Monday 24 February 2020

Diet 2020 Wk 8 - week ending 23.FEB.2020

Another 'bad' week where I didn't stick to my 'keto' diet plan on Thu-Sun, and overate a bit on Friday and Saturday. Although the average daily calories for the week was still reasonable (1,896 kcals/day, compared to my 'maintenance' caloric requirement being around 2,600 kcals/day), my average weight was actually slightly higher than the previous week. The last four days I averaged 2,406 kcals/day, so I really need to get 'back on the wagon' and stick to my standard keto diet plan this week!

On a slightly positive note, my average body fat percentage (according to the wildly inaccurate bathroom scales) went from around 17% to around 16.5%, so the extra kcals probably aren't being stored as body fat (yet) - probably because I doing regular weight training sessions again (I actually did an extra gym session on Sunday, but my weight training app does weekly summaries from Sun-Sat, whereas I track my weekly diet stats from Mon-Sun, so the 'extra' gym session will be included in next week's tally).

I missed my Kendo training session on Saturday (I slept in!), so I'll need to set an alarm from now on (usually the wife and kids are up fairly early on Saturday mornings, but this week they all stayed in bed for some reason). I also need to get to bed a bit earlier, as I'm not getting enough sleep (which isn't good for either adding muscle mass or losing fat).

Averages for last week were:
Calories:   1,896.2 kcals/day (~800 kcals/day less than maintenance)
Fibre:          8.9 g/day
Carbs:         21.0 % of cals
Fat:           46.7 % of cals
Protein:      123.6 g/day
Sodium:     3,654.1 mg/day
Weight:        85.7 kg
BMI:           28.0
Steps:      9,582   steps/day
Sleep:          5.8 hrs/night
Body Fat:      16.5 %
Gym sessions:   3
WT Reps:    1,002
WT volume: 69,390   kg
Treadmill:    42:44 mins

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