Monday 9 December 2019

Diet 2019 Wk 49 - week ending 08.12

I stuck pretty much to my plan last week - I did three good gym sessions (my total wt volume is about 50% higher than when I last did three gym sessions in a week last month, so my strength has improved a bit) and managed to average over 10,000 steps of walking per day. I also did one day of fasting and three other days were 'keto' CR. The only area that still needs improvement is my weekends. On Saturday I managed to walk almost 10K steps (by walking around a local office complex while waiting for DS2 to do his Parkour training session), but on Sunday I only did a little bit of walking (under 2,000 steps) when I went to the local shopping center. I also ate a little bit too much on Saturday, and quite a bit more than planned on Sunday (more than my maintenance kcals!)

I'm going to modify my gym sessions from now on to do low wt/~15 rep sessions on Mondays, med wt/~8-10 rep sets on Wednesdays, and heavier wts/~5-8 rep sets on Fridays. That should (theoretically) help retain/increase musculature while I'm shedding bdy weight/fat. By doing the heavy training on Fridays I'll allow two days for 'recovery', rather than the single day off after the other gym sessions.

Our pool has been refilled but I can't get the pool filter started, so it will need a service call. Once it is working again I'll add in swimming some laps after work on my non-gym, fasting days, and also swim some laps on the weekends.

My long term weight plot shows that I'm now about half-way to my goal (approx. 80 kg and 10% BF). But I've previously lost similar amounts (in 2001 and 2016) only to then stop tracking my eating habits and putting the weight back on again within a year or two. So this time I'll need to make my diet and lifestyle change permanent, so I maintain a healthy weight (and possibly put on a bit more muscle) once I reach my target.

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