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Thursday, 20 July 2017

Diet & Exercise update - Week 28

Well, taking Friday off work last week to drive up to the lake house to collect DS2 at the end of the school holidays (he was staying with my parents for two weeks) meant that I had a long weekend of fattening home-cooked meals which blew my diet plan yet again. My avg daily kcals over the three days was over 4,000 kcals!. However, even before my weekend trip I'd been struggling to avoid snacking in the evenings, and my average kcals for the rest of last week was over 3,000 kclas/day. My maintenance kcals/day is around 2,800 (as long as I do my 12,000+ steps walking), and my 'standard' diet plan adds up to around 1,800-2,000 kcals/day.

This week has got off to a better start (averaging around 2,200 kcals/day so far). I've managed to (mostly) avoid snacking and stick to my diet plan. I've exceeded my 12,000 step target for walking each day, and I've even done a bit of exercise on the elliptical trainer while watching TV after dinner (it's already included in my step count total, but provides a bit more aerobic exercise than simply walking).

While DS2 was at the farm he enjoyed doing some archery with the cheap ($60) compound bow I'd bought him. As he wasn't too keen on letting me 'have a turn', I decided to also buy myself a similar (ie. cheap) compound bow so we can do some archery practice together in the back yard when the weather is suitable.



.             Fibre      Carbs    Fat     Protein    kCals     Avg Wt   Steps
              g/dy       %        %       g/dy       /dy       kg       /dy
Week 24       32.8       64.5     17.7    116.2      2,808    105.2      7,258
Week 25       20.6       61.3     24.5     63.7      1,894    103.0      8,406
Week 26       43.7       64.4     16.6    113.7      2,475    101.5     10,257
Week 27       43.2       61.8     22.1    118.7      3,150    102.1      7,715
Week 28       50.6       63.4     19.2    147.7      3,536    102.2      8,099

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