Tuesday 28 January 2020

Diet 2020 Wk 4 - week ending 26.JAN.2020

I was doing well during the week, and then on the Australia Day long weekend we visited my parents up at the lake house and I had some (slightly) large meals and a small amount of excess carbs, and I didn't do much walking. I did do an hour or so kayaking on Saturday (not as much as I'd intended over the weekend), but didn't much else in terms of exercise. My overall stats for the week still look OK, but as the high cals/low exercise came at the end of the week it will probably mean that this week also won't show much/any progress and will instead be focused on getting back into my keto diet and exercise routine. My weight was a bit higher this morning, probably due mostly to extra fluid retention due to the larger meals eaten over the long weekend.

I did get in my three gym sessions last week and continued to increase volume (reps x wt) slightly, but the rate of increase in progressive overload is starting to slow down a bit. I stick to my current weekly routine for the next couple of months until I reach my target weight, then look at varying my routines to try to add muscle once my caloric intake has increased back to maintenance level (allowing for some extra calories required for the weight training to add some lean mass over time).

As yesterday was a public holiday (and I was driving back to Sydney for 3.5 hours in the evening) I didn't get to the gym, so this week I will only have two gym sessions (but I'll be doing another Kendo training session on Saturday). My weight currently seems 'stuck' around the 88/89kg level and my body fat seems to be hovering around 17.5%. I'll just have to wait for some more progress to become apparent. Doing three sessions of weight training per week and restricting caloric intake to around 1,200 kcals/day *must* eventually result in weight loss (and should be predominantly fat rather than lean mass). I just have to be patient and stick with 'the plan' even when there is no obvious improvement day-to-day.

I have to focus on the fact that I've already got back down to the 'best' weight I've been since 2016, and should soon be down to the lowest I've been this century, and closing in on my target weight *80 kg) within a couple of months.

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