Monday 25 March 2024

End of Week 6 of '90 day transformation challenge'

Managed to get back into the diet routine and get in more daily walking, but I only felt well enough to go to the gym for a moderately light full body weight training session only Sunday.

My progress so far:

         Body Recomposition       Averages (per day)

Week#    Wt (kg)    Body Fat %    cals    g prot    % carbs    % fat    steps/day

1        -3.4       -1.1%         1,348     85      35%        39%      11,118

2        -1.0       -0.4%         1,378     92      39%        31%      12.126

3        -2.3       -0.8%         1,528    121      27%        26%      12,358

4        -0.1       -0.5%         2,223    122      41%        30%       6,459

5        +1.1       +0.4%         2,457    117      51%        29%       1,107

6        -3.1       -1.5%         1,856    114      50%        22%      10,550

At least I am back on track. I still need to tweak my meal plan a bit to include more protein and less carbs -- probably have to switch my 'brunch' from cereal to some lean meat and vegetables (same as I have for dinner). The average daily step count for the past week was dragged down by still not walking much at the start of the week, but in the last two days I managed to get in >14K steps/day, which I want to maintain from now to the end of the '90-day transformation challenge'. After the challenge ends I'll try to keep up this level of walking until the end of the year, by which time I should have reduced my weight close to my 'ideal' BMI. I am managing to not have my first meal until close to noon each day, and have a fairly early dinner (finish eating by about 7pm), so on average I have been 'intermittent fasting' on roughly a 7:17 daily ratio of eating vs 'fasting' hours. I'm not all that hungry when I wake up, so having a late 'brunch' in place of breakfast isn't a problem, and having an early dinner makes it easy to stick to two main meals a day. By the time I start to feel a bit like having another evening meal it is already close to bed time, so it isn't hard to not eat outside my planned hours.

Subscribe to Enough Wealth. Copyright 2006-2024

No comments: