So, 6 weeks completed of this latest health kick! Feeling good but still hungry!
I have seen a noticeable change in how i look, much more lean and the belly is getting less and less. my limbs are looking more toned as well.
I have kept the regime going, the diet has not wavered apart from one day that i had 3 pints of beer as i was at Wembley watching the NFL but i was still within my Kcal allowance.
My exercise has fluctuated a little bit from week to week. Week 3 had only 4 days of exercise but then that was followed by 8 days straight of gym over week 4. Week 5 I managed 5 days of gym and then the worst week was the last with only 3 days of activity. I rested more that week as there was the 12k survival of the fittest challenge to get through. This was successful although my knees still dont like anything past 10k. Being away for work during the week has been difficult, i do much better at home when i can go to H3 gym. I see week 7 being average on the activity front but then picking up for week 8 and 9 before the surfing holiday.
The numbers……..now in table format………
|Week||Weight (kg)||Weight loss (kg)||Lower Body Fat (%)||Upper Body Fat (%)||Body Water (%)||Body Muscle (%)||Body Bone (%)||Kcal Daily Ave||Protein||Fat||Carbs||Sugar|
Weight: my first target milestone was 82kg, this gets me down to where i have ended up after each previous health plan, but i have never really gone past it.
Fat loss: 2.4% off my lower half and 2.7% off my heavy top half. the numbers are going down nicely.
Body muscle: this is important, i need the fat loss to decrease but not the muscle levels, its good to see a slight increase in muscle even though the Kcal have been low.
Body water: % has increased steadily. I am never dehydrated these days!
Bone density is increasing as my body gets used to the intense gym sessions.
Kcal: maintained a good deficit but the trend increases slightly each week.
Protein: keeping that high as the main body of my diet is meat and protein shakes….nom!
Fat: trying to keep this high as it is my main source of energy but its actually quite difficult to increase any more. im already eating fatty meat, oil on the salad and fat based flavour in the shakes.
Carbs: as low as i can go. main source is xylitol and almond milk in the shakes but at lease its mostly other carbs than sugar. I am eating no carbs, no bread, pasta, rice, potato etc.
Conclusions so far:
It took a good 4 weeks for my body to get used to low carbs and using fa as the main energy source.
The last 2 weeks i have not felt as weak and the mood swings have dropped off (mostly).
The hunger has been manageable up until now. I want to get week 8 finished before i up the Kcal but my body is really starting to push back now with the cravings. If i dont keep myself busy food is all i can think about.
My body has felt light and comfortable, the numbers are all going in the right direction so i would like to keep this up but i dont think i should continue such a low Kcal intake past 8 weeks.
Week 9 i will add in a food, probably during the day to increase the Kcal. I have not decided what yet, maybe a protein bar or another shake, duno, i will think on it.
week 10 is surfing so that is at least 4 hours of surfing per day which is heavy exercise. Food will be carb based and plent of it. add in a few beers here and there and my body is not gona know what hit it. I am not going to limit my diet as i will be using so much energy, it will be an active holiday but a holiday from my diet too. The home cooked meals at the surf lodge will be relatively healthy so its not like im pigging out on fast food all week!
Once i am back from holiday i plan to continue where i left off in week 9. back to diet with an average of 2000kcal and back to H3 gym as much as possible.