It’s a chocolate cake. A blast in the microwave actually makes it taste like those chocolate pudding pots that you heat up. Makes the cake a tad more moist and melts the choc on the top.
It’s that (again) or the turbo tonight… I know which way I am currently leaning! 
FTFy
Saw on twitter that this was published yesterday and thought it might be relevant and interest on this thread. If you have a look at Ethan Weiss twitter thread on it, it gives a bit of background and context.
Intermittet fasting and weight loss research
I assume you’ve already ate most of the slice you cut yourself?
It’s perspective playing with you there. I assure you, the slice was pretty hefty. One to go.
Yesterday I was 87.1, had a day of regular eating (porridge, sandwich, meant an veggies for dinner). 88.2 this morning!
Im on the way back up somehow.
91.8kg this morning at the gym. Maybe my home scales aren’t accurate? Maybe I’ve put 2kg on in 2 weeks, which is more likely given I’ve been in the gym and not doing much SBR.
Thats the slice left for the kids after Ive had mine.
I’m beginning to understand why it’s him doing double virtual kilometers climbing, and I choose the flat route on every run.
Four months on a Keto Program have taken 10kg off me.
Started at 102Kg (Shameful) Now 92kg.
In the first month I dropped 5kg - as you would expect, Glycogen from the liver and muscles depletes, water levels in the body change.
I then stopped dead for the next month, weight stayed constant with little fluctuation. I got disheartened and came off it - back to normal diet but controlling calories - Something I wasn’t doing on Keto.
A week later I had regained a Kilo - probably the liver stocking up on Glycogen.So I flipped back to Keto and the loss immediately started again. I went back into Ketosis very quickly - Two days or so.
So Now I am taking a short break every few weeks, this seems to be keeping the loss going, as I see a surge after each break that outweighs the small gain made during the break.
Downsides - Keto Flu, I suffer for a day or so once I switch back to Keto. Also its hard to eat out around here, although I found that up in fancy London there were places that accommodated you. Finally, sugar cravings, almost constant and triggered by almost anything.
Upsides, Energy, after an initial dip I now find I have a lot more energy and very few sleepy moments during the day. Endurance seems to be increased (anecdotal).
I have been quite scientific about it, testing for Ketosis twice a day - there are more pee-sticks in my bin than in the girls toilet of a south London Comprehensive school.
Shortly I am going to have a blood test, as despite the evidence I still worry that the increased fat consumption will be bad.
01/10/20 – 12 st 11.2 lbs / 81.3 kg – Marginally less than last month.
(With even smaller margins for body fat lost and muscle gained.)
But still 25.4 lbs / 11.5 kg less than when I started on 01/01/19. 
-ve = Some comfort eating going on this month, as six months WFH has taken its toll.
+ve = Made two slow cooker turkey & veg stews, a small step towards more healthy eating.
Cheers, Paul. 
77.7kg this morning, still dehydrated from yesterday it seems
I’m in all sorts of trouble with my weight. I just seem stuck in the mid 87-88kg range.
I’ve been trying the 16:8 fasting for a week and somehow managed to to put on 500gms! I know I haven’t done much exercise at all this week but even so!
I’m really fearful that I won’t see south of 80kg ever again. I know it’s all my fault, stress eating mostly but I genuinely think that being out of a racing mindset has allowed myself to become so slack. 
Blood tests returned last night after 4.5 months on a Keto regime. Interesting.
Cholesterol and lipids way lower than they were a year ago, this is a great result for me, these have always been elevated for as long as I have been getting tested, this was my principal worry about eating Keto, seems that for me at least the science is correct.
Unfortunately there were other issues. My Liver and Kidney functions are not great, probably down to too much protein consumption, so I need to change my focus a bit and include a lot more green vegetables.
The Kidney Markers are a real problem though, it means elevated levels of uric acid in the blood, which is the key cause of Gout, something that is rife in my family.
I have suffered from it once and can’t even contemplate becoming a long term sufferer of this.
So I may have to knock the Keto on the head. Shame because it is working, 89KG this morning.
Are you being guided by any particular reference? A book perhaps? I may try Keto for a laugh over winter.
Oh dear, I am going to have to use the C-word.
The idea initially came to me from one of the trainers at my local Crossfit box.
There was a group discussion about calorie restrictive diets not being effective,Yo-Yo weight loss etc. People then spoke about Keto, which sounded like bollocks, but I went away and did some research.
My principal reference is ‘The Obesity Code’ by Dr Jason Fung, A Canadian doctor who specialises in Diabetes treatment.
If you don’t fancy reading the book he has lectures on YouTube.
Note that there is a lot of keto content on YT that is presented by unqualified chancers, so I tend to stick to Fung.
Hey @FatPom stick with it! From what I can see your weight is not going up so you have it under control
I am in the same boat. This has been the one issue for me about WFH. Apart from the swim, bike or run session the rest of my day is totally sedentary (a couple of days ago, which is a rest day for both of us, we realised that we had not left the house at all for the whole day)
I think we are in the same age group so your metabolism is nothing like what is was in your 30s which is a real PITA. For me training is now not enough; I just have to watch what I eat quite carefully which I absolutely hate. Anyway keep going you will get there; that’s what I am telling myself
Cheers Sparky. Yeah I think the % ratio of exercise vs diet for weight loss becomes very critical after about 45yrs old. I’d say it’s at least 80/20.
The frustrating thing is that I move pretty well for a big bloke with back issues. I could just move faster if I wasn’t lugging about this timber and I’d love to remove the ‘for a’ caveat and just see how close to GFA I can get at different distances.
