Tuesday 19 March 2024

End of Week 5 of '90 day transformation challenge'

My 'progress' so far:

         Body Recomposition       Averages (per day)

Week#    Wt (kg)    Body Fat %    cals    g prot    % carbs    % fat    steps/day

1        -3.4       -1.1%         1,348     85      35%        39%      11,118

2        -1.0       -0.4%         1,378     92      39%        31%      12.126

3        -2.3       -0.8%         1,528    121      27%        26%      12,358

4        -0.1       -0.5%         2,223    122      41%        30%       6,459

3        +1.1       +2.2%         2,457    117      51%        29%       1,107

Last week didn't go as planned. My BPV (benign positional vertigo) got worse, to the extent that I would get dizzy just walking around the house. So I decided against going to the gym every time I was 'scheduled' to go last week. It did seem quite a bit better yesterday and today, so I *might* go to the gym tonight for some light weight training (before all my progress from the first few weeks is undone). I still probably won't do any treadmill work at the gym, but am trying to ramp up my daily step count again this week, after almost doing noth9g last week.

I had an ultrasound of my liver due to the elevated liver enzymes in my blood test results. Turns out I have one gall bladder stone (not causing any problems) but also have a slightly enlarged liver and 'moderate' fatty liver disease. As I don't drink alcohol it will be due to 40 years of being overweight and too sedentary. No medical drug treatment, but the recommended response is to 'lose weight and exercise more'.

Fatty liver disease decreases life expectancy in males by about 4.4 years, so I really need to get serious about reducing my BMI and getting regular exercise every week, and daily walking.

Enough said. Back to the diet plan and lots of walking right now!

ps. I checked with 'doctor google' and "a reduction in body mass index (BMI) of 5% is associated with a 25% relative reduction in liver fat as measured by magnetic resonance imaging (MRI)" So getting my BMI down from 38 to 34 (about a 10% decrease) during the 'transformation challenge' (if I reach my goal of 105 kg by mid-May) might help cut my liver fat by up to 50%. Of course getting down to my ideal BMI of about 24 by the end of this year will have even greater health benefits (hopefully),

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