June 19, 2022 Weekly Review

Weight

Down to 77.9kgs

Diet

Didn’t count calories, but did eat to routine, and that kept calories low enough

Stayed dry, until a wedding on the weekend meant visitors, drinking and eating freely. Hungover two days this week.

Exercise:

One cardio session. 10k run. Took 8 breaks along the way. If I can run this distance without breaks, minimum standard will be achieved. But the pace was good at 10.6kph. Goal is 10k, no breaks, 12kph pace.

No weights this week. Hangover stopped me on Saturday.

Plan

Diet:

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

Morning fasting is when the fat is used.

Trial eating last meal at 6pm, so I have a two hour window before sleeping. Get some hiking meals to trial, but otherwise, Maccas will do (bunless double quarter pounder).

Sleep:

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

This week, try eating last meal at 6pm.

Exercise:

Once a week weights and cardio.

Bonus 20 minute sessions when able to sleep early. Aim for three of them, all weights.

Goal:

76.9kgs