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Monday, 26 June 2017

Diet & Exercise update - Week 25

Well, my 'new' (restarted) diet regime got off to a fairly good start last week, mostly due to not being able to eat very solid foods after getting a tooth extracted on Thursday afternoon!. Although I haven't yet restarted doing 5BX daily exercise sessions or weekly squash with the kids, I did reach my daily step-count target of 12,000 steps on four of the days last week. I didn't do much walking on the day I got my tooth extracted, or over the weekend. As I couldn't eat too much anyhow, I took the opportunity to do two days of my mock-'fasting mimicking diet' (FMD) plan on the weekend. While the overall carb, fat and protein ratio is fairly close to that published by Dr Longo, I don't try to mimic the micro-nutrient or other compositional aspects of his commercialized diet regime. As I take a daily multivitamin, calcium and Vitamin D supplement, I'm not too worried about working out the finer details of my diet's nutritional makeup. I also intend to just utilize my version of FMD on two days every weekend, rather than Dr Longo's FMD schedule of five sequential days every month or two.

This week I plan on walking at least 12K steps every day, and to start doing daily 5BX exercise routine again in the evenings. Next weekend I'll be driving up to the lake house with DS2, so he can stay there with my parents during the two week school vacation. DS1 is staying home this vacation to study for his HSC exams (his trial HSC exams start in the third week on next term). As it is a three hour drive up to the lake house, I'll need to make sure I do enough walking on those days.

.             Fibre      Carbs    Fat     Protein    kCals     Avg Wt   Steps
              g/dy       %        %       g/dy       /dy       kg       /dy
Week 20       38.8       63.6     21.4    118.9      3,371    104.6      6,563
Week 21       33.3       62.9     21.0    105.7      3,056    104.4      6,957
Week 22       20.4       61.6     22.4    123.8      3,390    104.9      8,962
Week 23       32.2       69.6     13.3    106.7      2,840    104.5      6,471
Week 24       32.8       64.5     17.7    116.2      2,808    105.2      7,258
Week 25       20.6       61.3     24.5     63.7      1,894    103.0      8,406

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