Monday 17 February 2020

Diet 2020 Wk 7 - week ending 16.FEB.2020

A very mixed week. The first four days I averaged 1,110 kcals/day and stuck to my keto diet aside from a deliberate 'carb loading' snack prior to doing a weight training session at the gym on Wednesday. Then on Friday I had to leave work to collect DS2 from school in the morning (he was sick with the 'flu) so didn't go to the gym on the way home as I'd planned, and I also ended up having a bit of a 'binge eating' day (3,096 kcals) with several unplanned snacks. I then also didn't stick to my standard 'keto' meal plan over the weekend - although I averaged a reasonable 1,800 kcals/day on Sat/Sun, I had quite a lot of carbs on the weekend.

Today I'm back to following my keto meal plan, and I'm actually planning on having a bit less to eat than usual today to offset the excess calories I've had during the past three days. I'll be going to the gym on the way home this afternoon, and will get back into the routine of going to the gym for three weight training sessions every week.

I did have my two hour kendo lesson on Saturday - kendo training is quite a good aerobic workout, and I was quite sore in my left thigh and calf on Saturday afternoon, and was also feeling it a bit in my left foot and shoulders on Sunday, but I was feeling fine again by this morning. I'm finding the kendo training a lot more enjoyable (and causing no injuries) compared my aborted attempt to resume judo a few years ago (I gave that up after the fourth lesson after hurting both shoulders - it obviously wasn't a good idea to do judo when I was still obese - I'll try again later this year when I've been at my optimum body weight for a while). I'll be wearing official kendo clothing (Hakama and Keigoki) to classes from now on (rather than casual cloths), and, as I am enjoying kendo training sessions, I've ordered a set of kendo armour, spare shinei, bags etc. from Japan, as well as ordering a Zekken (embroidered name tag used in competitions/training) and a pair of bokken (wood swords) for kata training.

The equipment I bought for kendo cost about $1,000 in total, and the annual club and association fees and gradings will cost about $500 pa. so kendo is quite a bit cheaper than my target shooting, scuba diving or snow skiiing activities.

Averages for last week were:
Calories:   1,594.0 kcals/day (~1,000 kcals/day less than maintenance)
Fibre:          5.5 g/day
Carbs:         17.7 % of cals
Fat:           43.8 % of cals
Protein:      129.6 g/day
Sodium:     3,242.7 mg/day
Weight:        85.4 kg
BMI:           27.9
Steps:      6,762   steps/day
Sleep:          6.2 hrs/night
Body Fat:      16.9 %
Gym sessions:   1
WT Reps:      257
WT volume: 20,132   kg
Treadmill:    14:01 mins

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