So the dreaded week 2 is over!
I always find week 2 the hardest, keeping the numbers going in the right direction after such a good start week.
Usually motivation drops slightly and hunger takes hold.
But I have experienced a good week in numbers but a difficult week for other reasons. I keep hearing that rejecting junk food is like a drug withdrawal and the side effects can be similar, with losing carbs almost completely this may be full on. Half way through the week i was quite moody during the day, work was difficult anyway but there was a lot of anger building. Then I’d get over that with the evening work out but then depression after my evening meal would take hold.
This lasted a couple of days from Wednesday till Friday. Then all seemed fine and i started feel much much better, i think my body is getting used to the lack of carbs and using fat for energy most of the time. I am still quite tired but that’s expected as my calories are still very low, but i feel positive in this last day of the week and ready for week number 3!
Week 1 exercise schedule in brief:
- Monday: Rest Day
- Tuesday: cardio 1 hour hurricane class at H3 gym
- Wednesday: Weights at home
- Thursday: 1 Hour Cardio weights at H3
- Friday: 2 hour weights class at H3 gym
- Saturday: Cardio 5k Parkrun at forest fields with a jog there
- Sunday: 1 hour Hurricane cardio class at H3 gym
FOOD and Nutrition
Week 1 food schedule in brief:
Continuing my low carb diet the same as week 1. Leafy salad and meat and/or eggs after 3 protein shakes during the day. Targeting around 1500Kcal. This should give me between 1000-1500Kcal deficit per day. This should target a fat weight loss of 1-1.5kg per week.
Kcal per day:
- Average of 1589 Kcal
- Ranging from 1406 Kcal to 1794 Kcal
The lower range was sticking to the plan and the higher range days added in a number of pieces of meat (bbq)
Average food makeup per day:
- Carbs 53.7g (10g Sugar)
- Fats 89.6g
- Protein 149.1g
- 10am shake
- 1pm shake
- 4pm shake
- Meal between 6 and 8pm
Over the 7 days here are my stats:
- Weight: Decreased by 1.5kg
- Upper body fat: Decreased by 1.4%
- Lower body fat: Decreased by 2.2%
Week two was on the upper range of my target fat loss with 1.5kg. This is what I would like to keep up every week. I am very happy with that result considering how difficult the mid week was mentally.
Week three is going to be slightly different. I am away with work for two nights so i am going to do two hotel gym sessions on the treadmill sandwiched in between two home weights sessions. I would hope to do the gauntlet training session at H3 on Friday again like this week. It was 2 hours of hard work. the twelve days of xmas style workout routine. although keeping count was the bit i failed on!