Clint KKong's Dagbog, 06 jul 19

Amazing transformation. :) Well done. 

Well done... Tips please.. What did u eat.. Or what plan were u on.. Did u do lots of cardio etc...  

Truly amazing transformation in no time...  

Where do i start. I didn't know how to start. I consulted a dietician. Cleaned up my eating. I gave up processed sugar. After a week the food tasted better. I stopped eating take out. I cut out red meat and replaced it with fish and chicken. Increased my vegetable consumption. My allowed snacks are red apples and peanut butter in moderation. I drink coffee and tea with a little milk added. I swapped to low gi options for bread and rice . Most of my food is prepped in advance. Oven baked not fried. I went on an overall calorie reduction. I consume 1600 calories a day of healthy carbs protein and fat. I tend to indulge a little over the weekend but i make up for it during the week. I also use intermittent fasting. 16hours fast 8 hours where i eat. That helped my body learn to burn stored fat.  

The other important aspect for me was to exercise. I work out for 4 to 7 hours a week. The first three months was a lot of walking. I don't run. So it was 30 to 40 minutes of walking on the treadmill and elliptical. And 20 minutes on the toning curcuit. I've recently swapped to free weights and i decreased my cardio to 15 to 30 minutes a day. I work out early before my mind convinces me not to. Lol. My first meal is normally after 9am. And i don't eat after 5.30pm It's been hard but i do it anyway. It's become a lifestyle and I enjoy it now. I think its was also also important to just exercise consistently and eat healthy. I didn't swap my training and eating at the first piece of advice i got. Just stick with what you doing. One day at a time.  

well done!!! 

Wow, amazing & very inspiring 

Wow, it’s truly an amazing transformation in a very short space of time! You look great and certainly an inspiration for the rest of us. 

Huge tummy shrink. The natural way. Way t to go!  

Thank you so. Much for your insights Clint. 🤗 

Thanks for posting the pictures. You are looking great!! I agree with a lot of your advise except I'm doing it the High Fat Low Carb way. I also do IF with a variance of 4-8 hour feeding windows. My body is used to the new regime. I try to exercise, but end up with 1-2 hours of jogging weekly. I've lost 10kg so far in 6 weeks. I feel good, more energy, and I'm involved in the kitchen more often now.  

And I totally agree. Be consistent in your diet no matter how the advise may change... it's a slow process but the loss will happen.  

You look great, well done 

Wow! Well done 

wow! that's great. well done 

Brilliant! Well done🙌🏾 

Well Done  

Wow. Well Done 

👌 

Well done. That's amazing