Ten Kilograms
108.5 kg on Sunday morning. That's a clean 10 kg (22 lbs) gone since I started this journey eight weeks ago. After last week's energy slump, this one was the opposite on every front: I slept well, I trained well, I stayed on plan, and the scale rewarded all of it.
Ten kilos is the first number that feels genuinely significant. It's not water weight anymore. It's not a fluke. It's two months of doing the boring things consistently — protein first, lift, walk, sleep, repeat — and watching them compound. The medication quiets the hunger, but the 10 kg came from the routine. That distinction still matters to me, maybe more than ever.
Why There's an Ice Cream in This Story
Every Friday I have a high-protein ice cream as a small reward. It's genuinely tasty, and calorie-wise it's not the disaster the old all-or-nothing me would have assumed. And I want to be honest about it here, because it's one of the most important things I've learned.
For most of my life, "diet" meant total restriction — and total restriction always ended the same way: a cliff-edge collapse where one cookie became a whole weekend. The shift this time is that I'm building a way of eating I can actually live with. If keeping the calories roughly in check leaves room to "spice up" the week with something sweet, that room is not a weakness in the plan. It is the plan.
A small, planned treat that fits your calories is not "cheating" — it's what makes a plan last for years instead of weeks. The danger was never one Friday ice cream. The danger is the binge that follows weeks of joyless restriction. Build a plan with a little room in it, and you never need the binge. Choosing a high-protein version just means the treat does some work for you, too.
Exactly What I Eat in a Day
A few of you have asked, so here's roughly what a normal day looks like for me right now. The structure is dead simple and protein-first throughout:
Breakfast
500g quark with a portion of blueberries and a banana. High protein, keeps me full for hours, and it's the easiest meal of my day to get right.
Lunch
5 boiled eggs, a serious pile of broccoli, and an apple — usually a Pink Lady, which I'm convinced are magically good. I pour a little olive oil over the broccoli and season with herb salt for extra flavour. Simple, cheap, and loaded with protein.
Post-training / post-walk
After training and/or a walk, I usually have a protein shake.
Dinner
A normal dinner with the family. This varies a lot — that's the point, I'm not eating "diet food" separately from everyone else — but I always steer toward as much protein as possible on my plate.
Evening
Another protein shake before bed. The slow-release protein supports overnight recovery, and it stops any late-evening grazing impulse before it starts.
Hydration
Water continuously through the day — I always have a Klean Kanteen of fresh water with me. And yes, a fair bit of sugar-free soda too. Pepsi Max is my vice, and it's a harmless one.
Notice there's nothing exotic here — just quark, eggs, broccoli, fruit, a couple of shakes, and a normal family dinner. No expensive "diet" products, no meals that take an hour to prepare. I haven't laid out the supplements I take in this entry, but they're all listed on the main protocol page if you want to see them — or I can walk through them in detail another time. The point is that the food itself is built to be repeatable on autopilot, because a plan you have to think hard about is a plan you eventually abandon.
Training: The Body Is Getting Lighter
Energy was back this week, and training reflected it. The biggest change I'm noticing is in bodyweight work. I do a lot of my upper-body training on a TotalGym, and as the weight comes off, every rep feels easier. Ten kilos less to move is ten kilos you feel on every pull-up and dip.
The plan from here: at some point soon I'll move off the TotalGym and start doing proper full-bodyweight pull-ups and dips. I'm not quite there yet — I still weigh a bit too much to do them safely and for the rep counts I want — but it's getting closer every week. Having a concrete strength goal that's tied to losing weight, rather than just the scale number, keeps the training meaningful.
Blood Pressure: Still on the To-Do List
Last week I flagged that my blood pressure had dropped to 120/80 from its usual 140-150/100, and that I needed to talk to my doctor about my BP medication. Honest update: I haven't booked it yet. I will. It might be a good moment to ask for a 24-hour ambulatory blood pressure measurement — the kind where you wear a monitor for a full day — to get a real picture rather than a single reading.
I'm writing it here partly to hold myself accountable. If the weight keeps coming off, that medication conversation only gets more relevant. Note to self, and to anyone in the same boat: don't let the good weeks make you forget the medical follow-up.
The Injection Site Note
Tonight's dose starts week eight — 2.5 mg again, back in the thigh. I don't notice any difference in effect between sites anymore, but I keep rotating anyway. I'd picked up a small bruise at the last abdomen site, so I'm switching to the thigh for a couple of weeks to let it recover. Small thing, but rotating sites and giving bruised spots a break is worth doing properly.
Ten kilos didn't come from perfection. It came from a simple, repeatable routine with just enough flexibility built in to survive real life — a Friday ice cream, a Pepsi Max, a family dinner I didn't have to opt out of. Sustainability isn't the opposite of discipline. It's what discipline looks like when you design it to last.
Next entry: Week 9 — hopefully that booked doctor's appointment, and a check on whether I'm ready to ditch the TotalGym for full bodyweight work.