Just bac in business after "Stomach flu with vomiting, fever, and fatigue." what normally called man flu, and jet lag. Had my first warm up yesterday both my morning ritual and went to the new gym in tow. 

 

Feels good to be back! 

4 minutes ago, Hummin said:

 

 

Consistency both exercises and diet will give results. It not so complicated really, but it takes basic knowledge and willing to make the changes if necessary. 

Oh tea the old word consistency 

 

What about cheat days when you just want to watch YouTube laying on the lounge with a bar of chocolate and potato salt & Vinegar chips 

15 minutes ago, georgegeorgia said:

Oh tea the old word consistency 

 

What about cheat days when you just want to watch YouTube laying on the lounge with a bar of chocolate and potato salt & Vinegar chips 

That’s one of the motivating keys, but the longer you stay in, the less you feel for cheat days just because you can. You start being or become stingy if that’s the right word to use, and stop abusing the cheat days , and becomes more aware of your progress. 

 

And the Champ is right, there is no motivation, just discipline 

 

 

Important to look at people who succeed with something, or have been successful throughout their lives, and what they have in common!

 

successful people is just people to with their own demons, ups and down, so why do they succeed? That’s the question you have to ask. 

Weighing and counting macros is part of the game!

 

Dinner 

400g minced meat

250g whole wheat pasta 

150g onion

450g tomato pastasaus

 

3 servings a 550 klalories with 35g protein each serving. 

 

Lunch 

Raw Kidney beans 75g each portion and 110 makrell in tomato 

 

breakfast 3 eggs,  onion,  two slices bread gives you approximately total of 

 

1300 - 1500 calories and then have 500 - 800 calories to add with protein shakes and snacks. 

 

At least 500g veggies and fruit a day. 

 

 

 

 

1 hour ago, Hummin said:

1300 - 1500 calories and then have 500 - 800 calories to add with protein shakes and snacks

You would have to do a fair bit of cardio then to keep the weight off especially adding protein shakes 

 

 

19 minutes ago, georgegeorgia said:

You would have to do a fair bit of cardio then to keep the weight off especially adding protein shakes 

 

 

 

This is pretty accurate for me, so try and see what you get. 

 

Based on my age, weight and activity leave suggest I 

need 2800 calories to maintain weight suggests a 

Moderately Active to Active lifestyle; your body requires significant energy beyond basic functions, possibly due to regular exercise or physically demanding work, aligning well with guidelines for active men in this age group. Using formulas, your Basal Metabolic Rate (BMR) is around 1800-1900 kcal, meaning your activity level multiplies this to reach 2800 kcal, confirming you burn a good amount of energy daily for your size and age

 

for reference I try to stay below 2800 and most days I eat only 2300 kalories at most. 

 

https://www.calculator.net/calorie-calculator.html

 

 

Last week did more than 15k steps a day 

1 minute ago, georgegeorgia said:

Last week did more than 15k steps a day 

 

That’s good, and do you maintain your muscle mass as well ? 

Just now, Hummin said:

 

That’s good, and do you maintain your muscle mass as well ? 

With the walking I try to add stairs in too for glute muscles 

I'm feeling my glute muscles now more than ever and getting some great feedback 

 

Yes I do biceps and chest twice a week in the gym ,although I mostly use machines now than the dumbbells 

 

 

 

1 minute ago, georgegeorgia said:

With the walking I try to add stairs in too for glute muscles 

I'm feeling my glute muscles now more than ever and getting some great feedback 

 

Yes I do biceps and chest twice a week in the gym ,although I mostly use machines now than the dumbbells 

 

 

 

 

Rowing and ski-erg and step machine is what you basically need only if do not want to lift weights, but, move some weights consistently and try to make all muscle groups twice a week is recommended. Do not mean you have to complete full body twice a week, but at least each muscle group within 6-7 days twice. 

On 12/14/2025 at 7:10 PM, Hummin said:

 

Rowing and ski-erg and step machine is what you basically need only if do not want to lift weights, but, move some weights consistently and try to make all muscle groups twice a week is recommended. Do not mean you have to complete full body twice a week, but at least each muscle group within 6-7 days twice. 

I need to do boxing or similar for balance , cardio and self defence 

4 minutes ago, georgegeorgia said:

I need to do boxing or similar for balance , cardio and self defence 

That is good to, love boxing and balance board exercises 

Your in Thailand you should be doing muay Thai a few times a week 

26 minutes ago, georgegeorgia said:

Your in Thailand you should be doing muay Thai a few times a week 

I got a big bag and boxing ball, but I had to cut back on everything I'm doing. So I'm mostly walking, rowing, ski machine and lifting. We will see in a few years of I pick up boxing for awhile again. Right now I need to rest my shoulders and priority lifting, that's what gives me most comfort and pleasure in my daily life, boxing comes and goes, lifting stayes with me forever 

Don't know about exercise, and get a wee bit of walking in during the day.

 

But have my 'daily routines' that contribute positively to my health.  That overnight intermittent fast, one of he most important, from 2000hrs to 1100hr, most days.  Which after, starts my 1st routine when waking about 0600hr, just before or after sunrise.

 

Coffee ... a bit habitual, just making, and coffee is now healthy for you, though can think of other beverages I'd probably enjoy more.  Can't think of anything else to do at 6AM, especially if wife still snoozing.  Catch a sunrise, read internet, while sipping 425ml of, stave off any hunger, which I don't have anyway.  If busy, I may not have that 'break fast' meal till 1 - 2 or even 3 o'clock.

 

Breakfast after the morning internet read and whatever, then off to the park or surf for morning dog walk at noonish.

 

Kefir rotation, 6 liters of water, as I drink at least 1 liter a day, so need to rotate that, 2 step process.  Grains & water to ferment 1st rotation, then transfer liquid for 2nd fermentation.  Then 2nd fermentation transferred to bottles to the frig.  Actually takes all of 5 minutes a day.  6 bottle rotation is good, as really only need about 1 day fermenting time for each, if in warm temp.   But since in AC all day, takes longer, plus, no way am I drinking 3 liters a day.   Don't need that much probiotics & whatever else in there.

 

Milk Kefir rotation, that's daily also, one step, 1 jar, as 1 day fermentation.  Swap out grains from strained fermented jar to new milk to ferment.   Fermented goes in frig, blueberries added for that daily smoothie.    Can actually think of better things to drink, but not a better way to get my Vit K2+, from kefir, and all that the blueberries give.

 

And helps with that boredom snacking, as that's when I usually drink it, instead of snacking on empty calories.   Which brings me to another routine, satisfying that sweet tooth.

 

Dark Chocolate, and 65+gr a day, placed in a bowl in frig.  Might pick at a few grams, when peeking in frig, if bored.  But turn to options 2 or would that be #3.   70% dark chocolate, great way to stimulate stem cell growth, and satisfy that sweet tooth at the same time.  Eaten when boredom snack time hits, so a healthy option, usually while watching crap TV before 2000hrs.

 

Option 2 boredom eating ... always some roasted cashews, so a handful of those hit the spot when bored and roaming for a snack.   Roasted a batch Sunday, so average about 50gr a day, and a nice healthy snack vs other choices.

 

Breakfast is usually some version of 2 eggs.

Dinner, homecooked, whole foods usually.  Then off for short walk, with dog, though not sure if my walking is exercise, but does keep things moving, so not a wasted endeavor.

 

Healthy daily routines, that have worked quite well, past 3-5 yrs.   Along with limited to now no alcohol at all.   And not missed at all.   Good think good beer is silly priced here, and not really available where I live.  Makes it easy.   Alcohol really is a 'subliminal message' induced habitual routine for many, and we just didn't realize it.

 

Did I leave out those Apple Danish / turnovers or CheeseCake ... hey, you got cheat every now & then.  At least I got the whole wheat bread down to about 1 loaf a week, instead of every 2 days.

 

Happy Munching, and if into it, enjoy that exercise time.

Diet is 80% of your effort to a healthier and more sustainable lifestyle 

 

2187 calories 546 portion total of 4 portions where I put 2 in the fridge and one in the freezer. 
182g proteins 45g portion 
111g fat 28g portion 
86g carb 22g  add two slices bread to each portion which gives you additionally 50g more carbs but add 250 calories additionally. 

 

Add salt, pepper, garlic and some chillimix with tomato. 

 

 

 

 

 

Crème fresh, carrots, onion, cod fillets, shrimps, fish soup powder. 

On 12/16/2025 at 4:24 PM, KhunLA said:

.  Then off for short walk, with dog, though not sure if my walking is exercise, but does keep things moving, so not a wasted endeavor.

Walking particularly at a fast pace is good ,I do between 15000 to 20,000 steps a day X 5 days a week 

I like stairwalking for my butt cheeks,  though it's hard on the knees at my age 

But a firm butt is a must!

30 minutes ago, georgegeorgia said:

Walking particularly at a fast pace is good ,I do between 15000 to 20,000 steps a day X 5 days a week 

I like stairwalking for my butt cheeks,  though it's hard on the knees at my age 

But a firm butt is a must!

 

Put me on your ignore list.   There's somethings, I might imagine, that might not be able to be unseen 

31 minutes ago, georgegeorgia said:

Walking particularly at a fast pace is good ,I do between 15000 to 20,000 steps a day X 5 days a week 

I like stairwalking for my butt cheeks,  though it's hard on the knees at my age 

But a firm butt is a must!

Does that make you more attractive for the ladyboys?

I'm going to fast for 24 hours, get the keystones kicking in. 

 

I want ketosis, I heard your body will look for energy, picking off the bad (cancerous) cells to survive. 

 

I'll keep you posted, any input from those who have tried, jump in, let me know 👍

I woke up this morning determined to drink less, eat healthily and exercise more.

 

But that was 10 hours ago when I was younger and full of hope.

2 minutes ago, SAFETY FIRST said:

I'm going to fast for 24 hours, get the keystones kicking in. 

 

I want ketosis, I heard your body will look for energy, picking off the bad (cancerous) cells to survive. 

 

I'll keep you posted, any input from those who have tried, jump in, let me know 👍

Fasting so .....1990's!

Please !!

3 minutes ago, Keeps said:

I woke up this morning determined to drink less, eat healthily and exercise more.

 

But that was 10 hours ago when I was younger and full of hope.

Yes, we age quite quickly. 

Time ticking away at 1 second per second. 

 

Slow down time 😡

9 minutes ago, georgegeorgia said:

Fasting so .....1990's!

Please !!

It's the only way to kick in ketosis. 

 

59 minutes ago, SAFETY FIRST said:

I'm going to fast for 24 hours, get the keystones kicking in. 

 

I want ketosis, I heard your body will look for energy, picking off the bad (cancerous) cells to survive. 

 

I'll keep you posted, any input from those who have tried, jump in, let me know 👍

Works for me.   Last snack 2000 hrs, 'break fast' about noon.  Stick to it pretty good, and make weight control extremely easy.   Morning black coffee (425ml) 0600-0800hrs.  Noon-ish ... Breakfast is usually protein & fat (eggs / 140gr + ?).  Followed by walk in park or surfside.

3 hours ago, SAFETY FIRST said:

I'm going to fast for 24 hours, get the keystones kicking in. 

 

I want ketosis, I heard your body will look for energy, picking off the bad (cancerous) cells to survive. 

 

I'll keep you posted, any input from those who have tried, jump in, let me know 👍

I did a 72 hour fast this last summer.

Did not feel hungry at all but also did not feel any health benefit but i did lose a lot of belly fat and that has not returned.

42 minutes ago, jvs said:

I did a 72 hour fast this last summer.

Did not feel hungry at all but also did not feel any health benefit but i did lose a lot of belly fat and that has not returned.

It is hard to spot burn fat, and mostly glycogen and water for a 72 hour fast but some fat you would burn to. 

 

Anyway, I just googled fasting without muscle loss, and will look in to this one, and see if I will try a few weeks to test. 

 

 

 

 

4 hours ago, KhunLA said:

Works for me.   Last snack 2000 hrs, 'break fast' about noon.  Stick to it pretty good, and make weight control extremely easy.   Morning black coffee (425ml) 0600-0800hrs.  Noon-ish ... Breakfast is usually protein & fat (eggs / 140gr + ?).  Followed by walk in park or surfside.

So you skip one meal ...that's if you don't snack at night after dinner 

6 hours ago, georgegeorgia said:

So you skip one meal ...that's if you don't snack at night after dinner 

I don't skip any meal, I simply eat when I'm truly hungry.  Not because it's 7 am, noon or 6pm.  Never was an early morning breakfast eater.  But I also use to eat later at night, and not really a coffee drinker.

 

Along with when working, never normal work hrs, 1st, 2nd or 3rd shift.  Last 10 ish years of salary job working, two 16hr day per week, 0600 - 2230, with 5 days off.

 

Retired ... Breakfast is between 1100 hrs & 1500 hrs, depending if hungry, and or busy.   Last snack is 2000 hrs, or I can't get to sleep if hungry at midnight-ish.   It's a very light snack at 2000 hrs.

 

My eating window is somewhere between 1100 hrs & 2000 hrs.