Monday 30 December 2019

Diet 2019 Wk 52 - week ending 29.12.2019

Well, Christmas went about as badly as I'd feared - I overate and under-exercised, so I ended up putting on a couple of kg in a short period of time. I really should stick to my normal eating patterns during the holiday season and not use it as a excuse to indulge in junk food!

I did a decent gym session on Friday (although the gym closed early), and I also did quite a bit of walking (I went to the shops after the gym session to buy a new swimming costume). But I then did hardly any walking on the weekend, so my average daily step count for the week wasn't high enough. I did jump in the pool and do a few (14) laps on Saturday. But as our pool is only about 8m long, that was only about 110m. I'll try to get in a few laps every evening when I get home. I used to swim about 80-100 laps a day several years ago (during the summers), so I'll try to increase the number of laps each day until I'm back to doing that amount again - at least on my non-gym days and on the weekends.

My sons received a Wii Fit Balance Board as one of their Christmas presents, so they've started doing some of the Wii Fit exercises for fun and I'll also join in for a bit of family fun. On Sunday I did a 16 min session of Wii jogging (on the spot) and did some of the planking and stepping exercises. Every little bit of extra activity helps, especially when you've been eating a bit too much junk food on Christmas Day!

I'll stick to my standard meal plan today, and drop in to the gym this afternoon on my way home to do my 'light' weight training session. Unfortunately the gym will be closed again on Wed (New Years Day) so I'll only get to the gym twice this week (unless I go in for an extra session on the weekend). Last week I upgraded my 'basic' gym membership package (about $11/wk paid fortnightly, plus an annual $40 'admin' charge) to a pre-paid annual package ($599) that includes some 'classes' (which I probably won't use), access to other gyms in the chain (which I probably won't use), and also entitles me to bring one 'guest' into the gym whenever I attend. That is the main benefit I'll use, as it means my eldest son will be able to meet me at the gym on his way home from university and do a proper weight training session (he'd out-grown the capacity of our home weight set). As I intend to keep going to the gym three times a week on a  regular basis from now on, the annual fee will work out to be about the same weekly cost as my old month-by-month membership, so he'll be getting to use a proper gym for essentially no extra cost.

My updated weight chart clearly shows the spike in calorie intake that occurred over the holiday period, and the impact that has had on my weight loss progress. As long as I now get back on track it should only be a temporary set-back.

I got an offer to purchase a 'premium' (ie. paid) subscription to mPort - which runs a chain of 'body pod' scanning devices in some local shopping centers. I had gotten a free scan last October, so I decided to now pay the $25 to be able to do regular scans for the next 12 months to easily keep track of my body measurements. The estimated body fat (based on size measurements alone) doesn't seem very accurate (it gave readings of 34% last October and 33% now), as my home scales give a reading of about 20% (+/- about 2%) now, compared to about 25%-30% when I started dieting last June. The recent DEXA reading was also about 20% body fat, so I think the mPort estimates are not very accurate for my body time, Over time I expect my chest and thigh measurements will stabilize and I'll loose more belly fat, which should improve my waist:hip ratio as I get down towards my target weight. I'll do an mPort scan every month of so to see how things are going.

Latest mPort readings: (apparently accuracy is about +/- 1cm, which isn't great)
Weight: 96.6 kg
Biceps: 38 cm (L) 41 cm (R)
Chest: 111 cm
Waist: 105 cm
Stomach: 114 cm
Hips: 112 cm
Thighs: 49 (L) 47 (R)
Knees: 42 cm (L) 42 cm (R)
Calf: 43 cm (L) 43 cm (R)

Comparison of my results to the average BMI distribution for Australia shows that I need to loose a considerable amount of weight before I'll even be 'average'. However, given that the DEXA scan showed my true body fat reading is currently around 20% and not 34%, I think the mPort body fat chart isn't accurate (due to higher than average muscle mass), and that my body fat will actually be quite low by the time I get my BMI close to an 'average' reading.

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