2020 Hindsight

Weigh in – Jan 19

Date	Jan 1 (Start)	Jan 19 (Today)	Target 1	Target 2	Target 3	Target 4	Target 5	Target 6
Weight	81.7 kg	75.9 kg	79.2 kg	76.0 kg	75.0 kg	72.8 kg	70.0 kg	69.3 kg
BMI	25.8	24.0	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	2.26 kg p/w		Done Jan 5	Done Jan 18

Weight Tracking Chart

75.9 kg this morning, confirming the 76.0 from yesterday is genuine.

According to Garmin Connect and MyFitnessPal, for Saturday Jan 18:

Calories Burned – 3,510
Calories Consumed – 1,533
Net Deficit – 1,977

Macros were:

Carbs – 20 grams (and 10 grams of fibre)
Fat – 171 grams
Protein – 103 grams

Again, didn’t sleep well and did eat a keto muffin as I was painfully hungry at around 1 am this morning. I had another not long after my 10 km race this morning before an actual meal at around 11 am.

A Weighty Substitute, and a Cruise at the Pooh

Brisbane copped a substantial drenching overnight, and the wet rule was invoked for the group ride.

My riding partner and I went to our back up plan and did weights at his gym. I did my “Workout Without Legs” which is my ‘go to’ if I’ve got running planned, which I have with the Brisbane Road Runners 10 km tomorrow morning.

Feeling a little underdone on the exercise front, I got out for a short run in the early afternoon, just a relaxed 4 km at around 5 minuter per kilometre pace. Felt fine, heart rate got to around 160 bpm or so. Ran in the New Balance Minimus trail shoes, so I’m getting a bit more comfortable in lighter shoes with less lift.

So, 10 km race tomorrow morning before work. Should be interesting.

Weigh in – Jan 18

Date	Jan 1 (Start)	Jan 18 (Today)	Target 1	Target 2	Target 3	Target 4	Target 5	Target 6
Weight	81.7 kg	76.0 kg	79.2 kg	76.0 kg	75.0 kg	72.8 kg	70.0 kg	69.3 kg
BMI	25.8	24.1	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	2.35 kg p/w		Done Jan 5	Done Jan 18

Weight Tracking Chart

After 10 days of relative stability (albeit it with visible fat loss) the scales yielded a 76 kg flat this morning, representing a 0.9 kg drop and also meaning I’ve hit my second goal!

According to Garmin Connect and MyFitnessPal, for Friday Jan 17:

Calories Burned – 2,739
Calories Consumed – 1,319
Net Deficit – 1,420

Macros were:

Carbs – 26 grams (and 20 grams of fibre)
Fat – 91 grams
Protein – 93 grams

Like yesterday, I didn’t sleep well but managed not to snack, maintaining the 16/8 fasting ratio.

Five in the Morning

Up early to go and run before work. My wife and I had planned to swim this evening but that didn’t end up happening. A bit soft, but we’ll try to get out over the weekend.

The run was 5.13 km in 25:14 for 4:55 m/km pace. I started sluggishly with legs like molasses but was please to keep pushing to the point that the last two kilometers were slightly better than 4:45 km pace. Looking at the splits I took about two kilometers to warm up enough to get moving.

My left knee is a bit sore, on the lower right side. I’ll be sure to give the right ITB a going over and see if I can loosen it.

Weigh in – Jan 17

Date	Jan 1 (Start)	Jan 17 (Today)	Target 1	Target 2	Target 3	Target 4	Target 5	Target 6
Weight	81.7 kg	76.9 kg	79.2 kg	76.0 kg	75.0 kg	72.8 kg	70.0 kg	69.3 kg
BMI	25.8	24.3	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	2.10 kg p/w		Done Jan 5

Weight Tracking Chart

Keeping to the window between 76.8 and 77.1 with a 76.9 kg on the scales today. 7 day average is 77.0 kg, down slightly from 77.1 yesterday.

According to Garmin Connect and MyFitnessPal, for Thursday Jan 16:

Calories Burned – 2,673
Calories Consumed – 1,205
Net Deficit – 1,468

Macros were:

Carbs – 22 grams (and 32 grams of fibre)
Fat – 85 grams
Protein – 85 grams

Elimination of the midnight snack made a big difference, and I felt like I was working up to calories rather than restraining myself.

I didn’t sleep well but managed not to snack. I only got to 10:30 am before eating, but maintained the 16/8 fasting ratio.

Weights and Sneaky Steps

Managed to hit the gym on the way home, doing my Abs, Shoulders and Back session.

On getting home I realised I was well behind on my step count. There was a delivery note in the front door advising of a missed delivery during the day, so I elected to walk to the Post Office rather than drive, which got me well past my 12,000 step target.

Of course, the item had not yet made it to the Post Office, so I’ll have to go back tomorrow…

Weigh in – Jan 16

Date	Jan 1 (Start)	Jan 16 (Today)	Target 1	Target 2	Target 3	Target 4	Target 5	Target 6
Weight	81.7 kg	77.1 kg	79.2 kg	76.0 kg	75.0 kg	72.8 kg	70.0 kg	69.3 kg
BMI	25.8	24.3	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	2.15 kg p/w		Done Jan 5

Weight Tracking Chart

Weight back to 77.1 kg, up 0.3 from yesterday. Not going to lie, it’s a bit frustrating, but I am looking leaner. 7 day average is 77.1 kg, down slightly from 77.3 yesterday.

According to Garmin Connect and MyFitnessPal, for Wednesday Jan 15:

Calories Burned – 2,542
Calories Consumed – 1,534
Net Deficit – 1,008

Macros were:

Carbs – 39 grams (and 32 grams of fibre)
Fat – 93 grams
Protein – 89 grams

The carb number’s higher than I’m really after. The main source was two helpings of cauli rice, one at 100 grams, the other at 125 grams giving 11.8 grams total. There was 8.8 grams from a couple of “low carb’ snacks, and 4 grams from cherry tomatoes.

I had a much better night’s sleep with no midnight snack, so I was able to push through 16 hours before eating. I do wonder if this what has lead to the pause. I guess we’ll see. My calories are certainly tracking better today, it feels like I’m eating up to the target, rather than having to restrict myself.

Dead Legs Walking

Yesterday’s run impacted on me today, with sore legs and fatigue the order of the day. Fortunately I was in the office, so there weren’t any physical demands but concentration was difficult.

I passed on a proposed gym session, got home and took a short nap. Realising how short I was on steps, I put some minimalist shoes on and took myself out on three laps around my neighbourhood, incorporating the most even footpaths I could combined with decent elevation.

I was sluggish initially but eventually got moving, ending up with 4.33 km in 44:59 with 102 metres in climbing. That put me comfortably past my 12,000 step requirement.

I’m feeling better for the walk and hope to get up early and run before work tomorrow.

Weigh in – Jan 15

Date	Jan 1 (Start)	Jan 15 (Today)	Target 1	Target 2	Target 3	Target 4	Target 5	Target 6
Weight	81.7 kg	76.8 kg	79.2 kg	76.0 kg	75.0 kg	72.8 kg	70.0 kg	69.3 kg
BMI	25.8	24.2	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	2.45 kg p/w		Done Jan 5

Weight Tracking Chart

A touch lower today with weight at 76.8 kg, down 0.2 kg from yesterday. 7 day average is 77.2, down slightly from 77.3 yesterday.

The slight movements are, on a day to day basis, a little annoying, but it’s a good time to take a bit of a ‘bigger picture’ view and refer back to last week on the Weight and Calorie Tracker page. At the moment I’m hovering around the 77 kg mark with a 76.4 low point, mid last week it was the mid to high 77’s with a 77.3 low point

According to Garmin Connect and MyFitnessPal, for Tuesday, Jan 14:

Calories Burned – 3,267
Calories Consumed – 1,337
Net Deficit – 1,930

Still battling with sleep and midnight snacking. Macros were:

Carbs – 28 grams (and 38 grams of fibre – this net carbs thing on labeling is crap)
Fat – 82 grams (oops…)
Protein – 106 grams

Finally, a Run

Work finished around on time, so since I was smart and packed my run kit I was able to get to Pooh Corner and get a run in before an evening social engagement.

I was keen to push past the 7.40 km from 5 days ago (!) and continue to develop my fat burning adaptation. Legs were dead and a little sore to start and never really came good, it was just a case of putting the head down and rolling.

Having run reasonably seriously with some good times it’s hard to break away from the pace. I made a conscious decision to ignore the watch and just roll on. I ended up getting through 10.1 km in 52:25, and that’s fine. It was only a touch slower than last Thursday pace-wise with improvements in average and maximum heart rate. I feel I’m close to a point where I can grind these out for longer periods.

I had a lesser case of that ‘depletion’ soreness than I had last week, too. I’ll try and get out for a shorter, faster one on Thursday or Friday ahead of the Brisbane Road Runners event on Sunday, where I’ve elected to do the 10 km rather than the maximum 15 km on offer.