Over40FightingFit is your all-ages destination for delicious and healthy recipes, plus fitness inspiration! We create quick, easy, and budget-friendly meals that cater to a variety of dietary needs. Join our community to learn healthy habits, feel great, and prove that feeling fit has no age limit! Get exclusive weekly updates by joining our mailing list: sendfox.com/over40fightingfit.
Пікірлер
This cheesecake looks amazing! Definitely trying this recipe! 🏋♂💪
Get ready to be amazed! I can't wait to hear your thoughts.
This thing looks promising... I've never seen gelatine leaves up until now. Any idea how many grams of gelatine "powder/crystals" to use? Is sugar mandatory? I hate taste of stevia and would not allow myself to put 170 grams of sugar to anything these days 😄 I assume it is just for taste and I could get away with less sugar by adding fruits, berries, maple syrup on top?
Thanks for such a good comment. Honestly, I'm the opposite. Powdered is available in the UK, but not where I shop. The pack of Dr Oetker gelatin I used says 4 leaves of gelatin will set 570ml (1pint) of liquid; from a quick Google, the brands I've checked about 12g should set the same amount of liquid, but check the label, and you might have to do a little trial and error and adjust the amounts. As for sweetness, without the stevia/sugar, this dish is essentially blended cottage cheese and Greek yoghurt, which isn't the worst. But adding fruit to the blender when blending cottage cheese and yoghurt would work perfectly. You could also check the flavour/sweetness before the gelatin step. You might get away with the same amount of gelatin for fresh berries, but frozen ones would add more liquid, so you would need more gelatine. Again, a little trial and error. Also, you could half the amount of stevia and use berries. You'd get less of the stevia flavour as it would be masked by the berries. Alternatively, you could make a berry compote to top the cheesecake with: 350g frozen berries (blueberries works really well) 1tbsp lemon juice 2tbsp water 1/4 tsp Xanthan Gum Add all but the xanthan gum to a saucepan, boil, set the heat to low and cook until the berries become really soft and start to split. Remove from the heat, add the gum, and mix well (watch for clumps). Let the compote cool, and put a spoon on top. Let me know if you have any other questions, I know I've just hit you with a wall of text there, but there are quite a few directions you can take with this.
@@Over40FightingFit Tried it. Used 50g of white sugar and ~10g of gelatine (it would be equivalent for 500ml of liquid). More sugar definitely would taste better, I'll try erythritol next time. Not sure what consistency it should end up in but I think I would prefer a bit more gelatine. And had to use 3 times more milk as cheese turned out too thick after the first blending, more like whipped cream rather than pourable liquid. All in all it's a keeper 👍...
Thanks for trying this out and coming back to me with your results! Strange that your cottage cheese went thick, but you did the right thing with the milk to overcome that. Out of curiosity, was it a low-fat cottage cheese? The constancy should be very similar to a baked cheesecake. It should be able to stand on its own if taken out of the ramakin or cake mould. Erythirol should work just fine, so long as you get as close as possible to the equivalence weight to the 170g of sugar. The cheesecakes definitely need some sweetness, though. I love cottage cheese and Greek yoghurt, but they both REALLY need flavouring of some kind, whether it's sweet or savoury! Have you considered something similar to these: amzn.to/4cFpnjn They're pretty low in calories, and a small amount goes a long way to sweetening things.
@@Over40FightingFit I bought vanilla extract drops, stevia drops and myprotein's sugar free "golden syrup". Both latter were awful in taste. I don't mind savory taste of thus cheesecake as long as it goes with a little splash of maple syrup on top to get that kick of sweetness. I haven't tried erythritol, but always wanted to, so going to the store now to get another go. If it has to stand on its own then definitely it needs more gelatine. Because now you can see that there is some gelatine because of glossiness around, but the middle is not firm enough, more like puree
150g of erythritol was too much for my taste. 15g of gelatine did the job perfectly.
That looks soooo nice 👍👍👍
It's so good you should try it! Thanks for the support.
yes yes, - i need to add fruit and herbs to it in order to drink even a little. thank goodness i eat a lot of raw veg and fruit, (and Tea) great info thanks - look forward to following your journey.💯💯👏🏼👏🏼
It's a genuine struggle, and I'm glad to see I'm not the only one who struggles. I appreciate your support.
interesting thanks 👏🏼💯
loved this because i am not a great water drinker thanks💯👏🏼
Thank you! I'm glad you found it helpful.
If your losing fat but gaining lean muscle your body will burn more calories due to muscle requiring more to sustain lean muscle.
I think you're on the money there. It's just one of those hard concepts sometimes to wrap your head around. Awesome comment. Thanks for that one.
Just you mate. Water is banging. Especially after exercise, or after being in hot weather.
I'm not sure it is just me. Look at products like Air Up. I personally think they're designed for people like me who try as much as we can to drink more water.
Bro has never tried cold water in 3am
Thanks for the tip, I'll have to give that a try 👍
Brian rott Chronically online.
Are you tired of dull knives that struggle to cut through a tomato? Sharpen your kitchen game (and your knives!) with the amazing sharpener I found. Check my Linktree in my bio for the link!
You’ve missed the best tip - Robinson’s squash!
You're absolutely right. But I did actually record a take where I mentioned squash. Then I tried to describe what it was for people outside of the UK, specifically the USA, and I got into a right mess trying to describe it! It ended up getting cut. I know firsthand it's not a thing in America. The closest thing is Cool-Aid, but it's really not the same.
love it man!!!
Thanks for the support! ❤️
Sounds like you have everything under control... and even taking editing skills to the next level, I see :) As for the workouts just keep your form as good as you can and you should be fine. There's always a chance to get injuries and even small ones gets annoying because it sometimes takes few months to fully recover, but if you keep your form tight there shouldn't be a big difference in injury rate going from 105kg deadlift to 110kg. Do small - 2.5kg - increments whenever possible or add a rep to other exercises when weight is not an option. You have just started your journey, it will be plenty of time to slack of a bit later when you really feel like you need it instead of just imagining it ;)
Thanks for noticing the editing. I'm trying out some new things. Hopefully, they paid off! It's gone by so fast, but I'm feeling more energetic, helping my motivation.
Have you tried the Granade bars? The Oreo one is divine and 20g of protein!
That’s a really good idea. I used to have them years ago when I lived away from home. But then I stopped eating them as they were too high in carbs for what I was focusing my nutrition on. As I’m not concerned about carbs, that might be a good way to go. Are they still around 200-250 calories? Also, by Oreo, do you mean the Cookies and Cream bar or have Grenade collaborated with Oreo?
Sounds like you did a great job, kudos to you!. It's nice that you stayed active, managed to follow what you eat and don't fuss about the weight training on vacation. I'm yet to find a decent gyn on vacation, most of the times what they call a "gym" is just a treadmill and a pair of random weight dumbbells so yours was pretty decent 😄 It's never going to be perfect and it doesn't have to, from what I'm hearing you really did your best 👍
Thanks. To be honest, it was weird working out with people around. I'm used to being the only one in my gym.
It looks like you are trying to commit to too many things all at once. There's no rush to change your whole life since Monday. Keep it one step at a time and it will be more likely you'll be able to stick with it for long. I suggest just don't stress about all that meditation, cardio, etc. If you have the time and motivation - great, do it, but if you don't, then just have your peace, you'll have plenty of time to catch on to those in a few months. While you are loosing weight I would rank your activities from most important to least important: 1. Weight lifting. You must commit to these, otherwise you'll be loosing muscle instead of fat and/or when you'll loose all the weight you want you won't be happy with the result because you'll end up skinny-fat. 2. Walks. If you don't have the time or motivation - skip some. Treat them as a bonus to the fat loss that boosts it a bit. Walking does not require a lot of effort so it's easier to commit if you have the time. And you'll be able to use them when you actually need them - when you get stale on the scale a few months down the line. 3. Cardio. Remove it from you routine. It does not serve you any good at this point. You'll be able to increase your cardiovascular health after the weight loss phase. It's strenuous, tends to be boring and hard to commit to. I'd say go for a walk instead, but you are already walking, so just remove it from your routine all together. 4. Meditation. Just keep it easy - the less you stress about not being able to keep with the routine, the less meditation is going to be needed 😉 If you have a spare minute and want to - go for it, if not, then leave it for later. Just don't overthink it and keep going!
Your tips are spot on! Will definitely focus on one thing at a time.
I see you have more motivation today, good! 🙂 Yesterday's video "scrambled" me a bit when you said that you didn't even want to drink the protein shake. It triggered me a bit because few months ago I myself eat raw broccoli in the evenings just to pass the time till I go to bed. I would have given my fingers for the apples, but those have calories too... but I digress... I checked your meal plan and I see that you like bacon rashers, so I did some quick calculations: It says 220g 14x rashers. I assume that we have 220/14=15,7g per rasher. You eat a pair, so it's 31.4g per serving. Nutritional label says its 330kcal per 100g and 59kcal per pair, but if we multiply 31.4g by 330kcal/100g we get 330*0.314=103.6kcal for a pair. So something is not adding up, it could be that the company is a bit sneaky and trying to lower the calories in the label with that (grilled) or half of the weight evaporates after grilling and everything is ok here. Just keep an eye on things like this. I myself tend to stay away from food that uses other than plain labels. And make sure you weight ALL of your food - everything that goes into your mouth (or a meal) should be put on a scale and logged for calories. It will be tedious and annoying but after a few weeks you will learn what to look for and what can be approximated. You have to learn to look for and measure even small amounts of oils and sauces (or other fats) as those build up to a lot of calories and typical person tends to overlook them, e.g., that he pours some oil on the pan which doubles the calories of those roasted vegetables 🙂 Keep at it, you'll get to your goal eventually.
Thanks, I am always going to have days where I lack motivation. As much as I like broccoli I think I would struggle so I’m not surprised you were triggered! Good spot with the bacon. I suspect it’s raw vs cooked weight. 220g is the raw weight of the bacon and when it’s cooked water and fat run off and we’re left with cooked weight being less than raw. From the numbers you’ve calculated, I’d say it loses about half its weight in water and fat I’ll look to weigh a rasher raw, and again when cooked. When they’re cooked they’re around 15g per rasher from memory. In all honesty, I have a peeve with food labelling, especially things like dried pasta where the nutritional information is for cooked pasta, yet the actual amount of dried pasta to achieve a cooked weight isn’t always accurate and it takes more time to work out how many calories an amount of pasta has.
@@Over40FightingFit I had similar case with ramen noodles 😄 All happy went to grocery store thinking that I've found "calorie-free" noodles, put a bunch of it into the basket checking all around and then picked one up that was "unacceptable" because it had so many calories which turned out was the only one measured for actual dried content in grams instead of ml of prepared portion which dilutes everything with ~400ml of water. Had to swallow that one, put everything back and pick a bucket of pickled cabbage (27kcal/100g) for the evening instead 😆 After that I trust no label that does not provide nutritional data for actual packaged content in grams.
That's a harsh lesson to learn. Pickled cabbage, like Sauerkraut? I used to eat Sauerkraut all the time... like a lot.
@@Over40FightingFit yes, sauerkraut. Or any sort of fermented or pickled vegetables - tasty, very low in calories, fills you up nicely and might even be healthy for the gut. And for protein my go to foods are canned tuna in its own juices or tomato juice (I cook it with eggs in a pan). And my everyday go to meal - 300g of lean cottage cheese with 60g of coconut flavored soy yoghurt and 30g of maple syrup ~ 60g of protein, big portion and less than 400kcal. Name of the game is to fill my stomach as much as I can for the least amount of calories here, so protein shakes are no more in my diet - too much kcal for small volume
@romascebis I'm obsessed with pickles/gherkins at the min. I love the idea of fish for fat loss; I can't eat fish. I haven't been able to since I was about 17 years old. I tried to see if I could eat tuna about two years ago, and I couldn't!
Hard days happen! Keep it up, you've got this!
Thanks 💪
Hips and lower back! I'm pretty much there with my journey at the moment (43/F ex lifter) I feel when your working the lower back and hips it you'll "feel" it and there's some muscle soreness but it should get better, but don't push through extreme pain get advice if you feel it's too much but rest and push through if it's just muscle soreness.
I think it's just my current size working against me and using muscles I've not used for a long time. I'm definitely not as bad as I was in week 1! Have you got far to go on your journey?
@@Over40FightingFit I'm literally a month into starting out again after a back injury and a few years of physio! I'm not even making any solid plans right now, just taking it every day one step at a time, getting better every day!
@kishamcdarkart923 that sounds like you've had a rough time! I had a pretty serious neck injury about 15 years ago, and I know anything neck and back related isn't fun at all. Fingers crossed, you're on the up 🤞
Would you consider intermittent fasting? It was life changing for me but understand it’s not for everyone.
I did intermittent fasting(16/8) a while ago for over 10 months. To be honest I’m seeing about the same results now as I did back then. I only really struggled with times when I’d have early or late training sessions. Where fuelling refuelling became an issue. And occasional meals out with family. How far have you come with IF? I know you’re around 67kg, but how much have you lost doing it?
@@Over40FightingFit I was 80kgs in November. Calorie counting and IF is the way I’ve taken the weight off. I was always active (run half marathons) but the difference in taking off 13kgs (actually 14kgs as of today 😀) is incredible. Took 19 mins off my half marathon PB last month with ease. I find IF easiest because I find the later I start eating in the day the less I can consume 🤣. Looking forward to following your journey!
Take your creatine separate and 30 mins before workout. There's some evidence that it absorbs better with water or fruit juice.
That's interesting. I'll look to stomach it with water, I think. How come before a workout, though? Does it just make it more effective or absorb better?
@@Over40FightingFit Not 100% sure why tbh. Just there's a ton of different ways to take it. I find this way works best for me. I don't load it up either. That was an older method from when creatine first came out. I just take 6G per day.. The thought behind loading was to saturate your muscles the people decided it wasn't that effective and was more of a marketing ploy to use more and buy more.
Stick at it. Noticeable differences will come about 6 weeks in. I'm 54 and went back to the gym 4 weeks ago. I can start to feel the difference now. I don't weigh myself because of fluctuations with water and muscle weight. I do only resistance training I've never liked cardio lol. Been training on and off since 15. I'm level 2 Gym qualified and HND sports therapy and been a chef for 37 years so I know what to do. Like you tracking more protein than my other macros. Creatine defo works. You will see some difference in weeks 2/3. Defo be able to push a bit more and slight strength increase. Defo recommend some joint support and omega 3s to help DOMS Good luck on you journey. Ill follow your progress bud.
Thanks for the reassurance and for sharing your story. It’s awesome to hear about your experience and the journey you’ve been on. Your advice on tracking protein and the benefits of creatine is really helpful, and I’ll look into adding some omega-3s to my routine. Cheers for the support.
Nice job! I'm around your weight, looking to go down to around 85 (long term goal). I've been there but gained it again. I'm running 3 times a week and doing a pilates session. I'm looking into adding some strength into it, but I stupidly sold my dumbbels.. might buy a kettlebell and see where that gets me as a bit of extra exercise. Good job; keep it up!
Thanks. I know that feeling. I've had 3 pretty substantial injuries over the last 2 years, which have stopped me from exercising consistently, which has helped me gain a lot of weight/fat back. I got to around 70kg before and hated it due to being skinny fat. 77kg was a nice weight for my height, though. Sucks about your dumbells, I would consider buying adjustable dumbbells over kettlebells myself, I have a set of the following, and I use them pretty much every workout and have done for the last 3 years: amzn.to/3wgOVny They are a bit pricy, although they are some of the cheapest around, you'll probably get more use out of them. Keep in touch with how you're getting on, tho. I'd like to hear how your progress is going 💪
If you measure every day you’ll get odd fluctuations, largely due to water retention for salt balance.
That's a very good point.
Just keep at it. You are getting back at training, so you should be getting some muscle growth as well especially since you focus on protein intake pretty well and doing progressive overload. Water weight is not just water that you drink/relieve but also water that gets stored in your cells and that can mess up with what you see on your scale a bit. Also have in mind that creatine tends to pull water into the muscle (which is a good thing) but that may affect what you see on the scales as well. Don't adjust your routine because of a blip, trust the process and continue for a week or two with the same routine. If after some time you won't see results that you expect only then reevaluate your calories. Otherwise you'll drain yourself psychologically trying to chase the numbers. Don't get discouraged, you're doing great, just keep going! 🙂
That's the advice I needed to hear. Thanks for the reassurance and support 💪
You’re smashing this week! Well done! Only concern is are you sure those calories aren’t too low? I’m a 67kg female who is eating around the same macros/calories as you and I’m losing about 5lbs a month - just worried you might be on too little!
Hey, it's been a hard week. Thanks for the support. You're right, I based my calories on doing very little, to no activity, as I've done very little activity over the last few months. I'll be looking to increase my calories once I've established sustainable routines for activity. I think I'll need the extra calories!
Watch the full video here: kzread.info/dash/bejne/ZXp3u6yLZsfQebA.html
Watch the full video here: kzread.info/dash/bejne/ZXp3u6yLZsfQebA.html
what i changed from yesterday and today is I didnt eat rice (which is a staple food here in PH). I don't feel hungry but I have this bad headache.
That sounds rough. The headache could be from cutting the amount of carbs you're eating, though. I know with Keto that when you first start, you can get headaches, something to do with dehydration or electrolytes leaving your body. Fingers crossed for you, it passes.
Hey Bro, i did a 20km ride today going to the office and back. feeling sore as I haven't cycle in a while. Body is sore as shit but I did a 15 minute calesthenics just to calm the muscles down. I'll see you tomorrow!
Awesome mate, are you planning to do that daily? It'll be hard the first few days, but you'll soon get used to doing it.
@@Over40FightingFit Yessir. Feeling more shit today. same routine. luckily I don't to do stairs. Office lift was repaired just in time.
im on the same path as you bro! Let's do this!
That's amazing! I'll be putting out progress videos daily for the foreseeable, but if you need any advice or even to sound off about anything, I'm here. Plus, I'd love to hear how you're getting on anyway, so keep in touch. You got this!
Keep the work
Thanks for the support 🙌💪
What's this site is called bro?
Hey, it's tdeecalculator.net it's easy to work, but if you get stuck, check my channel, I've done a walk-through on how to use it.