Monday 8 April 2024

End of Week 8 of '90 day transformation challenge'

Only did about 10K steps/day for the first two days of the week, but then picked up and by the end of the week the average daily step count was on target. My average daily protein and % calories from fat and carbs was also what I am aiming for. However, I didn't go to the gym to do weight training at all during the past week, which resulted in my weight continuing to drop but my % body fat not decreasing. Overall my weight loss have been about 72% fat and 28% lean mass, so I really need to restart my regular weight training to preserve muscle mass while in caloric deficit.

My progress so far:

         Body Recomposition       Averages (per day)

Week#    Wt (kg)    Body Fat %    cals    g prot    % carbs    % fat    steps/day

1        -3.4       -1.1%         1,348     85      35%        39%      11,118

2        -1.0       -0.4%         1,378     92      39%        31%      12.126

3        -2.3       -0.8%         1,528    121      27%        26%      12,358

4        -0.1       -0.5%         2,223    122      41%        30%       6,459

5        +1.1       +0.4%         2,457    117      51%        29%       1,107

6        -3.1       -1.2%         1,856    114      50%        22%      10,550

7        -0.9       +0.2%         1,782    153      40%        28%      14,293

8        -1.1       -0.0%         1,594    157      29%        26%      15,770

DS1 didn't want the elliptical machine, so we just shifted it into the garage for the time being, so I'll have room in the loungeroom for the Joroto Waterrower when it arrives. The M280 model I bought comes with bluetooth (BLE) connectivity and FTMS (Fitness Machine Service) device support, so I am hoping to be able to data log workout using python on my laptop. After trying to find some existing examples for people who had already developed code for this (to closest I could find was specific to certain models of stationary bike machines), I resorted to asking ChatGPT to "write a python script to connect to a FTMS device using bluetooth" and it came up with a script to connect using pygatt and print the received data. Apparently all I will need to do is specify the MAC address of my FTMS device (the waterrower). We'll see if it works. If it does, I should be able to run the python script within excel to import the data during an exercise session and chart relevant details (eg. heartrate, stroke rate, distance etc.). If I can't get the python working in excel I can always do the required charting in python using matplotlib or similar.

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Friday 5 April 2024

Bought a rowing machine

The gym I go to for weight training has stationary bikes, stair walkers and treadmills, but doesn't have any rowing machines. I quite like indoor rowing and would like to replace the elliptical machine I have sitting in my lounge room (that I never use). So I decided to buy a Joroto Water Rowing Machine after seeing it was relatively affordable ($600) and was available with a $100 discount and free shipping on Amazon. It has a nice oak finish, so will fit in quite nicely with the decor of the lounge room. And I'll be able to watch TV while rowing.

I was inspired by reading about Richard Morgan, who started rowing in his 70s and at age 93 was four times master world champion indoor male rower. I don't expect to set any records (although entering the Pan Pacific Masters Games being held at the Gold Coast in November this year would be fun), but it will be interesting to see how my 2,000m times compare with the relevant world records (male, <75kg class):

Age    <75kg    Open

60-64  6m24s   6m20s

65-69  6m46s   6m33s

70-74  6m55s   6m44s

75-79  7m24s   7m07s

80-84  7m40s   7m26s

85-90  8m13s   7m54s

DW has been asking me to sort out (throw out) a whole lot of old uni notes and miscellaneous electronic knick-knacks that are cluttering up my 'home office' as it encroaches into an area where she has an exercise mat and would like to rearrange the furniture there and make it into more of a 'sitting room' and exercise area. So I think I'll have to make sure I finish doing the clean-up this weekend and also ask DS1 if he wants a free elliptical machine (as long as he takes it away this weekend!) when he visits on Sunday. That way when the new rowing machine arrives in a week or two DW is less likely to complain about me having bought a new 'toy' to clutter up the house ;)

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Tuesday 2 April 2024

Net Worth - MAR 2024

Chart updated to end of March in sidebar.

Stocks/cash increased $11,724 (+4.81%) to $255,683.

Retirement savings (SMSF etc) increased by $55,047 (+3.19%) to $1,783,193 in line with the market trend and our asset allocation.

Est. valuation of our home (my half) increased by $1,036 (+0.09%) to $1,140,089. The 'Other real estate' (my 'lake house' and the investment apartment) increased by $6,069 (+0.29%) to $2,114,079.

The outstanding balance of the investment property mortgage remains at $999,993 during the 'interest only' period of the mortgage. Another ~4 years remain of the 'interest only' period. During that time I will accumulate as much cash as possible in the offset account to reduce the effective loan balance.

Other assets (my online depository bullion account at Perth Mint, and the bullion value of my gold and silver proof coin collection) increased by $3,528 (+9.28%) to $41,560.

Overall, NW increased by $77,404 (+1.81%) to $4,342,611 during March.

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Monday 1 April 2024

End of Week 7 of '90 day transformation challenge'

Maintained a good daily step count on most days, and tweaked my meals to include a bit more protein and reduced carbs slightly to keep the overall caloric deficit sufficient to continue losing weight.

My progress so far:

         Body Recomposition       Averages (per day)

Week#    Wt (kg)    Body Fat %    cals    g prot    % carbs    % fat    steps/day

1        -3.4       -1.1%         1,348     85      35%        39%      11,118

2        -1.0       -0.4%         1,378     92      39%        31%      12.126

3        -2.3       -0.8%         1,528    121      27%        26%      12,358

4        -0.1       -0.5%         2,223    122      41%        30%       6,459

5        +1.1       +0.4%         2,457    117      51%        29%       1,107

6        -3.1       -1.2%         1,856    114      50%        22%      10,550

7        -0.9       +0.2%         1,782    153      40%        28%      14,293

I did a reasonable amount of walking on all but two days last week (my average step count for the other five days was actually 16,001) but was a bit busy at work (due to the shortened week due to the Easter 'break' -- still had the same amount of work to get completed, but one less day to do it in) so ended up not going to the gym at all. I actually felt like going for some weight training, but ended up having to choose between  doing more walking to hit my step count daily target, or else go to the gym for weight training, due to the extra time in the evenings getting work tasks finished off. As my main focus is weight loss (I am doing to weight training to try and preserve as much lean mass as possible) I prioritized walking last week. I should be able to make it to the gym as planned next week, although I might suddenly have to spend some extra time on my PhD confirmation of candidature report and presentation (I did OK on my 'rehearsal' presentation last week, but have a few statistics areas to brush up on, and some additions to make to the report and powerpoint presentation. I don't know when the CoC presentation/meeting will be scheduled -- I could get an email invite from the HDR office at any time).

Although I lost weight last week my body fat% seemed to stay fairly constant. Although I didn't do weight training I think it is more likely just due to my scales not being particularly accurate for measuring body fat -- I've noticed that there can be a 1%-2% variation is you just get off and on again within a few minutes, so I only use the average weight and % fat taken over a 5-day period to estimate changes in lean mass.

I was hoping to be able to not lose any lean mass while reducing body fat, but the figures suggest that my weight loss is around 75% fat and slightly under 25% lean mass. However, changes in water retention can also affect the body fat readings, so I am not too concerned at this halfway point in the transformation challenge. I'll stick with my meal planning and walking, but want to ensure I do at least two full-body weight training sessions each week from now on. By the end of the 13-week challenge I hope to have lost around 20 kg of weight but only 4kg or less of lean mass.





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