Journal 23/09/2017 Weekly Stats

So once a week I weigh myself and my wife gets the caliper to check my body fat %. Check my blog about measuring this here

Today my stats came in as follows,

Body Fat % Last Week (Jackson/Pollock 7 Caliper Method) = 14.35%

This week Body Fat % (Jackson/Pollock 7 Caliper Method) = 13.61%

Weight = 75.1g

Fat in Kgs = 9.89kg

Lean Mass = 65.21kg

From my stats this week I can see I have lost .1 kg this week and bigger reduction in body fat % just under 1%. I was talking with my wife today and we are going to measure both sides of my body next week and work an average. Currently we have been only doing one side with the callipers.

This week I was going to address the below as I was feeling tired etc.. I have addressed each point below.

Not eating enough – Cutting my calories too low and also not re-feeding I don’t tend to do this so. This is basically what a cheat meal is for that your read about.

I kept my calories where they were and stuck to the plan, this worked very well although I did have time of intense cravings this week.

Over training, I have been weight lifting 5 days a week and cardio 3 days.

I limited myself to two cardio sessions this week rather than the 3 I usually do. 

Sleep – Ensure I am getting enough sleep. As all of us with young children know thats one thats hard to fix.

Totally failed on this one late nights and early starts unfortunately not much I could do on this one. Although I have been sleeping well when I do sleep.

So the big question was how did I feel, despite my food cravings I did feel better and a lot more energy. I am starting to see some strength decreases in the gym but I expect that. I did a 77% of 1RM deadlifts in a session this week and they were gruelling. I hit all my reps but rest times became longer and the last set I had to slow right down.

So whats the plan for next week?

I am going to drop off some carb 25g equaling 100 calories and keep my cardio to two days. Still going to hit the weights 5 days and see how I get on 80% week next week so that will be interesting. I will only eat protein up to the afternoon and start loading the carbs in around my weight sessions. Sleep wise all I can say is get as much as I possibly can.

I am going to spend the rest of the weekend reading about stretching and recovery as that s something I am bad with and another injury would be unwelcome at this stage. I am also going to look at how I can work more towards rehabilitation of my hip now I am waiting until the end of October for my appointment.

So my daily macro’s for next week will be as follows;

Calories 1563, Protein 211g, Carbohydrates 101g, Fat 27g

 

Very happy with my pics this week really starting to see a difference this is when all the hard work starts to pay off and you can grin.

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