One meal a day. My Actifit Report Card: February 24 2026

Today I really don't do anything exciting. Honestly I didn't even leave the hotel. Mostly because everything I need right now is inside the hotel. That and the weather wasn't exactly great for exploring.

Heavy rain, clouds and wind. Not exactly "let's go for a stroll weather".

Anyways my goal while here is Surabaya is to get into better shape and lose weight. For that my day was certainly on track.

I have a plan. Whether it works or not? Well, that's the other part of doing an actual trial and seeing the results. So far I am down by 5.3kg / 12.2 lbs so I would say it is working.

The plan is simple:

• One meal a day
• Work upper body one day
• Work lower body the next day
• Sunday is an "off" day
• Stretch and balance exercises morning, noon and night.
• Cardio every day (get at least those 5k steps) preferably while increasing heartrate.

Which brings me back to the one meal a day. If you look at the first image that was my one meal.

1 x whole egg omelette
3 x beef sausage
3 x chicken sausage
1 x salad
A few pieces of fruit (papaya, orange, banana)
4 egg whites scrambled
2 glasses of soy milk
2 small glasses of yogurt
And a few potato pieces

.... And a multivitamin, because this isn't exactly a well balanced diet.

Here is the main thing: I'm really trying to watch out for empty carbs. I skip the pastries, rice, pasta, pancakes, I should skip the potato, and absolutely skip the ice cream.

Why do I mention all those? Because those are what dominate the buffet breakfast. The other reason I'm doing one meal a day is because it's included "free" in the cost of the hotel :)

But why so much protein?

Two reasons: Protein keeps me feeling full longer and protein gives me the building blocks needed to increase muscle mass while I'm exercising daily (or at least not let the muscle atrophy).

Sure if I just calorie count to under 2000 calories I'll eventually lose weight. The problem is that if it is all carbs and fat (love those croissants) a few things happen. 1. I won't gain muscle but rather lose it. 2. When muscle is lost, it is what burns most calories, so if it decreases I can't eat as much daily. 3. I'll feel hungry all day long :(

Hungry all day long means you won't stick to the diet.

....and as someone who is really cheap. Side benefit: The proteins are the most expensive thing on the buffet. By eating mostly protein I'm getting the most value for my hotel spend ... Hahahaha.

Did I meet my goals today?

Yes. Today was upper body day. I went regular weight for the first two sets and did maximum weight for 3 reps at the end.

There are a couple machines in the gym but I primarily just used the free weights and benches.

So stretches and balance exercises done three times in the day, food kept to just one meal. Although I will make a small admission. Around lunch I make sure to drink a bottle of water...and maybe a diet cola or diet sprite. In the evening I drink a lightly sweetened tea.

And here is the thing that also helps...

In front of me I keep three snack items. A protein bar, an orange and a pear.

An orange I have to unpeel, pears aren't that appealing and once I eat the protein bar I can't replace it easily here in Surabaya.

If I'm hungry I know they are available but I also know that it means I have one less snack available later so I have to think about it :)

And how did I get my steps? Walking around the gym between sets and of course using the treadmill to get the heart pumping.

That was today and that's my Actifit report.

Until tomorrow

This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Treadmill