Yeah but your’re properly working out at least!! haha. If you’re not putting on fat or weight, then maybe a bit more fuel would help. Test it out for a week or so.
I’m no expert on the diet/fuel side of things. Far from it.
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People make millions from dietary advice in 2023.
Some of it is verging on brilliant some of it obviously non carb snake oil.
A lot of it is common sense but there are some hacks that a pro can help you with.
A million quotes but my two favourites are
“ you can only put out what you put in”
And
“You really shouldn’t be hungry ALL the time”
Most of us seem to be looking for “ ideal weight” as a very very good Facebook nutrition guru told me
“ ideal weight will be different at different times of the year and for different events”
My ideal running weight is low, tri weight is higher, swimming weight much higher!
It’s a balance and it’s fluid, eat some crisps!!
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Height = 5’ 7” / 1.7m
01/02/23 - 12st 7.6lbs / 79.7 Kg – BF 25.8%
January Month = Loss of 7.0 lbs / 3.2kg 
Which is almost a complete reversal of all the excess weight I put on in December. 
Although I didn’t sign up for ’Iron January’, it did make for some interesting reading.
My stats would look something like this:
Training days = 29/31, with 3 x double days = 32 sessions, ranging from just 19 mins to 1h 20m.
Meals out = 5, Takeaways = 2, no record for crisps and chocolates, but significantly down.
Beer = 9 days, ranging from 1 to 5.5 pints.
So, consuming less and exercising more seems to work for me. Who knew? 
Cheers, Paul. 
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My PT friend has suggested I calorie count for a couple of days, shes almost certain I’m probably under fueling for the amount I do. So doing that today and will see where I’m at.
@Mungo2 You are absolutely right there is lots of total horse shit out there on nutrition and diet!
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Cal burn yesterday coming in at 4100 from the watch. I wore the chest HR strap for the run, cycle and gym session I did so I hoping its fairly accurate. Recorded what I ate pretty accurately coming in at 3800. Maybe I do need to be eating more How much above my cal burn should I be consuming?
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Depends on how much weight you want to gain. Marginal deficit yesterday, you probably don’t do that every day.
71.2kg this morning
Steady
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71.7kg this morning
Also Steady - well actually no idea, for various reasons I hadn’t weighed myself in quite awhile - rather than daily, so it could’ve fluctuated all over the shop, but I don’t think so.
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88.9 this morning.
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Tried the 16 hour night fast for two nights, I know some on here Jorgan ? I think say they do this “ naturally”
Just weights one day and nothing the next so calories use will have been down, woke up at 72 kgs!
One of those things that I don’t “ feel” works but obviously does.
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76.9 kg this morning from 78.4 on January 6th.
Not looking like 72 is achievable by May ( week in Belgium next week could scupper that).
I’ll try and run it close though
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Exactly the same as last week. Came down with a cold towards the end of the week so did nothing over the weekend and indulged in a bit of comfort eating too.
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88.4 this morning, slowly moving in right direction
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70.7kg - body fat down .2 to 11.2%
Haven’t been this light for about 10 years - feeling strong as well which is good
Occasional nights of drinking (tonight will be one - but only the 4th or 5th this year). No booze at home since Christmas. Much less refined sugar (have occasionally fallen off the wagon). Healthier food choices (mostly - pizza is still the food of the gods)
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Huge valentines meal last night, I’ll be avoiding the scales for my usual Monday morning weigh in this week, we drank TWO bottles of fizz too!
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We did the same, the deal was good on 3 courses so be rude not to.
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We got two lots!
but we both missed the end of Vera!
Pissed!
Nice food though.
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103.9kg & 29.9% (Down 0.8kg & 0.4%)
Had a cold last weekend & tweaked my back mid-week so wasn’t expecting much, even though I tried to keep doing something, so happy to get a decent drop and almost back on schedule.
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