So i completed 9 weeks (well, 8.5 if you want to be picky) and was very pleased with the progress.
This plan was to get fit and healthy for my surfing trip in week 10. So here are the numbers of the full 9 weeks. week 9 numbers are only for 3 days. so the first measure was done on 1st Sept 2014 and the last on 29th Oct 2014.
| Week | Weight (kg) | Weight loss (kg) | Lower Body Fat (%) | Upper Body Fat (%) | Body Water (%) | Body Mus (%) | Body Bone (%) | Kcal Daily Ave | Prot | Fat | Carbs | Sugar |
| 0 | 88.2 | N/A | 21.7 | 28.7 | 53.8 | 40.9 | 13.5 | N/A | N/A | N/A | N/A | N/A |
| 1 | 85.6 | 2.60 | 20.5 | 28.1 | 54.6 | 41.5 | 13.7 | 1575 | 154 | 88 | 49 | 10 |
| 2 | 84.6 | 1.00 | 20.1 | 27.2 | 54.9 | 41.7 | 13.7 | 1589 | 149 | 90 | 54 | 10 |
| 3 | 84.1 | 0.50 | 19.9 | 27.3 | 55 | 41.7 | 13.8 | 1633 | 167 | 89 | 49 | 9 |
| 4 | 83.3 | 0.80 | 20.6 | 26.6 | 54.5 | 41.3 | 13.8 | 1698 | 162 | 84 | 58 | 9 |
| 5 | 82.8 | 0.50 | 19.4 | 26.3 | 55.4 | 42 | 13.8 | 1717 | 168 | 89 | 63 | 14 |
| 6 | 81.9 | 0.90 | 19.3 | 26 | 55.4 | 42 | 13.9 | 1647 | 178 | 73 | 69 | 17 |
| 7 | 81.1 | 0.80 | 19.1 | 25.2 | 55.6 | 42.1 | 14 | 1650 | 174 | 82 | 62 | 14 |
| 8 | 79.8 | 1.30 | 18.3 | 24.8 | 56.1 | 42.5 | 14.1 | 1761 | 157 | 83 | 74 | 19 |
| 9 | 79.3 | 0.50 | 18.3 | 24.8 | 56.1 | 42.5 | 14.1 | 1955 | 171 | 94 | 91 | 21 |
Total weight loss of 8.9kg in 8.5 weeks, so i kept the 1kg a week going. This is all with lowered body fat and increased muscle on a low carb, low Kcal diet.
So what do the numbers tell us? Its hard to know exactly how many Kcal you burn in a day. So if i lost a kg a week i should have a kcal deficit of around 7000kcal per week. if you google number of kcal in 1kg of fat the numbers vary, im taking 7000 as a nice round number which is around what is quoted on most websites.
if i am eating 1650kcal a day on ave with a loss of 1000kcal a day my burnt energy should be 2650kcal. Thats with me doing very little during the day as i am in the office or car (1000-3000 steps) and then a 1 hour gym session in the evening. again with the googling its about 500-600kcal burnt in a 1 hour gym session.
so if i want to maintain my weight i would need to eat 2000kcal on a non gym day and up to 2650kcal on a gym day. Because in the first week i lost a lot of weight due to eating less and my body getting rid of excess weight I prob only lost around 7kg in the 9 weeks. So i might modify these numbers to 1900kcal and 2500kcal.
But thats if i was gona maintain….as if!
agitated seabass 