Wednesday 5 February 2020

Diet 2020 Wk 5 - week ending 02.FEB.2020

Had a pretty good week diet-wise, averaging 1,268 kcals/day. It was also ketogenic (averaging 10.0% cals from carbs) and reasonably high protein (averaging 131g/day). My sodium intake was still quite high (averaging 3097 mg Na/day), so this week I'll cut back a bit on eating packaged ham and roast beef as a 'snack' in the afternoon and aim to eat more plain, grilled beef and chicken for dinner instead. My weight during the week dropped from around 89 kg to around 86.8 by the end of the week, and this morning my weigh-in was 85.7kg (the lowest since 2001!) and about 13% body fat. I can feel a 'six pack' in my abs, but I still have about 0.5 cm of layer of subcutaneous fat covering my abs, and the skin is fairly loose, so I certainly don't have a visible 'six pack' as yet. Once I get down to 80kg (and around 10% body fat) I'll slightly increase my daily carb intake (by having porridge for breakfast and having some fruits and more vegetables at dinner time) to achieve a more 'balanced' macro ratio, and my caloric intake to a level suitable to maintain my weight and also accommodate a gradual addition of lean mass via ongoing weight training.

I didn't go to the gym at all last week, as DS1 and I decided to avoid the gym until it is clear that the spread of coronavirus in Australia has likely been well contained (ie. no new cases for a week). Meantime I'm just doing my walking, 5BX in the evening and doing a little bit of weight training at home. There's just been a 13th case confirmed in Australia, but apparently that was someone that came back from a tour of China that visited Wuhan, so there don't seem to be many new cases transmitted person-to-person within Australia, so I'll probably start going back to the gym this coming Friday.

I ended up missing my second Kendo lesson last Saturday as I was stuck in a queue to hand in the registration plates of the unregistered Jaguar I had to sell to a parts dealer last week. I'll have to pay to get new plates made with that rego number if I get another S-type Jaguar some time in the future, but at least I should be able to get the same rego number again. After dropping in the rego plates I drove out to Horsley Park Gun shop to purchase a new .22LR CZ455 rimfire that I'll use for benchrest target shooting at the local 25m range where I currently do 10m air pistol target shooting on the weekend. Once I've completed the series of Saturday morning beginner Kendo lessons I'll switch to attending the Wednesday night Kendo sessions, and do gym on Mon, Fri, Sun instead of Mon, Wed, Fri. That way I'll be able to go more regularly to air pistol on Saturday mornings with DS1 and DS2. I'll start doing benchrest rimfire shooting at another target shooting club that operates on the same 50m range on Sunday mornings.

I didn't do much walking on the weekend, and yesterday didn't reach my 10,000 step target, so I'll have to make sure I get in some extra walking for the rest of this week. I had a routine blood test done last week, so it will be interesting to see how my cholesterol etc. levels have been affected by the months of weight loss and increased activity/exercise.

Averages for last week were:
Fibre:         11.2 g/day
Carbs:         10.0 % of cals
Fat:           45.4 % of cals
Protein:      131.2 g/day
Sodium:     3,096.7 mg/day
Weight:        88.1 kg
BMI:           28.8
Steps:      7,959   steps/day
Sleep:          6.0 hrs/night
Body Fat:      17.4 %
Gym sessions:   0
WT Reps:        0
WT volume:      0 kg
Treadmill:      0 mins

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