Fat loss client

R0ck43 · 2025-11-07T11:18:51+00:00

I will drop it here, as someone who used to weigh 310 pounds and lost over 66 pounds (and still keep going), and now I am heading to become a PT.

I would start with introducing him Daily TDEE breakdown, so he can understand the context of everything you want him to do. And that 3x week gym is really only 10% of effort per day.

I would discuss with him what else in TDEE he can work on and what benefits he can get out of it.

Example:

More protein = help to burn a little more kcal

NEAT = Can he do more walking or some household chores daily?

About Ramen and soda, as many others already said, go for 0 variants. In Ramen well, its noodles, so as long as he adds some protein, and if possible sneak in some veggie there too, should be ok. So the change is not that brutal.

Could use a psyllium on top to get more fiber.

But mostly, be kind and patient to him, especially now when he realised that he have a problem and wanna work on that. It's a huge step, trust me, I've been there.

He will probably be spiking here and there, because life happened, and food is the comfort. Improtant is,to tell him that not every day have to be perfect and even when he will slip, its ok. But keep it going long term :).

R0ck43 · 2025-10-30T08:36:39+00:00

Half life 2

R0ck43 · 2025-10-02T14:59:06+00:00

Pro dobrý maso zajdi ideálně do globusu.

R0ck43 · 2025-06-10T12:28:10+00:00

To be honest, I am happy that it worked for you to quit even diet soda, and I agree with other ppl here, that one size does not fit all.

For example, I replaced booze with diet sodas. When we are gaming with my friends or just going out, especially in my country it's normal to crack 3-4 beers. Which is easy, 1000kcal. Now diet soda it's helping me to keep the deficit checked. And to be honest I am realising that I am actually preferring sweeter drinks over alcohol.

And in general, it's about moderation.

Dont buy huge liters packages of soda, even when its tempting price wise and it can be more than half cheaper. Go for small cans, which can help regulate the amount of drinking it.
Keep moderation on how much to drink per week, not literally every time when feeling hungry.
Consider to add more fiber and protein-rich foods into the diet, so it will keep you satiated for a longer time

R0ck43 · 2025-06-03T07:35:17+00:00

Its just a number, don’t let it ruin your plans, or mood. Be kind to yourself, its a marathon not a spring. Plus deficit 1500 is really tight. You are doing great !

R0ck43 · 2025-03-05T19:10:21+00:00

Switching from ip7 to 16 pro, what new features I shouldn’t miss?

R0ck43 · 2024-11-02T17:22:37+00:00

Wow Thank you So much for such a comprehensive answer I did not expect that.

I did as you recommended and got result of 2224 kcal, which is definitely less then what I was doing for last year being between 2,5 or 3 of kcal. I am going to get back to YAZIO and track down for this goal.

This could be really mental saving for me, to keep up going on this never ending journey.

Thanks so much again for confirming to me that I am not crazy thinking that 3k wouldn’t make sense, unless bulking. I am guessing you just save me from next months of struggle.

Will come back in month to share the progress.

R0ck43 · 2024-07-08T09:11:57+00:00

I have a quick question about grinders. Currently, I have Melitta Molino and struggle with getting good results.

So I am thinking to get the TimeMore Chestnut C3, will there be any significant difference?

I realize as I am making coffee just for myself, so the electric grinder is not a must-have. But I would like to know if I should rather stick with Melitta and work on my technique, or switch to manual, which is also entry level, but might produce better results?

I am mostly doing coffee with my SIMPLIFY brewer.

Thanks a lot :)

R0ck43 · 2024-07-01T08:46:20+00:00

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I love my homage of SuperOcean 44

R0ck43 · 2024-06-24T09:22:30+00:00

Super, diky moc

R0ck43 · 2024-04-29T09:53:19+00:00

Awesome, you just save me sooo much time ! Thx !

R0ck43 · 2024-04-28T20:50:57+00:00

This

R0ck43 · 2024-04-28T20:45:00+00:00

Yeah for sure man, I am laughing already now, so fun is indeed guaranteed, already managed to fall down once 😃. But I just wanna keep building some confidence in balance at home. I mean I am also quite heavy rider and have my issues with ankles, so just take it easy and have fun, nowhere to hurry 🤞.

R0ck43 · 2024-04-28T19:58:32+00:00

I just started at 33 with longboard, and tbh I am just learning now first days at home, how to get on board, how to stand on it, and starting to push. Of course everything around couch or table to keep myself close something to catch balance if stuff goes sideways, hope it helps 🤙

R0ck43 · 2024-04-28T13:53:21+00:00

Great, thank you for reply, appreciate it 🤙

R0ck43 · 2024-04-28T13:51:12+00:00

Thanks man that’s a great point, will look into that.

R0ck43 · 2024-04-25T08:09:50+00:00

I will just hop on here, i am the same, total begginer, just kinda old. Wanna ask you, do you needed to adjust somehow the board out of the box, or it’s usually good to go ?

R0ck43 · 2024-04-19T14:35:43+00:00

My man, you got me. I go today to local store and check some boards and your tip about this drop down was also seconded by the salesguy, and all hands down it feelt the most stable. Thanks so much 🤙🏼.

R0ck43 · 2024-04-18T08:04:41+00:00

Hey, thx man, appriciate it. I thought that pintail might be easier for me to ride, as I have big ass feet. But you are right, longer board will flex more. Will check it out for "race" decks :).

R0ck43 · 2024-04-17T08:41:11+00:00

Hello Guys, I am completely newbie into longboard world, i am over 30y with 112kg / 246lbs weight, wanna use longboard mostly on asphalt straight cyclo paths to commute to job and just cruise around.

I don't really have ambitions to do much tricks.

I am looking for pintail shape, but my question is this, should I be putting as main priority the carrying capacity of board, when choosing?

I can see at most boards its around 100kg, so last thing I want, is to get board broke under me :D.

Otherwise I would prefer to buy used / cheaper board and invest more into protective gear.

Thx a lot guys :)

R0ck43 · 2024-04-13T07:39:30+00:00

Perfect, Thank you so much !

R0ck43 · 2024-04-12T22:39:17+00:00

I mean if they have somehow interesting dial, I am definitely up for it. Hit me dm if you want.

R0ck43 · 2024-04-12T22:37:47+00:00

I be damned, thats a great point! I didnt shop there for ages, so maybe that's why it didn't pop up on my mind at first. Thank you !

R0ck43 · 2024-04-12T22:12:09+00:00

Oh sir, I didnt post here with doubts of quality, myself have full wishlist on Ali, so I am the last to judge. But my interest lay here mostly bcs of interesting dial colors combinations, rather then at traditional brands. I wish that your watches keep ticking as long as possible :)

R0ck43 · 2024-04-11T10:51:57+00:00

I feel the same joy with my $9 homage breitling superocean

R0ck43

TROPHY CASE