Monday 28 October 2019

Diet 2019 Wk 43 - week ending 27.10

I had a good diet and exercise week up until Sunday. I had gone to the gym as planned on Mon, Wed and Fri for some light weight training, and did one session on 5BX on a non-gym day. I also managed to reach my target of at least 10,000 steps/day, including on Saturday. But I didn't do my 5BX on Saturday evening, and on Sunday we went to the movie theatre and I ate some junk food and confectionery while we were out. Then on Sunday evening I also had some extra snacks after dinner, so my daily calories were way too high on Sunday. I also didn't walk very far on Sunday either.

For Mon-Sat I averaged 1,270 kcals/day which was close to the previous weeks daily average. But on Sunday I had 3,586 kcals, which blew out my daily average for the week to 1,601 cals/day. Still OK as a long term daily average, but my weight had ticked up quite a bit this morning (to 102.8kg) simply due to the extra bulk of food and corresponding water retention.

Today I'll stick to my 'standard' diet plan and go to the gym on the way home. I did a 30 min circuit of weight machines with 3 sets of 8-15 reps at each station last Friday, and I'll try to do the same in each gym session from now on and slowly increase the weights. Initially I'll use weights that I can manage 15 reps with, as I want to build up a bit of strength and avoid injury rather than build muscle mass (it would also be difficult to training for increased muscle mass when simultaneously dieting).

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