🗣️ "Level with me... You're using ozempic 💉, aren't you?!"
🗣️ "😂 no, no, no. I train consistently and I don't waste my calories."
🗣️ "I equally train consistently and I've dialled in my diet but nothing's changing 😔. C'mon, just tell me the truth!"

👆🏿a restructured and remixed transcript from a recent conversation I had with an acquaintance. "What could it be? Why am I not losing weight despite putting in the same work you do? And this belly?" - A summary of follow up questions. I suggested three possible reasons, in my opinion, that are generally applicable across the vast majority of us that are seemingly doing all the right things, but just not moving the needle on the scale.

Reason #1  - Diet Quality
How do you know if your diet is dialled in? Are you tracking it? Or are you arriving at the assumed conclusion because you've had a few apples 🍎 in recent times? The point is, many us are not fully alive to the quality of our diet. The fix? Track it and score it. An effective way to improve your diet quality is to score the quality of your current diet and continue to score your diet quality as you make efforts to improve it. How? Matt Fitzgerald, in his book Racing Weight, developed a simplified diet-quality scoring system which I have since modelled in Excel for my personal use and I'm more than happy to share with you here. 

Reason #2 - Excessive Dieting
Diet hard and long and you will effectively be pulling the handbrake on your metabolism. The fix? Gradually bump up your food intake, ideally with fiber and fruit. Do everything you have been doing but fuse in more fruit and fiber such weetabix (Shoprite), muesli (Woolworths) and psyllium husk (Umoyo). When it comes to fruit I'm loyal to the streets so whatever fruit is in season and sold by the roadside, I buy and consume every chance I get. Mangoes 🥭 and masuku are not safe around me this time around, nor are avocadoes 🥑 (technically a fruit).

Reason #3 - Overestimating Caloric Burn from Exercise and then Celebrating Too Early
It's either you 🧠🥵 or the technology ⌚️ 🤳🏿 you're relying on that's misleading you and not as accurate as you think. Most people are overstating the number of calories they're burning from exercise, and that creates unrealistic expectations on 'body transformations'. And sometimes it extends to the diet - "I was on the stair-master for 45 minutes surely I deserve cookie 🍪 for my efforts." That kind of self-sabotage means work done is equal to zero.

That's my 2 cents on the matter, and I'm far from a little guy so the ozempic suggestion is pure comedy to me. 

I recently touched base with a fellow gym rat, and noted a significant downsizing that basically turned this lad into a lean, mean looking gorilla! I went straight to it: 🗣️ "What did you do?". His response: 🗣️ "One meal a day my guy. I only eat at 18 hours and I feel phenomenal!" 🤯. 🤔Challenge accepted. Summer's around the corner, I might as well start cutting now. This is my revised training and nutrition protocol:

Nutrition
Uncle OMAD (One Meal a Day) until further notice. Well, more like one eating session with various small meals comprising of the following:

• One small bowl of muesli, with natural yoghurt and dried cranberries or raisins.
• One avocado 🥑 and banana 🍌 smoothie  (1 avocado, 2 bananas, 1-2 tablespoons of honey 🍯, 1 tablespoon of chia seeds, 250 mls of milk 🥛).
• Rice/Potatoes/Nshima with tbone, chicken or fish with vegetables on the side.

To be consumed in the order presented above.

Supplements

• Multivitamin 💊. Dieting can create nutrition deficiencies, a good multivitamin can help plug the gaps. I stick to Wellman Multivitamin. Cairo Chemist is my plug. 
• Pro nutrition's Pump n Cut. For an enhanced strength training experience and small boost to my metabolism in the morning.

Training

• 1 hour of strength training in the morning, every morning.
• 1.6 - 3.2 kilometer run in the evening, every evening.
• 10, 000 steps daily. Without fail.
• 7 hours of sleep daily. Without fail.

Additional items:

• Chapstick. No food for prolonged periods + cold weather = crusty lips.
• Sugar free gum. It can help take your mind off food, keep your mouth busy and temporarily suppress your appetite.
• Sparkling water. Sparkling water can't be quickly consumed and offers a more exciting alternative to plain old water.
• Warm lemon water 🍋 💧. This can help give your body a bath on the inside and will likely stimulate bowel movement. Great addition for those whose stomachs can handle it.

This is my blueprint for the next couple of weeks. The idea is when I get to the summer, nobody should call my phone for a party... unless it's a pool party 😌.

⚠️ Proceed with caution. Uncle OMAD might not be a welcome relative at your family reunion. 

I’ve spent some time thinking about the quickest way to look, feel and think better and concluded that the best way to do that is putting sugar to the side. This is how:

Sauce and other condiments 🥫
The ketchup, mustard, chutney sauce, mayonnaise, salad dressing and other food enhancers add up and provide a huge dose of sugar that you'd never suspect them of because they aren't necessarily 'sweet'. If you're constantly topping up with items other than salt then be wary because If you're not losing weight despite dieting and exercising these top ups could be the reason.

Juice 🥤
Goes without saying, the less of it that you consume the better off you'll be. If juice is a staple for you then develop a taste for cranberry juice (without added sugar) and diet sodas. They're better alternatives than your standard off the shelf juice and soda options. 

Energy Drinks 
I'll admit I'm a fan of these and the rapid response they give to immediate energy needs, but unless you're active beyond an hour you'll be better served avoiding them entirely. Along with the caffeine, they provide a massive dump of sugar. I was horrified the other day when I belatedly decided to check the sugar content on an energy drink 🐝 I quite like...it had a whooping 50 grams of sugar per can 🤯 . I've now switched to sugar free energade. Doesn't jack me up the same but it helps me hydrate and push through my more gruelling sessions. Plenty of it available in pick n pay stores.

Liquor 🍻
There's a certain flavored beer I absolutely love, and yesterday I decided to check how much damage I'd done to myself. Fat secret revealed that every bottle consumed dumped 17 grams of sugar 😖. When one thinks about their levels of thirst, then the total amount of sugar consumed by the end of the evening is scary. 👉🏾 Lite beers are the better alternatives for both lower calories and sugar.

Dried fruit 
Dried fruit is concentrated fruit. The good (nutrients, fiber) and not-so-good (sugar) aspects are both more concentrated than their fresh counterparts. If your fruit intake is entirely the dried variant you might be subscribing for problems. Mix it up and remember that moderation is key.

Smoothies 🧋
Commercially made smoothie will make you believe that you're consuming something healthy, but if it's prepared with ice-cream then that is unlikely the case. Smoothies are great if you stick to fruit and natural or greek yoghurt combinations. 

Mint Sweets 🍬
Abundantly available at every boardroom table but consumer beware ⚠️. That desire to not shock your neighbour with monkey breath is doing damage internally. Invest in your own sugar free breath fresheners before you opt to indulge in meeting sweets.

Conclusion
The best way to be aware of and manage your sugar intake is to track it. Use an app on your phone (myfitnesspal, nutrionix, fat secret) to log everything you put in your mouth for a week to get a baseline. Once you do, make adjustments and aim for sugar intake of about 35 grams or less per day as per American Heart Association guidelines. Your brain 🧠, skin, and waist will thank you.

6 months off my 2024 summer 6 pack challenge and I’m already upping the ante 🌡️. I’m in my bag and pulling out all sorts of tricks. Here’s what I’m doing and why:

Hydration 💧
5 litres of plain water daily. Primarily to keep my joints lubricated and improve digestion.

Sleep 😴
7 hours of daily sleep, preferably on the floor with a sleep tracker (via Garmin 55) activated to monitor sleep quality. I have an alarm for both bed time and waking up time, and the more consistent I am with following this structure the easier managing my sleep tends to be. I wake up most mornings without any weird aches and strains and reasonably recovered. When I can  I sleep more, usually over the weekend.

Gym 🏋🏿‍♂️ 🚶🏾‍♂️ 🚴🏿
2 hours of daily activity split between 1 hour of heavy lifting and 1 hour of cardio (30 mins indoor cycling + 30 mins uphill treadmill walking). EVERY DAY. This keeps me built like a brick house but with a resting heart rate of 58 BPM. ⚠️ This is not for the faint-hearted.

Fasting 🍲 🕰️
16 hours of intermittent fasting. I don’t eat anything until 1 PM. Everyday. And then I stop eating at 9 PM. I drink nothing but water and green tea during my fast. My wife indicates that this approach may not be ideal for women, based on her and her friends' experiences, but for me it’s working wonders and would likely do the same for others (read males).

Food 🍝
When it’s time to eat I keep it simple by avoiding sugary drinks and fast food. For most people simply choosing water, and only water as their primary beverage will yield tremendous results. I eat everything else that I feel like during my eating window that moves directly from a non-commercial pot to a plate. The only thing that I’m very intentional about eating is a serving of muesli and yoghurt mainly to develop and maintain a strong relationship with the bathroom 💩.
​
Supplements 💊 
I use them and I like them. Currently stacking them for maximum benefit:

• Multivitamin. Vitamin and mineral deficiencies don’t always get in your face, they often just leave you feeling suboptimal. I take them because I’d rather attribute a crappy feeling to something else.
• Psyllium husk. It’s soluble fiber that I’m currently running with bucket loads of water to ensure that what I swallow finds its way on the other side, expeditiously.
• L-tyrosine. Inexpensive ‘limitless’ supplement for drive and motivation. A morning dose gets me ready to attack the day! Another benefit that might be unique to me is appetite suppression, at least for a few hours after ingestion.
• CLA. Known for its ability to reduce body fat and increase lean muscle mass. The benefit obtained is likely minor, but I still take it because every little advantages helps.
• TNT Mercury Magma Burn. Off the shelf fat burner (caffeinated). I sweat a great deal and generally feel ‘charged’ throughout my session and day when I take this. It helps me shed water weight while giving my metabolism a little boost.

🔌 The local plug as always is Supplement World Zambia while the international plugs are Xtreme Nutrition in South Africa, and Bulk Powders in the UK.

My final trump card will be elimination of alcohol at 3 months out.

Ozempic - Ever heard of it? A groundbreaking weight loss drug 💉 that's taken the world by storm. It made me wonder why... Do we not know what's required to manage our weight? That's not it 🤔 we know because it's simple, but it's not easy. I'm writing to aid the implementation process:

Shopping Malls 🛒
My suggestion? Don't go there unless you absolutely have to. Don't escort a friend or colleague to the shops, let them go by themselves. Don't take a 'health walk' there neither. This is my version of staying away from temptation because when you go to the mall you'll smell all sorts of things that will stimulate hunger 🍟, you'll hear all sorts of things that will bring back BBQ memories 🍖, you'll see all sorts of colorful sugar bombs that excite your reminiscing taste buds 🍫 🍬🍭. Don't test your capacity to endure temptation; avoid it entirely.

Eat From Your Pot 🥘
​You'll be amazed at what happens to your waistline once you commit to eating only that which is made in your kitchen. But if you've differed with the madam and she's left you to fend for yourself the next point below is for you.

Turn to the Streets 🥜 🍌 🍊 🍉
Feeling hungry? Take it to the streets. Buy the snacks on offer in the form of fruits, roasted maize, nuts, avocados etc until you find your way home to have a proper meal. I haven't found any man attributing their big belly to street food.

Water 💧 💩
Drink lots of it and do it early. Staying properly hydrated provides a myriad of benefits and key among is easing any potential constipation by keep things moving along. Think of water as a poop softener. The more you poop the better and lighter you'll feel, at least that's the case with me.

Get Active 🚴🏿‍♀️ 🏋🏿‍♂️ 🏊🏿‍♂️ 🤸🏿
My advice? Win the morning because you have less control over the rest of your day. If this is impractical, whatever alternative time of day is convenient you better get the job done with no excuses. For those that don't have the self-drive to get active I recommend that you consider hiring a trainer. You eliminate the thinking and simply focus on execution. Most trainers offer a trial workout and it's enough for you to decide if you enjoyed the session enough to show up again the next day. Whatever you decide, expose yourself to as many different things (boxing, aerobics, running, weights etc) to discover the kind of exercise you enjoy.  You'll likely be consistent with an activity that's fun for you.

Coffee ☕️
A strong cuppa Joe early in the day tends to help a great deal with appetite suppression. Try it. Another side effect, at least for me, is it stimulates bowel movement.

Mind Your Liquor 🥃 
You'll probably cut a ton of weight by simply turning a drink offer down, but for those that can't opting for lite beers and plain water mixers will make a huge difference in the long run. ❗️Hangover tip: a glass of water, a banana 🍌 and multivitamin💊 right before bed can help suppress hangover symptoms you might experience the next day.

I spent the better part of last week grappling with stomach trouble. A bad bout of gastritis pumped my brakes and forced me into sobriety. It’s been two weeks and refraining from alcohol in this short period has me feeling very different and I like it. I think I'm going to stay this way, at least in the short term. Let me share my sobriety experience with you.

Sweet sleep 💤
I sleep through the night and I’m not drooling by the time I wake up. I don’t wake up to pee and the struggle to get out of bed isn't as bad. For those that say "I'm not a morning person", sobering up might just convert you.

Ready, aim, fire 💩
I cut the booze and now I go to war in the bathroom twice daily. I'm a human grenade launcher and I feel fantastic. I'm lighter on my feet and unburdened. I haven't experienced a digestive process as efficient as this since I was a toddler.

Flu vibes and the throat itch 🤧
Ice cold beer and other chilled drinks before bed can trigger mini flus that aren’t serious but noticeable enough to irritate you and others. If you're unfortunate, mid-conversation mucus 😪 might roll down your upper lip to help smoothen the discussion.

Itchy fingers and loose lips 🤳🏿 🫵🏿🗣️
Ever said something after a couple drinks and regretted it? Or decided to tell someone how you really feel, good or bad, after a couple shots of liquid courage? Sobriety maintains impulse control and gives whatever base of wisdom you might have some solid support. Resist impulse and you'll save yourself a lot of headaches with a properly fitted head to mouth filter and text resistant fingers.

My appeal today is for others to try and incorporate an 'alcohol fast' for a week (as a start) and see how you feel. You can do this voluntarily or wait until you end up like me; experiencing pain akin to going into labor but without the joy of a baby. 

​This morning as I braved the cold weather to make my way to the gym I asked and answered the question “What does a summer body look like?” Answer: Beach Body. Most will agree that a summer body is often thought of as a leaner, more aesthetic physique. The whole beach body at a pool party kind of thing - Well defined 6 pack, chiseled chest, toned arms filya, and for the ladies small waist, flat tummy with other more pronounced features. What do they all have in common? Fat loss. The follow up questions of 'How do I get it?' and 'What should I be doing?' is something I pondered upon and my conclusions are what I wish to share with others.

Alcohol
Cut (or reduce) this vice and watch your weight disappear. I’m serious 😐 most people will see big results if they just turn away from the bottle. Think about it. Late night drive throughs or drive bys for michopo, hotdogs 🌭 and/or chips 🍟 ? ⛔️ Hangover junk food? ⛔️ Excess sugar from mixers and cocktails? ⛔️ Missed morning gym sessions? ⛔️ Sloth 🦥 tendencies and reduced activity the morning after? ⛔️. Disrupted sleep because you need to pee as often as you snore? ⛔️. When all these things are eliminated and improved upon you’re easily a better, slimmer you.

Food
You can eat much of what you want but delay when you do so. Intermittent fasting is the least annoying way to ‘diet’. Another is one meal a day (OMAD). It's simple: open your mouth for solids once every 24 hours. If you can pull it off, you’ll see tremendous results and quickly. You'd be wise to make your one meal count by making it a nutritious feast akin to what you'd receive or be presented with at your chilanga mulilo. OMAD exempts water, so please drink as much as you need whenever you need to not wa bwela wagwa ati ba roadrunner said one cup a day🤨. Anyway, a lot of people eating multiple meals a day don't engage in enough activity to justify the piles of food they place on their plates. Sounds like you?  Give OMAD a try, or at least try to earn your plate through sweat. Thinking doesn't count so pretending to be an intellectual at the office doesn't qualify.

Tea 
Keep warm this winter 🥶 with multiple cups of green tea 🍵. No sugar, no honey 🍯 - just a green teabag and hot water over and over again. You’ll get used it 😌 and two things will happen; one is you'll loosen your bowels and poop more and the other is you'll give your metabolism and mental alertness a boost.

Increase activity
This means increasing activity outside a gym or sports facility. It’s simple: take the stairs every chance you get and take walks as often as you can. Those of you with office jobs must make a conscious effort to get up and move every so often. Simple ways to do this are: fetch your own documents from the printer, go and buy your own tumbuwas if you insist on having them in the morning and step out to grab your own lunch rather than waiting to be served. Many of us disguise laziness as productivity when we don’t want to leave our reclining leather office chairs. I want to assure you that those few extra steps add up to big results over time so move more.

Gym ➡️ Beast ➡️ Puppy Eyes ➡️ Elevate
First, find a gym. Second, identify a beast/alpha at the gym. Third, feed the beast’s ego. Usually, the whole ‘I want to be like you when I grow up…’ works reasonably well. The point is, compliments make people more accommodating and helpful in general, and YOU need help stripping the fat off. Fourth and final tip, is request to train with the beast. You’ll elevate your level of training and accelerate your fat loss by hanging with the big boys and girls at the gym.

"Nick, gym ipasa njala!" A friend of mine lamented. He went on to blame the gym for his rapid weight gain and every other physical feature he didn't like 😃. I was greatly amused by this but I felt his overall approach to things, not just gym, was off. Here's what I suggested to him:

Sleep deep, sleep long 😴
Deep & long = at least 7 hours of uninterrupted sleep a night in a room with similar features to a cave. I have an alarm for when I should be in bed and I try to be consistent with it. Alarm goes off, so does my phone and the lights. For nights when maganizo 💭 ya paka I opt for a melatonin supplement to help me shut down. It often works very well for me. Poor sleep throws your hormones (especially the ones controlling hunger) off balance and before you know it, your desire for sugary and junk products become insatiable. 
⚠️ bathroom breaks can be disruptive to trying to go deep and long with your sleep so you might want to drastically reduce fluid intake an hour or so before bed.

Water is your friend 💧
Hydrate early, preferably upon rising with a combination of water and coffee ☕️. 500 mls of water and a cup or two of black coffee is my morning fix soon after waking up. It literally picks me up and gets me going.  For the coffee protesters among us, I'd like to suggest you consider spending a bit more money on the coffee you buy before you write it off completely. I've found caffeine to be a cheat code in this game called life, and it might just help you level up as well in the gym and at work.

Get moving 🏃🏿‍♂️
Front-loading your exercise program is a great way to manage hunger. If you're hydrated and you push yourself first thing in the morning all that activity and dopamine will sustain you for several hours. Leave every gym session feeling like a lion or lioness and you're well on your way to dominating your appetite and managing what you devour.

Diet? Intermittently fast instead
It's common for people determined to look better to radically change their eating ways while they hit the gym. They'll both read and be told many things of how this diet works better for fat loss and that one for muscle gain. We'll stick to the most common goal; fat loss. Deprivation of the things you like, as is the case with fad diets, often yields short term results with mid to long term consequences. Whatever weight you lose is coming back with interest. Intermittent fasting, for those unaccustomed to it, can be uncomfortable but not as miserable as most 'get skinny quick' diets. Sleep well, hydrate and exercise early and you'll be able to stave off hunger until late morning. Do this often enough and you'll look and feel better in the long run.

Nshaba 🥜 
Plug any gaps between meals with a handful of nuts. Don't like nuts? Other salty cousins such as popcorn 🍿 or pieces of fruit (specifically apples and pears) are great fillers and appetite suppressors to consider. 

I recently discovered and fell in love 😍 with what I thought was a ‘health drink’…it was relatively cheap, tasted great and more importantly identified as a ‘smoothie’. Everything was fine and dandy until one of the smoothie flavors offended my taste buds with an overwhelming taste of sweetness 🤨. The nutritionist in me swung into action and belatedly started reading the nutrition label. I was shocked! This item served up in excess of 50 grams of sugar per bottle😳 🤯 it was a sugar smoothie! How many of us have fallen for a sugar trap expertly disguised as a health fix? Ginger this, ginger that, health shot this, health shot that 🤦🏾‍♂️ How can you identify a sugar trap? The simple answer is read the label. The how part is what needs further discussion.

The general rule of thumb if you can’t be bothered to dig deeper papa is this: anything with 10 or more grams per serving of sugar is a sugar trap 🪤. If you have a keen interest in your sugar intake then you’re looking at about 10 grams or less of sugar per serving in anything that you put in your mouth. Biscuits, snacks, juice etc - basically everything.

Integrity Check for Alcohol drinkers 🍷 🍺 🥃
Read labels and opt for low sugar mixers that serve less than 10 grams per serving. These usually cost more but your waistline will thank you. If your preference is beer find love in ‘lite’ beers 🍻. Alcohol is empty calories and I’ll translate what this means using words my brother Saviour threw at me: “You can’t decide to have a beer for energy when you start to feel tired.” Easy enough to understand, yes? The only energy alcohol gives you is in the form of liquid courage.
💡A tip for the lazy drinkers among us: use the fat secret website to check the calories of your favorite poison and know that every 100 calories you gulp will demand 20 minutes of walking on average. For more context, this means 6 pack castle lite drinkers need to put one leg in front of the other for roughly 2 hours to burn that off before belly dancing becomes a full time gig.

Integrity Check for Regular lads
Low sugar, diet and zero drinks 🥤 are better bets for your love handles. Most lower sugar drinks tend to have the tag of ‘low kilojoule’ soft drink. Look out for this. It won’t taste as sweet as ordinary soda but it has an acceptable level of sweetness that you can adjust to.

Integrity Basics for Nutrition Labels
You get one or all three of carbohydrates, protein and fat in varying quantities in whatever you put in your mouth. Get your eyes on the label and appreciate what’s written there. My beef today is with sugar so that’s what I want you to look for specifically and apply the 10 gram rule. If that’s under control then more often than not you’re not doing too badly.

💡Health gangster tip 😎: I’ve adopted a ‘small bottle, few sips’ approach. I only buy low sugar drinks in minis and I never finish the full contents of a drink in one sitting. I’ll tease my taste buds and then shut down the party till the next meal session. This hack alone has prevented me from using my belt as a waist trainer. It might help you do the same.

Conclusion
If anything purporting a myriad of health benefits tastes great or is labeled in a manner that suggest ‘health’ in a bottle or packet you should be suspicious.  It’s all a bunch of marketing gimmicks. Lastly, remember to check expiry dates of products and if something tastes off, it probably is. Don’t turn yourself into a human grenade launcher 💩 🚀 or wonder why you gain weight when all you consume is ‘smoothies’.

It’s my birthday again 🥳 and this time around I am my own superhero 🦸🏿‍♂️! I put the mask on and transformed into the Black Panther at 31! I’m going to share what I did in my final 6 weeks before stripping down for photos and putting up back bacon for viewing purposes.
​
Cardio 🏃🏿‍♂️
5 kms daily. I’d either run this distance (8 mins per kilometer - turtle gang 🐢) or walk it uphill on a treadmill (5 km/h @ 10-15% incline). All that mattered was covering the distance on a daily basis and keeping my body in motion.

Abs
100 reps minimum of sit-ups daily. No days off. It's amazing how after a couple weeks of this practice you start see your stomach compartmentalise itself starting with the top shelf 😅. The belly must go was the motivation behind this.

Gym work 🏋🏿‍♂️
Changed my lifting formula to sets of 15 - 30 repetitions at a time. I’d pick a weight that would allow me to complete a higher number reps per set till it burns 🔥. The only exercise I moved heavy weight on was deadlift (400lbs +), the rest was lightweight with high intensity and short rest periods not exceeding 1 min. I trained everyday without exception, sometimes twice a day.

Nutrition 🍱
I adopted an 16:8 intermittent fasting protocol so my first meal was an early lunch at 11 am and last meal was at 7 pm.

• Lunch - pretty standard x3 Chicken 🍗 (breast or thigh)/fish fillet 🐟/eggs 🥚/t-bone 🥩 with frozen vegetables 🥗, beans 🫘 and white rice 🍚/ pasta 🍝 /noodles. Every now and then I’d have a matebeto style lunch when I felt like it. Fitness & nutrition te punishment.
• Afternoon Snack - 2 small low fat fruit yoghurt + 3 pieces of fruits usually an apple 🍎 , banana 🍌 and chopped up watermelon chunks 🍉 + a handful of groundnuts bought off the street.
• Dinner - Popcorn 🍿, fruit based muesli taken with fat free milk 🥛 with extra toppings such as banana 🍌 and blueberries 🫐 . Alternative dinner was frozen pizza 🍕 from Woolworths topped off with slices of tbone and frozen veggies 🥗.

⚠️ I completely abstained from bread 🍞 and pastry related products and the preferred method of cooking was grilled for the protein options.

Supplements 💊

• Pro nutrition ‘pump & cut’ pre-workout. Used primarily for a pump, energy and focus 🦍
• Pro nutrition ‘six pack’ fat burner. Used to spike my metabolism and heat my body up🥵 so I could sweat more, cut water weight and stimulate my metabolism for more calories burnt per session and throughout the day.
• NPL water cuts post-workout. Used to cut water weight.

Everything worked like a treat and Supplement World Zambia was the plug 🔌. Call Patrick for the best deals on products 📞 0962-212157.

Hydration 💧
5 - 6 liters of fluid a day, which was 50 - 60 mls x my body weight in kilograms. I peed often but generally felt good and ready to go at a moment’s notice 🫡. I tried to, and sometimes failed to avoid juice 🥤 but I did try to limit my overall intake. I’d opt for sugar free cokes and sprite where possible. I’d drink alcohol 🥃 but only on weekends where I’d take a multivitamin before bed to prevent a hangover 😵 the next day. You should try it!

Apps 📲
I used the free Life app to track my fasting and eating windows and the free nutritionix app to log my food intake, hydration and daily weight. I believe that what gets measured gets improved so I’d track everything and make adjustments where required.

Photo credit 📸 Ryan J Banda 📞 0974-101553

Supplementary blogs
African King
Supplements for gym goers
Restarting your fitness journey
Weight-loss toolbox
4 kilos down and counting
Intermittent fasting 101
The belly must go!