Tuesday 14 June 2016

Diet & Exercise update - Week 15

A good week overall. I overate slightly on Friday and Saturday, but stuck to my diet plan for the rest of the week. I also managed to exceed my target 12,000 steps every day, and got over 15,000 steps doen on three days last week - resulting in a record high daily average step count. I also did my '5BX' exercise session twice last week, and the usual weekly hour of hitting a ball around the squash court with my sons on Sunday. My blood pressure readings have been well below 120/80 for the past couple of months, so when I saw the my GP on Saturday we agreed I could halve my daily doe of blood pressure medication. Hopefully by the time I'm down to my 'ideal' weight (~70-75 kg) my blood pressure might be normal without needing to take medication. The weight loss and exercise should also lower my cholesterol, triglyceride and LDL levels, although I'd have to do sessions of vigorous exercise several times a week to see much increase in HDL ('good' cholesterol) levels.

My parents visited us during the long weeked, and we all went for a walk on Monday afternoon. My 81 year old mother has a heart condition, but managed to stroll along with me for an hour (~7,000 steps), but my 84 year old father decided to take a break along the way, and we met him again on our back home. They should go for a gentle daily walk to keep in shape - my great-great-Aunt recently celebrated her 100th birthday, and still goes for a daily walk to her local shops.

My weight is now the lowest its been since March 2006, although my previous 'best' weight since 2000 was 84.1 kg (in May 2005). I'm aiming to be under 90 kg by the time we go skiing in late July, and should be under 88kg when I do the 14km 'City2Surf' fun run (walk) on August 14.

.             Fibre      Carbs    Fat     Protein    kCals     Avg Wt   Steps
              g/dy       %        %       g/dy       /dy       kg       /dy
Week 11       39.2       65.6     18.4    102.9      2,752     95.0      9,196
Week 12       38.6       65.2     17.1    106.5      2,570     94.2     11,751
Week 13       35.6       64.5     18.8    102.5      2,789     93.9     12,589
Week 14       40.8       61.8     22.3     90.6      2,514     92.4      9,721 
Week 15       43.1       60.6     21.0    113.1      2,571     91.9     14,633

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