2020 Hindsight

Weigh in – Feb 3

Date	Jan 1 (Start)	Feb 3 (Today)	7 Day Ave	Target 1	Target 2	Target 3	Target 4	Target 5	Target 6
Weight	81.7 kg	75.0 kg	74.6 kg	79.2 kg	76.0 kg	75.0 kg	72.8 kg	70.0 kg	69.3 kg
BMI	25.8	23.7	23.6	25.0	24.0	23.7	23.0	22.1	21.9
@ 1 kg a week				Jan 19	Feb 10	Feb 17	Mar 3	Mar 23	Mar 28
@ 1.5 kg a week				Jan 13	Jan 28	Feb 2	Feb 12	Feb 25	Feb 28
Current rate – 1.91 kg p/w				Done Jan 5	Done Jan 18	Done Jan 25

Weight Tracking Chart

0.6 kg increase to 75 kg even. 7 Day Average is 74.6. Expected blow back from Saturday – it’s fine, it’ll shake out

According to Garmin Connect and MyFitnessPal, for Sunday Feb 2:

Calories Burned – 2,258 (1,965 resting, 293 active)
Calories Consumed – 1,497
Net Deficit – 761

Macros were:

Carbs – 15 grams (4% of calories)
Fat – 129 grams (76% of calories)
Protein – 79 grams (20% of calories)

So, back on target. As mentioned, I’m looking for 1,500 calories and correct keto macros, so bang on target.

The last few days of the month proved to be a bit of a battle. I seemed to get increasingly tired and down as the week wore on. I started to do a couple of things to try and get on top of my sleeping issue (we’re making a bit of progress there) and I increased my calorie intake a little to see if that improved things.

I managed to get out on the bike on Saturday morning but shortened the ride up. I never felt particularly good on the bike but it was nice to get out.

I’ve got a bit of balancing to do there to get that right, but I think if I bump the calorie target up to around the 1400 – 1500 range with the additional numbers coming from fat so we’ve got a proper set of keto macros happening that should help. I’ll also resume the 16/8 fasting regime as that seems to work well.

Hopefully energy levels come up and I can get my activity levels back up to where I want them again. I have continued to hit my 12,000 daily steps target so have a nice streak going on that front now.

I suspect the large deficits I’ve been running for the last four weeks aren’t sustainable for much longer. They’ve got me 7 kilograms down the to road to my target so they’ve done the job. It’s a good moment to stop and reflect on the progress made.

I nominated February 1 as a cheat day and celebrated with a nice dinner of fried prawn tacos, french fries, some nice champagne, a few beers and a small gin. I was rewarded with a fairly solid keto hangover the following day, so a good reminder of why I rarely drink now.

Weigh in – Feb 2

Date	Jan 1 (Start)	Feb 2 (Today)	7 Day Ave	Target 1	Target 2	Target 3	Target 4	Target 5	Target 6
Weight	81.7 kg	74.4 kg	74.5 kg	79.2 kg	76.0 kg	75.0 kg	72.8 kg	70.0 kg	69.3 kg
BMI	25.8	23.5	23.5	25.0	24.0	23.7	23.0	22.1	21.9
@ 1 kg a week				Jan 19	Feb 10	Feb 17	Mar 3	Mar 23	Mar 28
@ 1.5 kg a week				Jan 13	Jan 28	Feb 2	Feb 12	Feb 25	Feb 28
Current rate – 1.91 kg p/w				Done Jan 5	Done Jan 18	Done Jan 25

Weight Tracking Chart

0.5 kg drop to 74.4 kg. 7 Day Average is 74.5. February 1 was nominated as a cheat day, with an evening meal of fried prawn tacos, french fries, champagne, beer and a little gin

According to Garmin Connect and MyFitnessPal, for Saturday Feb 1:

Calories Burned – 2,960 (1,971 resting, 989 active – cycling)
Calories Consumed – 3,123
Net Surplus – 163

Macros were:

Carbs – 131 grams (24% of calories)
Fat – 135 grams (56% of calories)
Protein – 103 grams (20% of calories)

Weigh in – Feb 1

Date	Jan 1 (Start)	Feb 1 (Today)	7 Day Ave	Target 1	Target 2	Target 3	Target 4	Target 5	Target 6
Weight	81.7 kg	74.9 kg	74.6 kg	79.2 kg	76.0 kg	75.0 kg	72.8 kg	70.0 kg	69.3 kg
BMI	25.8	23.6	23.6	25.0	24.0	23.7	23.0	22.1	21.9
@ 1 kg a week				Jan 19	Feb 10	Feb 17	Mar 3	Mar 23	Mar 28
@ 1.5 kg a week				Jan 13	Jan 28	Feb 2	Feb 12	Feb 25	Feb 28
Current rate – 1.91 kg p/w				Done Jan 5	Done Jan 18	Done Jan 25

Weight Tracking Chart

0.2 kg increase to 74.9 kg. 7 Day Average is 74.6.

According to Garmin Connect and MyFitnessPal, for Friday Jan 31:

Calories Burned – 2,282 (1,969 resting, 313 active)
Calories Consumed – 1,783
Net Deficit – 499

Macros were:

Carbs – 18 grams (4% of calories)
Fat – 134 grams (68% of calories)
Protein – 126 grams (28% of calories)

Weigh in – Jan 31

Date	Jan 1 (Start)	Jan 31 (Today)	7 Day Ave	Target 1	Target 2	Target 3	Target 4	Target 5	Target 6
Weight	81.7 kg	74.7 kg	74.5 kg	79.2 kg	76.0 kg	75.0 kg	72.8 kg	70.0 kg	69.3 kg
BMI	25.8	23.6	23.5	25.0	24.0	23.7	23.0	22.1	21.9
@ 1 kg a week				Jan 19	Feb 10	Feb 17	Mar 3	Mar 23	Mar 28
@ 1.5 kg a week				Jan 13	Jan 28	Feb 2	Feb 12	Feb 25	Feb 28
Current rate – 1.91 kg p/w				Done Jan 5	Done Jan 18	Done Jan 25

Weight Tracking Chart

0.1 kg drop to 74.7 kg. 7 Day Average is 74.5. 7 kilograms lost for the month.

According to Garmin Connect and MyFitnessPal, for Thursday Jan 30:

Calories Burned – 2,496 (1,971 resting, 525 active)
Calories Consumed – 1,806
Net Deficit – 690

Macros were:

Carbs – 23 grams (5% of calories)
Fat – 122 grams (63% of calories)
Protein – 111 grams (32% of calories)

This also marks the completion of dry January, with no alcoholic drinks consumed this month.

Weigh in – Jan 30

Date	Jan 1 (Start)	Jan 30 (Today)	7 Day Ave	Target 1	Target 2	Target 3	Target 4	Target 5	Target 6
Weight	81.7 kg	74.8 kg	74.7 kg	79.2 kg	76.0 kg	75.0 kg	72.8 kg	70.0 kg	69.3 kg
BMI	25.8	23.6	23.6	25.0	24.0	23.7	23.0	22.1	21.9
@ 1 kg a week				Jan 19	Feb 10	Feb 17	Mar 3	Mar 23	Mar 28
@ 1.5 kg a week				Jan 13	Jan 28	Feb 2	Feb 12	Feb 25	Feb 28
Current rate – 1.91 kg p/w				Done Jan 5	Done Jan 18	Done Jan 25

Weight Tracking Chart

0.6 kg rebound to 74.8 kg. This is the first time my actual weight’s been over my 7 Day Average, which is 74.7

According to Garmin Connect and MyFitnessPal, for Wednesday Jan 29:

Calories Burned – 2,243 (1,962 resting, 281 active)
Calories Consumed – 1,664
Net Deficit – 579

Macros were:

Carbs – 15 grams (5% of calories)
Fat – 122 grams (66% of calories)
Protein – 126 grams (30% of calories)

There’ll be a post with commentary on the last few days shortly

Weigh in – Jan 29

Date	Jan 1 (Start)	Jan 29 (Today)	7 Day Ave	Target 1	Target 2	Target 3	Target 4	Target 5	Target 6
Weight	81.7 kg	74.2 kg	74.8 kg	79.2 kg	76.0 kg	75.0 kg	72.8 kg	70.0 kg	69.3 kg
BMI	25.8	23.4	23.6	25.0	24.0	23.7	23.0	22.1	21.9
@ 1 kg a week				Jan 19	Feb 10	Feb 17	Mar 3	Mar 23	Mar 28
@ 1.5 kg a week				Jan 13	Jan 28	Feb 2	Feb 12	Feb 25	Feb 28
Current rate – 1.91 kg p/w				Done Jan 5	Done Jan 18	Done Jan 25

Weight Tracking Chart

Weight held even at 74.2 kg, and the 7 Day Average is 74.8. This confirms the drop to the low 74’s..

According to Garmin Connect and MyFitnessPal, for Tuesday Jan 28:

Calories Burned – 2,514 (1,962 resting, 552 active)
Calories Consumed – 1,221
Net Deficit – 1,293

Macros were:

Carbs – 18 grams (6% of calories)
Fat – 92 grams (69% of calories)
Protein – 74 grams (25% of calories)

Major concern right now is fatigue combined with poor sleep. I’ve started a strategy to try and get on top of the sleep problem:

no afternoon nap. That’s going to be tough, but we’ll have to make do
cut back on coffee, and the time of the last coffee. Coffee is my only caffeine intake
additional magnesium supplement. Reading around, a potential issue for keto practitioners is possible low mineral salts like magnesium and potassium, so I’ve located a supplement which is sleep focused and see if that assists.

Early Slow Jog and Walk

I had another tough night’s sleep which really amounted to three or four hour long naps.

I gave up at about 04:20, got up and put some running clothes on, heading out for a slow 2.15 km jog in about twelve and a half minutes. I did some additional walking just to make sure I got steps and stories up before heading back home at about 5 am.

I ended up eating at around 10 am, and got through the working day. I was pretty tired when I got home and indulged in a short nap before embarking on a stroll of the neighbourhood. I probably should have entered it as an activity but it really just felt like a potter about.

Reading around it seems sleeplessness can be an issue with keto as carbs help the brain produce the necessary chemicals to sleep, but additional magnesium may help. I’ve taken some more magnesium supplement power after dinner so we’ll see how that goes.

On the plus side, my weight continues to track well and it was nice to hit a new low weight since I started focusing on getting my weight down in late June last year. With three weigh-ins left before the end of the month it would be nice to sneak into the 73’s.

I’ve been disciplined with my calorie intake over the last week, averaging 1,235 per day and macros much more aligned with keto values. I need to pick up on activity, though.

Weigh in – Jan 28

Date	Jan 1 (Start)	Jan 28 (Today)	7 Day Ave	Target 1	Target 2	Target 3	Target 4	Target 5	Target 6
Weight	81.7 kg	74.2 kg	75.0 kg	79.2 kg	76.0 kg	75.0 kg	72.8 kg	70.0 kg	69.3 kg
BMI	25.8	23.4	23.7	25.0	24.0	23.7	23.0	22.1	21.9
@ 1 kg a week				Jan 19	Feb 10	Feb 17	Mar 3	Mar 23	Mar 28
@ 1.5 kg a week				Jan 13	Jan 28	Feb 2	Feb 12	Feb 25	Feb 28
Current rate – 1.91 kg p/w				Done Jan 5	Done Jan 18	Done Jan 25

Weight Tracking Chart

Weight dropped 0.4 to 74.2 kg, and the 7 Day Average is 75.0. 74.2 is a new low weight since I started this Journey in June 2019 with the previous low 74.5 in October last year. This represents a total loss of 15.9 kg.

According to Garmin Connect and MyFitnessPal, for Monday Jan 27:

Calories Burned – 3,116 (1,967 resting, 1,491 active)
Calories Consumed – 1,217
Net Deficit – 1,899

Nice to get calories burned back over 3,000, so combined with strong calorie consumption I saw a strong deficit that brought the average calorie deficit back to the 1,600 target to make my target by the end of February.

Macros were:

Carbs – 18 grams (6% of calories)
Fat – 94 grams (70% of calories)
Protein – 71 grams (24% of calories)

Macro numbers are spot on. I did break the fasting rule, taking breakfast at 08:30, so it would have been more like 14/10. I’ll be back on target today. Sleep has been problematic.

Hot Running

I took advantage of the public holiday and slept in. I felt sluggish on rising and elected to grab some breakfast and run later in the day.

I ended up heading out to Pooh Corner at lunch time, which may have been an error. It was hot, with strong sun. I had intended to head out slowly and grind out a longish low HR run but gave it away after 5 km as I really wasn’t feeling it.

As punishment, in the last mile or so of the walk back I did a little impromptu rep session, running the heart rate up to 170, walking it back to 150, running it to 170. Got five of those repeats in. So at least that’s something.