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Monday, 27 June 2016

Diet & Exercise update - Week 17

A fairly good week. Despite getting a sore throat on Thursday (which developed into a cold/cough over the weekend) I managed to exceed my 12,000 daily step goal every day but one, and overall my average daily step count was a record high (mostly due to spending all Sunday walking around town with the family as we visited three museums on their annual 'free entry' day - I clocked up just over 20,000 steps that day!). My average daily calorie intake was also OK, largely due to attempting a five-day 'fasting mimicking diet' stint on Wed-Sun. Aside from it being my own gluten-free and modified version of Dr Longo's proprietary FMD 'ProLon' diet (I only try to match the overall carbo/fat/protein/calorie values, not his weird Kale cracker and vegetable soup meal plan), and also not sticking to my diet plan on Friday and Saturday (I had some extra chocolate on those days, as I was finding it hard to stick to the FMD while suffering from a bad cold), the three days of FMD diet helped lower my average cals for the week. By being on the FMD for three days during the week, I suppose the overall effect was a bit like being on Dr Mosley's "5:2" diet.

This week I'll try to stick to my normal healthy eating plan (it's not really a traditional weight-loss "diet" as such, simply what I *should* normally be eating for a healthy CRON-style lifestyle - but due to being overweight and doing lots of walking, it does result in gradual weight loss and improved fitness). I'll also try to do my 5BX exercises every day - last week I managed to do it four times during the week, so it is slowly starting to become part of my daily routine. (Being at level A- on the first page of exercises it is rather easy to do - but it is already improving my core strength (the number of situps/pushups I can manage) and my aerobic fitness (although I am still not very fit)).

Next week I have to drop my car in to the smash repairer on Monday to fix a dinged front bumper bar and broken headlight, so a lot of my daily walking will happen naturally going to work by bus and/or train. I also have to go into hospital on Wednesday for an endoscopy to confirm my Coeliac diagnosis, so I'll have nothing to eat on Wednesday until the evening, and the 'preparation' for the endoscopy will also involve not eating much on Tuesday evening. While the surgery (and 'Picoprep' beforehand) won't be fun, at least it should provide a boost to my weight loss for the week ;)

Overall things are going pretty much according to 'plan' - I should be in good enough shape to enjoy a few days skiing with the family in late July, and then doing (walking) the 14km 'City2Surf' "fun run" with my boys on 14 August. In spring I'll take my kayak out for a few weekend trips, and we'll probably going for a few family hikes in the nearby national parks. I started cleaning our swimming pool last weekend, but it usually isn't warm enough for me to start swimming laps until October/November.

.             Fibre      Carbs    Fat     Protein    kCals     Avg Wt   Steps
              g/dy       %        %       g/dy       /dy       kg       /dy
Week 13       35.6       64.5     18.8    102.5      2,789     93.9     12,589
Week 14       40.8       61.8     22.3     90.6      2,514     92.4      9,721 
Week 15       43.1       60.6     21.0    113.1      2,571     91.9     14,633
Week 16       40.0       64.8     19.3     98.5      2,765     91.4     13,900
Week 17       42.5       60.3     26.5     78.0      2,418     90.3     15,421

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