Jornal de Hom er, 21 mar 22

Exactly what I have started doing..stay strong..💪 

extremely cool!!! 🏋‍♂️ 

You've reached your goal soooooo quickly and continue to kick butt....what eating/exercising plan did you use if you don't mind me asking? 

Hey there. I actually had never done anything about my weight before until I "woke" up to how unhealthy my family and I had become. After extensive research I did a combination of things. As with keto I kept my daily carbs below 50g and individual meal amounts below 15g. I eat every 2.5 hours in a 10 hour window. i.e. breakfast 7am, snack9.30am, lunch12pm, snack2.30pm, dinner 5pm. Then fast for 14 hours only drinking water with lemon or plain or tea. For snacks I buy atkins bars from supermarket when on special so around $1 each...... 

......For breakfast and dinner I use "the man shake" meal replacement for ease and cost at $2.20 a meal. For lunch my main meal would be steak,chicken or fish with green veges or salad. Lots of eggs and cheese for protein. For the first 10 weeks I noticed my daily calories to be around 800-1200 but was only concerned with getting carbs right for ketosis to happen. It repaired our tummies and ate our fat with minimal exercise(daily walking). Once I lost the first 30kg I started eating more calories still watching my carbs and upped my exercise as I could..... 

..... Keeping to this has now seen 4 members of my family successfully lose a very similar amount of "fat" and fix our inner tummies to work as they were designed to. A very helpful series to watch is "Australias health revolution" by dr michael moseley on sbs on demand. Even though it was predominantly to help reversal of t2 diabetes it will help anyone. We haven't felt this great in a very long time and our new lifestyle is not in any way a chore. We eat more now than we used to just better.....hope I haven't forgotten anything and this is helpful.👍😎 

.........oh and now I do half to 1 hour walk/jog most mornings and evenings, half hour Hiit exercise in the morning and weight sessions 3 times most weeks. Upped calories to 1700-2200 for fuel to exercise properly but still watching carbs although other family members are still just doing bare minimum and shedding their fat. 

thanks for the info..much appreciated