Diario de Riaan.van.niekerk, 18 sep. 19

How tall are you? Im working out what my final weight goal should be, and looking at this pic i have changed my mindset of what my goal number should be. 

I am 181cm and my maintenance weight is about 95kg. Don't worry too much about the scale but rather centimeters. Weight is'nt always constant because there are too many factors to take into place like how much water you drink, time you last ate, ect. Currently prepping for a fitness show that is in just a week so I don't look like this all year round 

Try carb cycling, 2 high carb days during the week (Wednesday and Saterday) and the rest low carb 

Cool, Thanks. Im 179 so goal weight of 100kg will be good for me 

My advise would be to try and lose about 1-2 kilos/week. Anything too drastic would not be sustainable. Put in your current weight and find your maintenance calories (The total amount of calories you need to stay that weight) and then subtract about 500 calories and monitor your weight. Hope this advise helps....and good luck :) 

Looking good, good job  

Wouldn't a deficit of 500 KCals per day cause roughly one pound (~0.45kg) of fat loss per week? I am no expert, but it seems that losing 1 - 2 kg per week is quite extreme and would require a much larger deficit.  

That is why trail and error comes into play, everybody is different and each of our bodies will respond differently. Dropping 500cals worked for me, so find your ratio  

That is why trail and error comes into play, everybody is different and each of our bodies will respond differently. Dropping 500cals worked for me, so find your ratio  

Thats exactly it. I hit my first goal of 48kg lost two months ago. So my question was more related to what my final goal should be which i set at 112kg. I eat 2200 cals a day and loose between 2 and 5 kgs per month. This journey is all about trial and error. I switch things up constantly trying to find that perfect sweet spot with my macros to stimulate my metabolism and in turn increase weight loss. Dont trust generic recommendations but rather take it and tweak it to what works for you. 

Are you doing a show that's being held in Pretoria on the weekend of the 28th? only asking because my nephew is prepping for that at the moment 💪👊 

No taking part in Sa Xtreme in Cape Town 

Ok cool. Good luck and all the best! 

Thank you Shereen ;) 

Looking good! Keep up the hard work!  

How'd it go?