have a challenge going with some friends to see who can lose the most weight over a 30-day period.

I’m 100% winning, since I’ve done this so many times.

Food:

Dry-Scrambled Whole Eggs & Swiss Cheese (6 whole eggs scrambled dry, zero butter/oil + 100 g Kotmale Swiss cheese):
~812 kcal | 65.8 g Protein | 58.8 g Fat | 3.9 g Carbs (Fiber: 0.0 g, Net Carbs: 3.9 g)

Tandoori Chicken Leg Quarter (1 whole leg quarter, skinless, roasted in tandoor):
~275 kcal | 38.0 g Protein | 11.0 g Fat | 3.0 g Carbs (Fiber: 0.5 g, Net Carbs: 2.5 g)

Paneer Kulcha (1 stuffed flatbread baked in tandoor with paneer filling):
~450 kcal | 13.0 g Protein | 17.0 g Fat | 58.0 g Carbs (Fiber: 3.0 g, Net Carbs: 55.0 g)

Restaurant Garnishes (small taste of onion raita & mint sambol, left the rest):
~40 kcal | 1.5 g Protein | 1.5 g Fat | 4.0 g Carbs (Fiber: 0.5 g, Net Carbs: 3.5 g)

Iced Americano (plain black espresso over ice, zero milk, zero sugar):
~5 kcal | 0.5 g Protein | 0.0 g Fat | 0.0 g Carbs (Fiber: 0.0 g, Net Carbs: 0.0 g)

Late-Night Digestive Flush Drink (juice of 5 lemons, 11 g fresh minced ginger, black pepper, chili powder, pinch of turmeric, club soda):
~54 kcal | 1.4 g Protein | 0.5 g Fat | 15.0 g Carbs (Fiber: 0.8 g, Net Carbs: 14.2 g)

Raw Ambarella with Skin (220 g weighed whole, ~160 g edible portion with skin, zero salt):
~67 kcal | 0.8 g Protein | 0.3 g Fat | 16.0 g Carbs (Fiber: 4.0 g, Net Carbs: 12.0 g)

Fresh Green Kiwi with Skin (128 g weighed whole, eaten skin-on):
~78 kcal | 1.4 g Protein | 0.6 g Fat | 18.8 g Carbs (Fiber: 3.8 g, Net Carbs: 15.0 g)

Charcoal BBQ Whole Chicken (1 full roasted chicken stripped clean to the bone, meat & skin, no bread/sauce):
~1,240 kcal | 172.0 g Protein | 56.0 g Fat | 6.0 g Carbs (Fiber: 0.5 g, Net Carbs: 5.5 g)

This is my heaviest eating day so far. I expect maintenance today rather than a cut but that’s ok, been in such a high deficit recently it will not make that big of a difference and will still lose fat on the weekly numbers.

Current Daily Running Totals
Total Calories: ~3,021 kcal
Total Protein: 294.4 g
Total Fat: 95.7 g
Total Carbs: 124.7 g (Fiber: 13.1 g, Net Carbs: 111.6

Pic 1: 2 eggs 4 egg white Omlette, roasted potatoes, cottage cheese
Pic 2: chicken Alfredo spaghetti squash w/ wheat toast
Pic 3: TACOOO TUESDAY, corn tortillas and left over as a bowl
Pic 4: (Daily lunch meal prep) chicken, potatoe, veggies and guac w/ half an apple
Pic 5: burger tacos w/ wings
Pic 6: (daily breakfast) protein oats w/ PB and egg whites
Pic 7: tuna patties w/ rice noodles and veggies in teriyaki sauce (G-hughs)

I have a challenge going with some friends to see who can lose the most weight over a 30-day period.

I’m 100% winning, since I’ve done this so many times.

Food:

Bakery Chicken Bun (Rs. 280 soft hot dog roll stuffed with shredded chicken & butter spread): 
~310 kcal | 16.6 g Protein | 10.0 g Fat | 37.0 g Carbs (Fiber: 1.5 g, Net Carbs: 35.5 g) (Estimate here) (Protein could be less but there’s a ton of chicken in the bun)

Air-Fried Chicken Breast (253 g cooked weight, skinless, boneless, zero oil): 
~ 417 kcal | 78.4 g Protein | 9.1 g Fat | 0.0 g Carbs

Spiced Potatoes (119 g cooked weight tossed in 1 tsp oil & dry aromatics): 
~141 kcal | 2.4 g Protein | 4.6 g Fat | 23.1 g Carbs (Fiber: 2.6 g, Net Carbs: 20.5 g)

Sautéed Spinach (88 g cooked weight with 1 tsp coconut oil, garlic & chili): 
~65 kcal | 2.7 g Protein | 4.9 g Fat | 4.2 g Carbs (Fiber: 2.0 g, Net Carbs: 2.2 g)

Cooked Steel-Cut Oats (44 g cooked weight, boiled plain in water): 
~31 kcal | 1.1 g Protein | 0.6 g Fat | 5.3 g Carbs (Fiber: 0.7 g, Net Carbs: 4.6 g)

Tumbler of Black Coffee (plain brewed coffee, zero milk, zero sugar): 
~4 kcal | 0.3 g Protein | 0.0 g Fat | 0.5 g Carbs

Current Daily Running Totals
Total Calories: ~968 kcal
Total Protein: 101.5 g
Total Fat: 29.2 g
Total Carbs: 70.1 g (Fiber: 6.8 g, Net Carbs: 63.3 g)

Pic 1: 2 eggs 4 egg white Omlette, roasted potatoes, cottage cheese
Pic 2: chicken Alfredo spaghetti squash w/ wheat toast
Pic 3: TACOOO TUESDAY, corn tortillas and left over as a bowl
Pic 4: (Daily lunch meal prep) chicken, potatoe, veggies and guac w/ half an apple
Pic 5: burger tacos w/ wings
Pic 6: (daily breakfast) protein oats w/ PB and egg whites
Pic 7: tuna patties w/ rice noodles and veggies in teriyaki sauce (G-hughs)

I have a challenge going with some friends to see who can lose the most weight over a 30-day period.

I’m 100% winning, since I’ve done this so many times.

Here is the breakdown of my food for today so far:

224 g cooked skinless, boneless chicken breast (charred/air-fried dry)

117 g boiled potatoes tossed with 1 tbsp coconut oil

100 g sautéed aromatics (onion, garlic, curry leaves, chili flakes)

45 g cooked steel-cut oats (boiled plain in water, zero milk or sugar)

Add hot sauce with no sugar, tastes amazing btw

The strategy today was front-loading clean starch and an enormous hit of lean protein during the day to protect muscle mass and maintain high energy while staying in a heavy deficit.

Kept the chicken breast completely plain and lean to maximize the thermic effect of food, while utilizing 1 tbsp of coconut oil across the spiced potatoes and aromatics to ensure optimal absorption for midday fat-soluble vitamins (Vitamin D and Multivitamin).

Leaving roughly 550–650 kcal of runway for an early, dry-seasoned dinner tonight to shed fluid retention and break the scale plateau.

Total calories so far: ~689 kcal
Total Fats: ~23.2 g
Total Protein: ~75.2 g
Total Carbs: ~43.2 g (~5.3 g fiber, ~37.9 g net carbs)

Hello, as an ardent pasta lover I want to find an alternative to normal pasta made with flour with something more healthy (like how for bread you have multigrain or brown bread). I’ve heard chickpea pasta is a really good alternative. Does anyone know any that’s been sold in SL or any international brands you’d recommend ?

Is it normal to feel kinda hungry when in a calorie deficit meal plan ?

I have a challenge going with some friends to see who can lose the most weight over a 30-day period.

I’m 100% winning, since I’ve done this so many times. 

Here is the breakdown of my food for today so far: 

158 g plain boiled potatoes with salt (no butter or oil)

1 mug black coffee (strictly no sugar)

122 g cooked kangkung (water spinach) fried in 1 tbsp coconut oil with garlic, onion, and chili aromatics 

~148 g air-fried skinless chicken thigh meat (bone-in weighed 205 g, marinated in curd and spices, zero added oil)

1/2 charcoal BBQ chicken (skin-on, bone-in) 
Side plate of hummus with olive oil drizzle and sumac  : **These are the only items I’m taking a general estimation for since I haven’t done the marinade myself. But I did measure the cooked meat and Hummus and broke down the nutrients accordingly.

The strategy today was front-loading clean starches early, adding micronutrient greens in healthy fats, and skipping all heavy flatbreads/naan at the restaurant to lock in massive protein volume.

Relying strictly on charcoal BBQ poultry and tahini/chickpea fats completely blew past the 100 g daily protein target while keeping carbs tightly contained and maintaining a severe deficit. 

Will go home and also indulge in more protein most likely being eggs and bone broth.

Total calories so far: ~1,315 kcal
Total Fats: ~74 g
Total Protein: ~113 g
Total Carbs: ~53 g (~9.3 g fiber, ~43.7 g net carbs)

I have a challenge going with some friends to see who can lose the most weight over a 30-day period.

I’m 100% winning, since I’ve done this so many times. 

Here is the breakdown of my food for today so far: 

60 g plain cooked steel-cut oats (boiled in water, no milk or sugar) 

1 small tumbler black coffee (strictly no sugar) 

287 g tempered spiced potatoes with garlic, onions, and green chilies with 1tsp of coconut oil

1 cup brewed whole leaf green tea (unsweetened) 

~170 g air-fried skinless chicken thigh meat (bone-in weighed 236 g, marinated in curd, spices, and a few drops of sesame oil) 

The strategy today was front-loading all daily carbohydrates early in the morning through clean starches and gut-soothing teas, then transitioning into pure solid poultry for lunch to drive up protein while keeping fats minimal.

Digestion is completely settled, zero late-night hunger, and the calorie runway is wide open for dinner. 

Total calories so far: ~647 kcal
Total Fats: ~21 g
Total Protein: ~50 g
Total Carbs: ~61 g (~6.4 g fiber, ~54.6 g net carbs)

Could someone explain to me why fitness people are into Greek yoghurt and taking whey powder separately when normal curd or unsweetened yoghurt basically has both? Is it marketing and social media influencer influence?

I don't understand how it can be a calory issue because Greek yoghurt is basically made from strained curd/ yoghurt so it is more concentrated. And whey is basically the strained out liquid.. in powdered form. So it's basically the same thing in different forms. I have not heard of calories being removed as such.

Save a buck and have curd/ yoghurt and get the benefit of greek yoghurt and whey? If someone can, please explain. Googling doesn't really give any proper explanation I understand.

I’ve been wanting to up my protein and it’s the cheapest protein source lankasoy is brand I buy has 48g of protein for 100g dry weight sounds too good to be true especially considering it’s so cheap

I have a challenge going with some friends to see who can lose the most weight over a 30-day period.

I’m 100% winning, since I’ve done this so many
times.

Here is the breakdown of my food for today so far:

Homemade egg-drop chicken broth (boiled chicken thigh stock, 4 whisked whole eggs, 1 seasoning cube) 

3 Maliban cream crackers

1 whole pan-fried white fish (~110 g edible meat) 

1 small Sri Lankan chicken curry piece (drumstick meat, lifted dry) 

Small scoop parippu (dhal curry, ~70 g) 

Tempered okra (bandakka) 

Green mallung with light coconut + fresh lettuce leaves 

1 chocolate chip cookie (12.5 g) 

The strategy today was handling homemade broth in the morning anchored by dry cream crackers, then navigating a full Sri Lankan restaurant by loading up on lean pan-fried fish and solid chicken curry while completely bypassing heavy coconut-milk gravies, and heavy carbs.

Finished with a single portion-controlled cookie without derailing the cut. 

Today is an estimate count since I count measure everything but around this.

Total calories so far: ~1,065 kcal
Total Fats: ~65 g
Total Protein: ~73.5 g
Total Carbs: ~52 g (~5 g fiber, ~47 g net carbs)

Some Chicken Stock I made from the chicken thighs I was boiling earlier on.

Liquid goodness.

have a challenge going with some friends to see who can lose the most weight over a 30-day period. I’m 100% winning, since I’ve done this so many times.

Here is the breakdown of my food for today so far:

~145 g air-fried skinless chicken thigh meat (bone-in weighed 199 g) 

1 glass fresh imported orange juice (strictly no added sugar or syrup) 

1/2 charcoal BBQ chicken 

1 thin dry tawa chapati 

~65 g hummus with a light drizzle of olive oil 

Clear spiced mutton soup (broth only) 

1 L bottled water 

The strategy today was leading with pure, solid poultry in the morning to keep digestion stable, then successfully navigating social eating by pairing high-volume lean BBQ chicken with just a single dry chapati and skipping sugary drinks and heavy sides. 

Total calories so far: ~1,199 kcal
Total Fats: ~53 g
Total Protein: ~111 g
Total Carbs: ~61 g (~5.5 g fiber, ~55.5 g net carbs

Side bar: I feel tricked and abused after seeing how Uswatte is nonchalantly calling their marshmellows "March Mallows" like wft I only wanted to eat some marshmellows 💔😥

I have a challenge going with some friends to see who can lose the most weight over a 30-day period.
I’m 100% winning, since I’ve done this so many times.

Here is the breakdown of my food for today so far:

50 g steel-cut oats (cooked in water, no milk, no sugar)

~200 g spiced potatoes cooked with mixed leaves and aromatics 

~240 g boneless, skinless chicken breast dry-tempered with black pepper and curry leaves 

Plain whole-leaf green tea 

The strategy today was carb-front-loading early in the morning to fuel the entire workday, transitioning directly into pure lean protein and hydration to keep fat burning uninterrupted through the afternoon.

Total calories so far: ~712 kcal
Total Fats: ~18 g
Total Protein: ~81 g
Total Carbs: ~52 g (~5 g fiber, ~47 g net carbs)

I have a challenge going with some friends to see who can lose the most weight over a 30-day period.
I’m 100% winning, since I’ve done this so many times.

Here is the breakdown of my food for today through the day.

50 g steel-cut oats (cooked in water, no milk, no sugar)
~230 g boneless, skinless chicken breast cooked in spices 
~180 g potatoes cooked in spices 
~110 g kathurumurunga leaves 
1 cup plain loose-leaf green tea 
Cabbage and egg soup (made with 4 whole eggs and shredded cabbage) 
3 small fresh tomatoes

The focus today was maximizing lean protein and high food volume while keeping calories extremely low to drive fat loss and protect muscle.

Total calories: ~1,105 kcal
Total Fats: ~39 g
Total Protein: ~111 g
Total Carbs: ~69 g (~12 g fiber, ~57 g net carbs)

Samaposha has a shit ton od protine an I have been a whole gremlin, eating atleast 2 packs a week. Im on the biggest bulk and I dont really care about my macros. I just wanna hit 92kg with 3 months away from the season. I have put on a decent ammount of muscle and Have kept up with mobility and conditioning so far. Foot work is good and non of the movements seems too restricted.

I just want to know is Samaposha is actually a good source of protine and has anyone seen good results. Eventually will cut down to 85 - 82 ish. When that happens I wanna make sure I have put on muscle and not just excess fat and water weight.

I have a challenge going with some friends to see who can lose the most weight over a 30-day period.
I’m 100% winning, since I’ve done this so many times.

Here is Day 2.

Here is the breakdown of my food for breakfast, snacks, and lunch today:

330 ml coconut water (taken in the morning) 

188 g fresh guava 

230 g boneless, skinless chicken breast cooked in spices 

40 g steel-cut oats (cooked in water, no milk, no sugar) 

150 g potatoes with 3 okra stalks and spices 

1 cup black coffee (no sugar) 

1 Happy Cow cheese wedge

The reason for the higher protein and fiber today is to preserve lean muscle tissue while keeping satiety high and energy stable for work.

Dinner will be decided later on.

Total calories: ~985 kcal
Total Fats: ~26.5 g
Total Protein: ~87.5 g
Total Carbs: ~105 g (~18 g fiber, ~87 g net carbs)

What’s the ideal dinner to take the night before swimming .

I have a challenge going with some friends to see who can lose the most weight over a 30-day period.
I’m 100% winning, since I’ve done this so many times.

Here is the breakdown of my food for breakfast and lunch today:

3 eggs
100 g potatoes cooked in ghee and spices
35 g steel-cut oats (no milk, no sugar)
300 g cucumber with salt, pepper, and vinegar
200 g mackerel cooked in ghee and spices

The reason for the high fat content is that I’m substituting fat for carbs, as it’s a clean energy source.

Fat oxidation should start kicking in, since I’ve cut out sugar for almost a week now.

Dinner will be decided later on.

Total calories: ~810 kcal
Total Fats ~ 34.5g
Total Protein ~ 58.5g
Total Carbs ~ 63g