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Monday, 13 January 2020

Diet 2020 Wk 2 - week ending 12.JAN.2020

Last week was my first full week of 'keto' dieting. I didn't do any fasting days, but instead managed to stick to between 1,200 and 1,600 cals every day, and kept my carb intake below 30g/day while having between 170 and 210 g of protein each day. My walking during the week was between 12,500 and 17,500 steps/day, but on the weekend I drove 3.5 hrs up to our lake house to drop off my youngest son to stay with my parents for a couple of weeks during the school holidays, and drove back again on Sunday night. So I didn't do much walking on the weekend, but did do a bit of kayaking on Sunday with a cheap, new 'glide' kayak ($210) I bought to use when I'm at the lake house (I have a more expensive 'fishing kayak' at home that I have sitting in the garage and haven't used yet, as putting it on the car roof rack to drive down to middle harbour on the weekend wastes a bit of time). As the lake house is just across the road from the lake foreshore, and the 'glide' kayak is short enough to fit in the back of dad's station wagon, it will be a lot more convenient to go for a kayak whenever I feel like it at the lake house.

I got in three proper gym session last week as there weren't any public holiday closures. My total volume (wt x reps) was also a lot higher, as I've increased some of the weights and I also added a couple of new stations to my routine, and also did a fourth set on some of the stations during my 'heavy' training session on Friday.

My overall macros for the week show my first week of all-keto dieting. Low (<10 carbs="" high="">175 g/day) protein, and a caloric deficit (around 1,400 cals/day compared to my maintenance cals being around 2,800 cals/day). Aside from needing to do more walking on the weekends, and getting a bit more sleep, the other area I need to improve is to reduce the amount of sodium in my diet. The recommended maximum is around 2,300 mg/day!

My average weight for the week dropped considerably, due mostly to it having shot up during the holiday season. I expect my weight loss will be back to the normal rate of 0.7-1.5 kg/wk from now on (if I stick to my diet and exercise plan).


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