3 July 2022 Weekly Review

This week in general

Worked 60 hours. On call this weekend, so have done private rounds then public rounds then operated at the public on Saturday.

Sleeping between 8 and 9 and waking at 5, going straight to work is working for getting work done, but not paperwork.

Weight

Down to 76.9kgs, but stable at this weight over two weeks now.

Body fat 14.3kgs, down from 17.4kgs on 6 June

Muscle mass 59.3kgs, up from 58.8kgs on 6 June

Diet

Didn’t count calories, but also didn’t make or buy lunch. Ate protein and nut bars only, which add up to about 700 calories. Isn’t super healthy, but is convenient and satiating.

Exercise

One cardio session. 10k run on the treadmill. Tried running 12kph for intervals. Was hard because it was evening and I had wine and napped. Rested rather than jogged between intervals. Is good for training my speed, I think.

One weights session. Stronger on all lifts

The week ahead

General Plan

Need to tweak it so I’m out the door at 5:30, so setting my alarm for 4:50 this week. Cutting my coffee routine for a shot of cold press. 7 shots in a jug for the whole week.

Diet:

Count calories and macros. Strict less than 30gms per day of carbs.

Morning fasting is when the fat is used.

Trial Radix meals as back up

Sleep:

Goal is 90% of my sleep need. Try different things to get my deep sleep above 2hours.

Try cold baths before bed.

Exercise:

Once a week weights and cardio.

Bonus 20 minute sessions when able to sleep early. Make them all 1min HIIT sessions.

Goal:

75.9kgs by 10 July 2022