2020 Hindsight

Weekly Summary – Jan 20 to 26

A quick summary of the the week of Jan 20 to 26.

Start Weight (19/1)	75.9 kg	BMI 23.96	Body Fat 17.4%
End Weight (26/1)	74.6 kg	BMI 23.55	Body Fat 16.3%
	1.3 kg drop	0.20 kg per day

7 Day Average (12/1)	75.2 kg

Calories Consumed	8,781	1,254 per day
Calories Burned	18,011	2,573 per day
	9,230 deficit	1,319 per day
@ 7700 calories per kg	1.20 kg drop

Drops in calories burned and calories consumed this week. Hopefully I can boost activity to bump up my calories burned. Pleased with my work to get calorie intake down and have made improvements on my macro numbers to go with that. Weight is solidly in the mid 74’s now.

Weigh in – Jan 27

Date	Jan 1 (Start)	Jan 27 (Today)	7 Day Ave	Target 1	Target 2	Target 3	Target 4	Target 5	Target 6
Weight	81.7 kg	74.6 kg	75.1 kg	79.2 kg	76.0 kg	75.0 kg	72.8 kg	70.0 kg	69.3 kg
BMI	25.8	23.6	23.7	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

I’ve made adjustments to the Table to include the 7 Day Average, and tidied up the Targets to make the progress versus the target dates clearer.

Weight is steady at 74.6 kg, and the 7 Day Average is 75.1

According to Garmin Connect and MyFitnessPal, for Sunday Jan 26:

Calories Burned – 2,578 (1,967 resting, 611 active)
Calories Consumed – 1,202
Net Deficit – 1,376

Exercise numbers have been down this week. I’ve felt pretty fatigued and the heat certainly hasn’t helped.

Macros were:

Carbs – 22 grams (7% of calories)
Fat – 91 grams (69% of calories)
Protein – 71 grams (24% of calories)

Pretty much on the numbers with the the biggest contributor to the carbs number coming from avocado and then lamb, of all places. Fast vs food timing was probably close to 17.5/6.5,

Who Doesn’t Love a Good Chart?

If you’ve explored the Pages (refer links below) you’ll see tables of the data I use for the daily weight check ins.

I’ve now included a Chart tracking my daily weight and a 7 day average of my weight (smoothing out the data), and plotting them against a progress line to achieve my target weights by February 29 and March 31

The Page can be found here. Enjoy!

Weigh in – Jan 26

Date	Jan 1 (Start)	Jan 26 (Today)	7 Day Ave	Target 1	Target 2	Target 3	Target 4	Target 5	Target 6
Weight	81.7 kg	74.6 kg	75.2 kg	79.2 kg	76.0 kg	75.0 kg	72.8 kg	70.0 kg	69.3 kg
BMI	25.8	23.6	23.7	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 – 1.99 kg p/w				Done Jan 5	Done Jan 18	Done Jan 25

Weight Tracking Chart

I’ve made adjustments to the Table to include the 7 Day Average, and tidied up the Targets to make the progress versus the target dates clearer.

A small drop this morning of 0.1 from 74.7 to 74.6 kg, confirming yesterday’s move below 75. 7 Day Average is 75.2

According to Garmin Connect and MyFitnessPal, for Saturday Jan 25:

Calories Burned – 2,952 (1,969 resting, 983 active)
Calories Consumed – 1,271
Net Deficit – 1,681

Macros were:

Carbs – 23 grams (7% of calories)
Fat – 98 grams (71% of calories)
Protein – 66 grams (22% of calories)

Carbs a touch high but that number includes 5.5 grams from a Coles Roast Chicken, and I suspect that carb number comes purely from the stuffing which I don’t eat. Macro split is otherwise okay with the increased fat number, and I maintained the 16/8 fasting and eating ratio

Saturday Morning, After the Storm

Brisbane had some storm activity early on Saturday morning, putting paid to any cycling plans I had.

The back up plan was to meet my mate at the gym at 6 am. I elected to get up just before 5 am and head to Toowong and run in to the city along the Brisbane River.

I got through 6.05 km in 30 minutes. My calf held up pretty well. I was slow to start but managed to pick up a bit of pace as the run went on, finishing at 4:58 per km overall and pace around the 4:50 mark over the last couple of kilometres.

Conditions were mild but very humid.

I did some light core work after finishing my run. I probably should have done something else during the day, but didn’t. It’s a long weekend here so there’s plenty of time.

A Quick Summary of the Journey So Far

This journey has roots going back to June 2019 when I realised my weight was getting to a point where it needed to be addressed. Below is a list of high and low weights by month, with some explanatory notes. This is partly to assist my own recollection.

Month/Year	High	Low	Comments
June 2019	90.1	87.9	Commenced keto on June 24
July 2019	88.3	82.7
August 2019	83.3	78.2	Hit goal of sub 80 before birthday Break from diet
September 2019	81.4	76.2	Broke diet late in month
October 2019	78.5	74.5
November 2019	76.2	77.7	Holidays No measurement post Nov 13 due to Hawaii trip
December 2019	80.0	77.6	Post Hawaii Xmas period
January 2020	81.7	74.7	Post NYE Strict calorie limitation and push to keto Increase in physical activity

Weigh in – Jan 25

Date	Jan 1 (Start)	Jan 25 (Today)	Target 1	Target 2	Target 3	Target 4	Target 5	Target 6
Weight	81.7 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	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
Current rate	2.04 kg p/w		Done Jan 5	Done Jan 18	Done Jan 25

Weight Tracking Chart

After a 5 day hiatus, a significant drop today of 0.8 kg, from 75.5 to 74.7. This means I’ve have achieved Target 3 of 75 kg, and also means I’ve dropped 7 kg since the start of 2020. 7 Day Average is 75.4

According to Garmin Connect and MyFitnessPal, for Friday Jan 24:

Calories Burned – 2,599 (1,978 resting, 621 active)
Calories Consumed – 1,236
Net Deficit – 1,363

Macros were:

Carbs – 15 grams (5% of calories)
Fat – 100 grams (73% of calories)
Protein – 73 grams (22% of calories)

Pretty much bang on where we want to be with calories and macros. I also maintained the 16/8 fast/eat split.

A Friday Swim and Walk Combo

Fatigue was starting to lift a little on Friday. After an inactive day at work, my wife and I got out to the pool late afternoon where I pushed out a pretty slow 1 km swim in 27:51. I was conscious of my left calf throughout the swim but was able to exit the pool without any issues – the calf seems to be troublesome when fully extended, but fine otherwise.

I was desperately short of steps when we got back from swimming, so walked the same route I did yesterday to again test the calf and get steps up, managing to knock the 5.22 route over 3 minutes faster than the previous day, in 49:29.

The calf was a little sore on some of the climbs but nothing world ending. The weather’s not looking too promising for riding tomorrow (Saturday) morning so I may take it for a test run.

Weigh in – Jan 24

Date	Jan 1 (Start)	Jan 24 (Today)	Target 1	Target 2	Target 3	Target 4	Target 5	Target 6
Weight	81.7 kg	75.5 kg	79.2 kg	76.0 kg	75.0 kg	72.8 kg	70.0 kg	69.3 kg
BMI	25.8	23.3	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
Current rate	1.89 kg p/w		Done Jan 5	Done Jan 18

Weight Tracking Chart

No change in weight today. 7 Day Average is 75.6

According to Garmin Connect and MyFitnessPal, for Wednesday Jan 23:

Calories Burned – 2,398 (1,978 resting, 420 active)
Calories Consumed – 1,262
Net Deficit – 1,136

Macros were:

Carbs – 25 grams (8% of calories)
Fat – 92 grams (68% of calories)
Protein – 73 grams (24% of calories)

A little surprised at the carb number – main contributors were avocado (6.4 grams), cauli rice (3.8 grams), Well Naturally bar (4.2 grams), kangaroo sausages (5.1 grams). Very little sugar in there

Maintained the 16/8 split.

Fatigue, and a Test Walk

I suspect a combination of the sustained effort in the back half of Sunday’s 10 km run, three days of working in hot conditions, sustained calorie deficit and the EMS + Pilates sessions on Monday might have cooked me a bit. On top of being concerned about whether I had genuinely injured my calves, particularly my right one, I’ve been tired and not interested in exercising.

I spent my working day in the office, so got home with just under 6,000 steps done. I grabbed a half hour nap (ably assisted by our resident black cat) and then forced myself out the door.

I wanted a good test of my calves without going too hard. I quickly worked out a lap of the local neighbourhood that included two good climbs. Managed 5.24 km in 52:33 with 132 m in elevation gains. My calves feel a lot better after that effort, plus I got past my step target, so that was nice.

It’s a long weekend here so hopefully there’ll be an opportunity to get some good exercise in over the weekend, but I am on standby so the wretched work iPhone will be a constant companion…