Ah Charles Atlas 
Update: A fortnight of diet and I have lost 3.5 Kg. Trying to get used to yoghurt and berries for breakfast.
I have been averaging 2000 calories intake per day for the last week. I have a bit of sore throaty sniffles today,
so I wonât be exercising much. Generally speaking all is well with the plan. I did bake some rolls yesterday, at 216 calories a go I will be limiting myself to one - Most likely cheese and pickle for lunch.
Congratulations Andy ! That is pretty fast mind, although the first week or two can be a bit like that IME - something about the amount of water tied up inside us ISTR.
VB
Yes too fast - I am tracking calories in and out pretty closely - My calculated weight loss was 4.75Ib
Well done. Yep I expect that thereâs a bit of everything in that 3.5kg; fat, water and muscle.
Sorry to go on about it, especially while youâre getting results, but your daily calories are still too low. Youâve got a marathon ahead, not a sprint and right now youâre running too fast. Iâd recommend getting them above your BMR, and making sure youâre getting plenty of protein, especially in the morning, one of those Swedish style thick yoghurts has about 10-15g in a pot for only about 130 cals IIRC.
Not in any way criticising what youâre doing, I think itâs great that youâre making such an effort and getting success - Iâm right behind you and want you to get there.
If youâve got a cold then itâs best laying off exercise which gets your heart rate maxing or that requires hypertrophy to recover from. However it is a good time to do a bit of gentle mobilising and stretching to keep you moving and which has benefits for when you exercise. If you would like some ideas for something that takes 10-15 mins just shout.
Cheers - Just back from brisk walk (taking some foo leads sold on eBay to post office) 3-1/2 miles
That plus a little running up the stairs as I potter around today plus a light KB warm up will be it for exercise.
I am trying to take on board a calorie intake of more than my BMR of circa 2500 (good) cals honest.
This coming week I will be able to be more focussed on that.
Ooh, about 500 cals in one packet and most of those from the 80g of sugar 
Sugar rush and crash all in about 20 minutes!
And thatâs probably a third of your base calorie allowance for the day 
Best i knock them on the head then.
Not necessarily, you can eat them and burn them off by.,.
Might have to get the push bike out for the summer.
Also sugar at that level starts to switch off insulin sensitivity - this is not a good thing 
I could become addicted to Mini Eggs. I can easily polish off a 328g bag of which a third is sugar!. I resist and have had a bag for over a week unopened. A World Record. Now exercise 3 times a week on a rowing machine which I had not done for 10 years and try to be careful to eat mostly fresh food made from scratch. I did have a pork pie yesterday but again the first time in months rather than every weekend. None of this is to lose weight rather to control the inexorable increase that would otherwise have followed.
If only a third of mini eggs is sugar whatâs in the other two thirds?! Iâd have thought they were 60% plus in sugar and the rest in cocoa and milk?
70% sugar and almost all the the rest is fat!!! Good grief no wonder they taste good.
So basically if you scoff a single bag then youâre getting a hit of about 230g of sugar
Ticket to type 2 in every packet!
Yeah, for me ~2kg is glycogen/water whenever Iâm restricting calories and comes back on quickly. Partly why I was binging yesterday. Right enough- 70kg today (although I didnât weigh myself before eating).
Iâm mainly going on measurements and appearance this time. Although I do want to be as light as possible Iâm forcing myself not to fixate on it.
Managed 3 sets of 7 today 
Did 2 hour endurance session on turbo. Heart rate recovery rate improving
Nice one. Thatâs great progression keep it up.
Did a full set of KB swings today (300) plus some single arm rows and some bench presses.
Very hungry now.