I tried to go to the fitness centre regularly to lose weight. But as I already suspected right from the start there was always something going on that prevented me to go to the fitness centre.

One day I did not feel so good and the next day I worked over time and so on. I tried to follow a diet that allows you to eat as much as you want. The only thing you have to be careful about is when you eat it.

You are allowed to eat carbohydrates in the morning. So that was my loved chocolate cream on toast. I was really glad I did not have to abandon that habit.

At lunchtime, you can still eat carbohydrates but you should eat more proteins. That was great for me because I could still eat at our canteen without having to take care of what I took.

The absolutely important part came with dinner and everything you may eat after dinner. There, absolutely no carbohydrates are allowed. That means no sugar, no potatoes, no bread, no rice, no noodles …

The carbohydrates are the short term energy of the body. As long as that is in the blood (and that is in the blood for up to 12 hours after you ate them), the body uses those and not the fat you want to lose.

Therefore, as long as you do not eat carbohydrates before bed, the body starts to lose fat during the night when you sleep and you start to lose weight.

Of course, you cannot gorge yourself during the day or it will not work because the body builds up more fat than it uses up.

However, if you just want to lose some kg and easy lose weight it works. At least it did for me.

I do this with an empty stomach, in order for my workout to attack the fat. After my workout I eat yogurt, which is known to increase metabolism.

I drink only water, diet green tea (for the herbs), and things with 0 calories.

Fruit juice isn’t nearly as nutritious as regular fruit and pop is just empty calories.

Approximately three hours after eating yogurt, I have lunch. This is my biggest meal of the day, yet it’s still pretty lean.

A piece of white meat (chicken or turkey) and a pasta or vegetable.

I wait about 2 hours and start my mid day workout. This could be exchanged with after super for those who work during the day.

Before I start my workout, I have some whey protein. I do:

140 sit ups (7 sets of 20)

140 leg ups (7 sets of 20)

100 pushups (5 sets of 20)

I switch this with lifting light weights and high reps every other day. I increase my reps about once every month by 5. I follow either of the two with doing at least twenty minutes of cardio.

Wednesday is my day off. After the workout I have another protein shake with whey protein.

I have the protein even on my day off to ensure muscle repair. I follow this by a snack with carbs (i.e. granola bar, oatmeal, ect…).

Three hours later I eat dinner and three hours after that I have a small snack (chips and salsa usually).

Right before bed, I have another protein shake (excluded on my day off).