Well done!

Great advice!

Great meal plan Ricky! Sorry for the silence. Nothing remarkable here but I've been making constant, week on week slow progress, and I've been thrilled with that. I was probably 18 or 19% BF when I started here at Fitter over 40 so I knew chewing off those few % points would take a little time and it's not a rocket race, like the tortoise and the hare ;-) Stretching every day as well which has increased my flexibility and range of muscular motion. I'd say this to everyone here if you're over 40, one of the most IMPORTANT things you can do is preserve your body's flexibility. It's one of the things that drops off unbelievably quickly once you get over 40 and it's one of the hardest things to get back. Stretch every day! And I thought of you yesterday Ricky as I made your ground turkey, sweet potato platter yesterday from your old Movie Star Chef video - delicious and filling! Lifted today, progress on every lift. Meals: Fasted for 6 hours after waking. Pre-workout was coffee with creatine, and 4 dates filled with cheese (Port Salut). Post-workout was a half Greek yoghurt, half kefir bowl with beef collagen powder, banana, figs, blackberries and honey. Snack was half a cantaloup drizzled with honey. And just about to finish off the day with with a large aged rib-eye steak and 3 eggs. Eating like a king ;-)

@Rick Agnessi coach Yup, I think I have my diet dialled in now and I eat pretty much the same thing for my 1st meal - greek yoghurt and kefir bowl with fruit and honey or eggs and sourdough and fruit, then big meal is chicken, fish or beef with rice, potatoes or sweet potatoes and veges. Snacks are fruit and I'll often have a dessert treat - few cookies, a pastry from the local bakery or a small amount of good quality ice cream like Mövenpick. Really easy to stick to and satisfying. My daughter had her confirmation (big thing in Scandinavia) this past Saturday so there was party food and cake. I ate lighter on Friday and afterwards on Sunday to accomodate it the extra calories, and it worked out well. All in all I'm happy with my progress!

No drama, my comment was more tongue-in-cheek after it had been so quiet on here ;-)

All good here Ricky. Fasted until 1pm, had a great workout. Still leaning up nicely. As I've mentioned before I've been using a lot of Lucas Hedenbeck's nutrition and his supplement protocols (he was kind enough to send me them) over the last few weeks which have really helped with my gut health, sleep and recovery. Lots of walking, dropped the artificial sweetener crap, and just eating clean, whole foods. Hope everyone else is doing well and enjoying the approaching summer - at least here in the Northern Hemisphere!

Weight loss has been pretty consistent Ricky. Definitely leaning up too. And every single lifting workout I'm adding a rep or weight so progressive overload is still occurring.