10lbs in as many days is brilliant. Well done. Are you following a particular eating plan?
Apart from the PSA shock I also had my MOT bloods done they came back that I’m now prediabetic plus had started putting weight on through eating shit after tea 6 pm every night
So diet not too bad already but made some improvements
And also got iron deficiency
So the diet is make sure I avoid a lot of dairy at breakfast only have brown bread ideally seeded scrambled eggs with spinach done in microwave plus a portion of fresh smoked salmon every other day, other days just brown toast or oats with yogurt this usually hits 40g of protein every morning
Afternoon 20g no sugar protein bar
Tea is steamed veg especially Kyle Spinach Celery Hearts Broccoli or sprouts green beans peas
Sweet potato baked or fries done on oven
Chicken or Fish incl mackerel salmon white fish prawns etc
Some nights I make a veg curry brown rice
Brown pastas made from lentils are good
After tea a protein bar
Hitting at least 100g protein every day
I do 2 HIIT training sessions every week and do at least one if not two 10 mile walks
Started making sure I drink at least 8 pint glasses of water
Also mixed nuts and fruit
2 weeks in now holding 181 lbs every morning from peaking at 195
Best thing is I am enjoying it and also helps that I like cooking and that helps noting everything is cooked from fresh
Also suffer from reflux and not had a single issue for two weeks in fact stopped taking the Lanzapol
Also no caffeine only drink Green Tea or Green tea and Ginger