■ 🕑 1. Giko weight loss club
│  Starting weight: 88kg
│  Target weight  : 82kg
│  Calories per day: 1850 ( lose 1kg per week) 
│  
│  I'm using this site as a reference:
│  https://www.calculator.net/calorie-calculator.html
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│  Nearly to 1600 calories at the end of day with 200 left as overhead.
│  This is for weight loss.
│  You don't need any kind of special app to track calories. Just use a
│  combination of google and spreadsheets. The easiest way to maintain
│  caloric deficits is to eat low-calorie meals and snacks -- keep the 
│  belly full without growing it larger. 
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├─■ 🕑 2. 
│   One of my favorite foods is vegetable soup. 
│   Almost 0 calorie but high nutrient and fiber.
│   It can keep a man full until the next day. 
│   Adding rice is an easy way to thicken vegetable soup, 
│   Use a slow cooker and be patient. 
│    
└─■ 🕑 3. 
    Had 1000 kcal for two days in a row without any negative effects. 
    Gym and swim days went really well Monday and Tuesday. 
    I bet by August I will have abs that make you all jealous.