Our expert says:
Well done so far! I did a quick calculation and you should be consuming about 1700 calories per day if you want to weight 65kg. Thus you can reduce with max another 500 calories per day if you want to see speedier results or you could simply increase your exercise output by adding more sessions or making the current ones longer and or harder.
Re your diet: try the following snacks – venison biltong / FF cottage cheese and add a fruit / 3 provitas. Even make a smoothie with ice, ½ cup milk and strawberries + sweetener.
Definitely drop the bolognaise – mince is a definite no! Watch the pasta and potato rather use quinoa if you do not like the pulses.
As per traditional nutrition where the allocated protein per day is very low peanut butter and milk is logged as a protein, but in modern day increased levels of protein use yoghurt actually falls into a carb category as there is 2/3 rd carbs to 1/3 protein and the peanut butter will fall into a good fat group. Yes, you could eat your peanut butter with a fruit or even cottage cheese. What matters is that at the end of the day your calories balance and the macro nutrient ratios thereof – and for body for life that is 40% carbs, 40% protein and 20% fats – then it is less important if you do not get the ratios right with each meal.
Adding the milk to the whey is perfect – don’t blame not loosing that last bit of weight on the milk – it is in the calories!
Good luck – hope this helps with the last stretch!
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