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So I've changed my diet a bit. I'm going with a big breakfast, fruit shake lunch and a big dinner. Lost my target weight of ½ kilo which is great, this is my goal for every week if nothing holds me back. I'm going to do 5km on my exercise bike and 3 - 3.5km walk each day with a rest after 3 days. I've been having trouble sleeping lately but with that I've found some motivation. I'm going to show some people that I can be more than that fat guy that was easy to pick on or to intimidate. I feel like anger is going to fuel my next step in a good way, I want to feel like I can stand up to anyone and not be an easy target. I'm not saying I want to hurt people I just don't want to ever feel like that again.
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132,2 kg
Tähän mennessä pudotettu: 9,5 kg.
Vielä jäljellä: 32,3 kg.
Dieetin noudattaminen: Kohtuullisen hyvin.
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1728 kcal
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Rasva: 47,84g | Prot: 150,52g | Hh: 168,02g.
Aamiainen: Flora Pro-Activ, Onions , Egg White, Bulla High Protein Cottage Cheese, Heinz Beanz Ham Sauce, Egg, Primo Short Cut Rindless Bacon. Lounas: Equal Sweetener, Bananas, Ancestral Nutrition Primal Multi, Australia's Own Organic Plant Blends Soy, Almond, Oats, Dairy Farmers Heart Active. Päivällinen: Woolworths Lean Pork Mince, Sweet Potato, Capsicum, Garlic, Coles Australian Stir Fry Vegetables, Woolworths Australian Broccoli & Cauliflower, Onions. Välipalat/Muut: Peters No Added Sugar Ice Cream, Water, Pepsi Pepsi Max (Can). lisää...
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Painonpudotus 0,5 kg viikossa
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 Kommentit
Congratulations on your loss Bruce. You seem to be working out what works and can be sustained. That is a great achievement. Yes, our attitude to ourselves sometimes changes the way people treat us. You are a worthy person who deserves to be given respect. Go for it! Onwards and downwards, we are all here for you.
06 tammi 23 jäseneltä: triehard
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06 tammi 23 jäseneltä: Anne M R D
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07 tammi 23 jäseneltä: Bruce Bear
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07 tammi 23 jäseneltä: ObeseToBeast123
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Really glad to see you're still here after my break from the app. I always enjoy your lengthy journal entries, and I'm rooting for you big time! 💚
07 tammi 23 jäseneltä: Aitch11
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Agree. Wish you well! Thanks for sharing that background. Positive comments here give me a boost too.
08 tammi 23 jäseneltä: peter314
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Thanks for your kind words Aitch11 and peter314 🙂
08 tammi 23 jäseneltä: Bruce Bear
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Hi Bear, just a few tips that helped me on my improving health journey. The Potassium/Salt balance is really important for better sleep and heart function. Excess salt upsets my sleep pattern and blood pressure. My target Potassium level is 3500-4500 daily and Salt under 1500 units daily (1000-1800). Great foods to raise potassium intake and have low calorie or salt counts are mushrooms, peas, beetroot, pumpkin, sweet potatoes, fresh chicken, potatoes. Vitamin D tablet when I wake is a good antidepressant and Magnesium tablet for sleep/muscle repair an hour before bedtime at night. Also find I sleep better and lower blood pressure if my last food intake is before 7PM and breakfast is 8AM, so 13 hour fast. Good luck, cheers Philip
08 tammi 23 jäseneltä: MyBike
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Have you tried belly breathing meditation? As this really helps with regulating emotions and is good for wellbeing 👍🏼
08 tammi 23 jäseneltä: nic73h
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I'm thinking of changing my exercise to the morning to try combat my sleep schedule and overall tiredness.
09 tammi 23 jäseneltä: Bruce Bear
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Painohistoria - Bruce Bear
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