain muscle mass, you want to be eating MORE calories than your current maintenance daily calorie intake.

Muscle gain is unfortunately a slow process, so aim to be gaining about 1lb of body weight a week.

So, ADD ABOUT 200 CALORIES TO YOUR DAILY MAINTNENANCE CALORIES.  This is your starting point for your MUSCLE GAIN DIET.

Once weight gain stalls, then you can add another 200 calories a day again.  Assess how your body responds and take it from there.

You will gain SOME body fat while gaining muscle, so if you are gaining too much fat too quickly, you can consider dropping your calories back down again slightly.

 

What about macros

When it comes to macronutrients, i.e. how much protein, carbs, and fats to consume, it is a very individual thing.  My general advice is to prioritise protein and fibre, so each day get at least 1g or protein per lb of body weight minimum.  And have plenty of fibrous cruciferous vegetables (e.g. broccoli, cabbage, spinach, kale, etc.) with each meal.  Then for your remaining daily calories, divide these amongst your carb and fat intake as you see fit.

I talk more about the importance of protein and fibre HERE.

 

Conclusion

And that’s all there is to it!  Simple!

  • Track calories for a week.
  • Find you daily average calories, which is your DAILY MAINTENANCE CALORIES.
  • TO LOSE WEIGHT, deduct 300 calories from your daily maintenance calories.
  • TO GAIN WEIGHT (MUSCLE), add 200 calories to your daily maintenance calories.

 

I like my method of keeping a food diary better than using a formula.  It is way more accurate and much more applicable TO YOU as an individual.

Start using a calorie counting app, get tracking, figure out your daily calorie targets, and HIT THOSE TARGETS, and you’ll be on your way to reaching your physique goals in no time!

Digestion

Intro

Digestion is a huge but often forgotten part of weight loss and muscle gain!

This is a topic I am fairly well experienced in, due to my own digestive issues.  My family has a history of having a “sensitive stomach”. It clearly must be hereditary.  Having an upset stomach is not fun.  Especially when eating for a “purpose”, e.g. eating to gain muscle, or dieting down to lose fat.  So, combating and preventing digestive issues is something I have had to do for a long time now.

Everyone acknowledges the importance of diet and exercise whether the goal is to gain muscle, lose fat, or a bit of both.  And rightly so!

digestion

With the topic of “diet” in particular, there are so many different views and strategies.  Whether you go for low carb or high carb.  Low fat, high fat.  More protein or less protein.  Frequently grazing throughout the day, or Intermittent Fasting.  ALL OF THESE DIETS WORK.

There are people out there who have had success in achieving their physique goals using just about any one of the dieting strategies out there.

However, despite the truth that most diets can work – let me assure you that NONE of these diets will work, if your body cannot digest the food you eat.

Why is digestion important?

Your body must be able to absorb the nutrients from the food you consume.  It’s as simple as that.  Your calorie target and macronutrient breakdown can be absolutely perfect to get you losing fat or building muscle.  But if your body is unable to digest your food and utilise these nutrients, then you are wasting your time!

Digestive issues

There is a long list of “irritable bowel” diseases.  Things like “leaky gut syndrome”, celiac disease, and Crohn’s disease are no fun for anyone!  There are also various food allergies and intolerances too.

“How do I know if my body is absorbing the food I eat?” you might ask.  Well the obvious answer is whether or not you experience any gastric issues after eating.

  • Do you feel bloated?
  • Suffer stomach distention?
  • Have bad wind?
  • Feel like vomiting – or actually vomit?
  • Frequently get diarrhoea?
  • Feel food “repeating” on you?

digestion

What causes digestive issues?

You may have an intolerance or allergy to certain foods without knowing it.  Or you may just have a bad diet!

Stress

One interesting cause of digestive issues can be stress.  This can be physical stress brought on from exhaustion, or overreaching or overtraining.  Ask yourself if you’ve been training hard for a long time without a break or “deload”?

But stress can of course also be mental.  If you are going through a stressful period in your life due to factors at work, at home, due to having kids, due to relationship issues etc., then it is no surprise really if you are now suffering digestive issues too.  And the worst thing is that during times in life when stress levels are high, the last thing you need is the added stress of a bad stomach!

Fight or flight!

Think back to the “fight of flight” response.  When you are under threat, your body reacts the same way.  It makes no differentiation as to whether it is a physical threat, like being attacked by a predator, or you constantly killing it in the gym.  Or whether it is a “mental” threat, like being late for work again, or having to deal with another night of your baby awake crying!

Digestion slows down during the “fight or flight” response, heart rate quickens, blood is directed away from your digestive system to your muscles, and toxic metabolites are produced.

A bad diet

This one is easier to fix! If you are eating a lot of unnatural processed food, that has a lot of added sugar and added hydrogenated fat (bad fat), then it is no surprise to me if you suffer digestive issues!  Sugar and hydrogenated fats can both cause inflammation to your gastrointestinal tract.  Combine this with a diet low in fibre, and you are bound to have problems!  Fibre would help “push” the food through your GI tract to clear your system and prevent “clogging” and prevent the build up of gas.

 A lack of “good” bacteria

You may remember from science class at school that there are bacteria that “live” in your gut to assist with the break down of food.  If you have an imbalance of this bacteria, i.e. not enough “good bacteria”, you may very well experience issues.

 The solution

  • Try supplementing with probiotics, to help restore gut bacteria levels. Personally, I use this one, but that’s not to say other brands aren’t good too (affiliate link):

I take this before dinner.

  • Try adding “prebiotics” to your diet. These are used to “feed” good bacteria in your stomach.  They are found in things like honey, leek, onions, garlic, and bananas.
  • Try supplementing with alpha lipoic acid (ALA). I have spoken about ALA before HERE.  It is an antioxidant that also can help with gut health.  I use this one (affiliate link):

  • Try having more fermented foods in your diet, like sauerkraut, cottage cheese, Greek yoghurt, and kimchi. This is good for flora levels.
  • Eat more fruit and veg! I have spoken before about the benefits of fibre HERE.  Fibre prevents “clogging” and prevents the build up of gas in your digestive system.

digestion

  • Try supplementing with digestive enzymes. Otherwise, include fresh pineapple and papaya in your diet.
  • Cut out junk food!
  • Try also adding cinnamon to your food, and also apple cider vinegar. These seem to help me prevent digestive issues.
  • Supplement with Activated Charcoal. This is a source of insoluble fibre which helps “clear the pipe works”!  There are various brands that make these, like this one (affiliate link):

Conclusion

Give it a go!  Put my recommendations into practice and your digestive system will thank you for it!  If this doesn’t help, then you may have a food intolerance or allergy that you are unware of.  In which case it might be worth going to your doctor to get tested.  You could always try and find the culprit yourself, of course, by eliminating one food at a time and then assessing for any improvements.

Either way, resolve your digestive issues, start allowing your body to truly absorb the nutrients you are feeding it, and the results will come!

Operation Get Dan Diced Week 3 Update

Operation Get Dan Diced Week 3 Update

OK, I’m now half way through Operation Get Dan Diced – 3 weeks down, 3 weeks to go.

I am lean and getting leaner (and more muscular!)

 

Week 3 Progress Pics

Leaner

This photo above is a comparison to last week.  Definitely tighter and leaner, despite being heavier, but why I look more tanned too, I don’t know haha!

Leaner

Leaner

Leaner

 

3 weeks to go – body weight is increasing?

My morning body weight was an average of 77.3kg this week.  Last week’s average was 76.7kg.  My evening body weight this week was an average of 73.5kg.  Last week the average was 72.9kg.  So I have definitely gained a significant amount of weight this week despite being in a calorie deficit still.

Gaining muscle while losing fat?

Since I am appearing tighter, more vascular (veiny), and leaner (even in the face), I can only conclude that I am in the rare position where I am gaining muscle while losing body fat (a body recomposition).  The reason for this must be because my body is so unconditioned to weight training, so it is now a very novel stimulus to my muscles.  And while it is not technically possible to gain muscle and lost fat at the same time, it does however seem to be the case that I am catabolic and losing fat at some parts of the day / week.  But then being anabolic and gaining muscle at other parts of the day / week.

 

Food intake

I have discussed my diet more in-depth in the previous posts:

HERE

and HERE

As mentioned last week, I got stricter on my food intake.  Being an insomniac, I am awake for a lot more hours than regular people.  Therefore I have been spacing my food intake to allow for through the night eating, knowing that I will usually still be awake – and hungry.

 

Training

Training has been good again this week, still weight training 4x a week.  I am beating the log book most sessions on most exercises.

I am still trying to keep my fitness levels up for once I return to martial arts.  So I have still done a little bit of bag work (with limited footwork due to my knee injury).  Plus I have been doing cardio on the cross trainer and the bike.  In fact I have struggled with my step count on some days this week due to training more in New Malden, which is a 15 – 20 minute bike ride away.  So I have been clocking up a lot of time on the bike, especially when making two bike journeys in the same day.  Hopefully this will help with the knee rehab.

 

Knee Rehab

I have been continuing to do some knee rehab exercises most days.  I am incorporating more leg presses, rather than just the previous leg extensions and leg curls.  Last week I mentioned that the knee was improving a little.  I take that back.  Sadly it’s felt like the knee is back to its usual weak and painful self.  I’m awaiting an MRI scan still, but I am not holding my breath.

 

Calories

Average daily calories across the week were 1861.5 calories per day, lower than last week’s average of 1915.  And lower than the target of 2170.  This is mainly due to me being ill towards the end of the week and significantly reducing my food intake for a day or two.

Average daily grams of Protein across the week were 212g per day, same as last week.  The target is 217g, so this is almost spot on.

Average daily grams of Carbs across the week were 119g per day, 2g more than last week.  The target is 163g, so this is something I still need to work on this week.

Average daily grams of Fat across the week were 54g per day, 1g less than last week.  The target is 72g.  This is still quite a fair bit under, so I still need to work on improving this.

 

Steps

Last week was about 16,000 steps a day on average.  This week was about 15,540.  As mentioned, I have been doing a lot more cycling rather than walking, so I wouldn’t be too concerned even if this number drops even more.  Remember this doesn’t include any steps during formal exercise – I don’t wear my FitBit while training.

 

Sleep

You will be aware of my insomnia issues I have battled for years.  This week saw a drop to about 5 hours of sleep on average, compared to last week’s 6.5 hours.  I’m sorry to say that this week’s 5 hours doesn’t tell the full story either, as the quality of sleep has been dreadful.  I don’t know why my sleep has got worse again.  I never do.  Just like I never know why at times it improves slightly.  The struggle continues.

 

Leaner Stronger

leanerI am still very happy and looking forward to continue to work with Jake Weekes of Leaner Stronger as one of his online coaching clients over the remaining 3 weeks!

 

Operation Get Dan Diced – as promised, more in depth dieting video

Operation Get Dan Diced – as promised, more in depth dieting video

I said I’d do it!  You wanted to know more about my fat loss dieting tactics as part of Operation Get Dan Diced.  Well here it is…

In this video I discuss my calorie intake and my macros.

I talk about how I roughly structure a typical day’s eating.

You will hear me talk about what my meals are like.

 

Hint

Hint: whether dieting or not, none of this changes!  The only modification is I get tighter on my calorie allowance for the day!

 

I also discuss how the fact that I am an insomniac, so I am awake for roughly 20 – 21 hours a day on average, impacts how I structure my food intake and meal timings.

 

Routine and structure

I can’t emphasise enough the importance of having good habits and a good eating routine when it comes to weight loss and dieting.  This way you are running on autopilot, you are well organised, and the temptation to cheat on your diet is limited!  I am lucky that I already have good habits ingrained in me.  But I am aware that for beginners, this is one of the biggest hurdles.  But once they get a good exercise and eating routine established, weight loss becomes soooo much easier for them!

 

A balanced diet

This post again bring me back to the theme of eating a balanced well rounded mostly healthy diet.  There are too many extreme diets around right now.  It’s like people find it hard to believe that you can get results from just eating sensibly.  You don’t HAVE to fast if you don’t want to.  You don’t HAVE to cut out food groups.  And you don’t HAVE to eat 100% clean foods all the time – just eat clean foods MOST of the time, and you’ll be fine!

 

Leaner Stronger

Let me mention that I am still happy to be working with Jake Weeks of Leaner Stronger!

dieting

Operation Get Dan Diced – Quick Tip For Dieting For Weight Loss

Operation Get Dan Diced – Quick Tip For Dieting For Weight Loss

I’ve been getting a lot of questions about what my diet has been like as part of Operation Get Dan Diced.  Everyone wants to know, how am I dieting for weight loss?

 

Losting fat while gaining muscle?

Well firstly, to be more specific, the question is “how am I dieting for FAT loss?”  I say this, because I am actually gaining weight yet “tightening up” at the same time.  So this can only mean that I am in the rare situation where I am gaining muscle yet also losing fat.

I can only put this down to me experiencing “newbie gains” again regarding building muscle mass – since I hadn’t weight trained in such a looong time I am gaining muscle rapidly, as it is now a novel stimulus to my body.

Technically it is impossible to lose body fat while gaining muscle AT THE SAME TIME.  But, it appears that at different parts of the day my body is in an “anabolic state” in which I am gaining muscle.  And then at other parts of the day I am in a “catabolic state”, where I am losing fat.

 

Progress pics

weight loss

The photo shows a comparison of pictures taken just 3 days apart…why I somehow look tanned despite the photo being in the same location and lighting, God only knows! 😂

 

What I am NOT doing…

I have had a lot of people ask me questions about what my diet has being like so far. I will answer this in detail in a later post, but let’s just repeat that it does NOT involve any of the following:

no fad diet
no drugs
no fasting
no keto
no 100% clean eating
no cutting out any food groups.

I am following a sensible, MOSTLY healthy, balanced diet. I just make sure not to eat too much.

In today’s era of extremes, is it really that hard to believe that a good old fashioned balanced diet with everything in moderation actually works?

 

I will talk about my diet in more detail in a later video, but for now here’s a quick tip!

Stay tuned for more info to come!

Let me mention that I am still happy to be working with Jake Weeks of Leaner Stronger!

weight loss