Monday 29 April 2024

End of Week 11 of '90 day transformation challenge'

Only two more weeks left in the '90 day transformation challenge' period. After that I will commence the next 3-month 'phase' where I will increase caloric intake slightly and put more emphasis on weight training to try to only lose fat. That had been my original intention for the '90 day challenge' period, but I think I put a bit too much emphasis on caloric restriction and walking, and didn't do enough resistance training.

I didn't do any weight training sessions at the gym at all last week, so it isn't really a surprise that I am continuing to losing some lean mass and my body fat % isn't dropping as fast as I would like. I'll make sure I go to the gym tonight and also try to ensure my weight training sets are done to failure so I can check that the reps and/or weight is showing progressive increase over time.

Last week's stats were more in line with what I would expect for my current level of caloric restriction, so I don't need to adjust to meal plans or walking for this week, but do need to ensure I get enough sleep and do the three planned gym sessions each week. On the 'gym days' I'll probably aim for 15K steps rather than 20K.

Week 11 results: Weight Change during week: -1.5 kg

Avg Weight: 104.2 kg

Avg Body fat %: 32.2%

Avg BMI: 33.6

Avg daily cals: 1,592

Avg daily steps: 20,748

Avg daily caloric deficit: -1,238

Avg g protein/day: 168

Avg % cals from carbs: 30%

Avg % cals from fat: 24%

Overall I have lost 14.8 kg during the past 10 weeks. This is a rate of 1.39% of initial body weight per week, which is higher than the recommended 0.5%-1.0% per week for fat loss without losing lean mass at the same time. So far my weight loss appears to have been split between 75% fat loss and around 25% muscle loss. Hence the need to both ensure I go to the gym three times a week from now on, and also increase my caloric intake slightly (since just a 60 minute weight training session will require an extra 200-300 calories). Looks like adding an extra 150g portion of grilled chicken breast daily would be a good idea (which would provide an extra 50g of protein).

If my weight loss continued to be around 25% lean mass (muscle) and 75% fat, then by the time I reach my target weight of 78kg I would have lost another 25kg, but only 19 kg would be due to fat loss and 6 kg from loss of muscle mass. I would still end up with a respectable body fat of 18% in that scenario, but I would like to retain more muscle and get my body fat down to around 13%.

If my next 25kg of weight loss was entirely fat loss, I would reach 78 kg with a body fat of only 10%, which is quite a drastically low level (and probably unrealistic, unachievable, and probably not healthy at my age). But to reach 78 kg with 13% body fat my future weight loss (over the next 9 months or so) still needs to be about 90% fat loss, and only 10% muscle loss. So I need to focus more on retaining muscle mass. That is probably achievable if I just ease up slightly on the caloric restriction by eating a bit more protein and do a sufficient amount of resistance training each week.

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