Wk15 into Wk16 & progress

This last week has been good in terms of exercise and eating…

Here’s what I did:

Wk15 – 6 April
Mon: Spin & Squat Strength
Tue: 6.4M including 12 Hill reps
Wed: Rest / no walk
Thu: 7.3M run / Spin & Deadlift Strength
Fri: Rest
Sat: Spin & Clean n Press Strength
Sun: 11M run, including 7M of hill reps

24.7M running / 3 runs
13.9M walking / 6 walks
3 strength sessions & Spins / 2:04 + 24 mins

Now here’s the detail…

Calories consumed: 11,988
(similar to last week, but probably down about 1-2,000 compared to usual).

Calories burned: 11,277 resting + 3,787 active = 15,050 total (600 more than last week)

Calorie deficit: -3,076 = -425 vs last week (-2,600) and about 430 cals a day in deficit.

Average steps: 12,164 (+2,000 vs last week)
Average sleep: 8:34
(not as good, down nearly an hour on last week, two bad nights).

Result vs the start (two weeks):
31 March: Weight: 139lbs.
Waist: 75cm / Hips: 100cm
Body fat: 15.9% / 22.1lbs
Lbm: 80.5% / 111.9lbs

12 April: Weight: 138.7lbs (-0.3lbs)
Waist: 73cm (-2cm), Hips: 100cm (-)
Body fat: 15.2% / 21.1lbs (-1.0lb)
Lbm: 81.2% / 112.6lbs (+0.7lbs)

Heading in the right direction, even if it is a small change over two weeks. I was a bit more active this week, even with a good restful day with not much activity on Wednesday, and a rest day on Friday with just a 40 minute walk.

My food intake is probably the biggest change – I’m simply not eating everything in sight / everything I want to, plus I’m aiming for about 30% protein. I’m eating what I need and no more, unless I’ve had a run day where I’ve burned extra calories and want / need to replace the calories for fuel.

There have been a few times I’ve felt hungry towards the end of workouts, but then I’ve refuelled afterwards. But there have also been the odd ice cream, and the odd half an Easter egg or bit of chocolate (when it still leaves me in a deficit).

I have a weekly calorie deficit this week of around -3,000 cals, versus -2,600 last week. So perhaps we’ll see more change in the next week or two. We will see.

Sleep hasn’t been great, with a couple of nights waking at 3am and not being able to sleep for a couple of hours, but we’ve changed the covers to cooler covers so I’m hoping that will help. Working from home has helped, reducing the (short) commute and allowing me to focus on training and eating better.

Here’s the plan for training this coming week, similar to last week:

Wk16 – 13 April (wk3 of Operation 28 Days)
Mon: Spin & Deadlift Strength
Tue: 5-7M easy
Wed: Spin & Squat Strength
Thu: Intervals (45 mins)
Fri: Spin & Clean n Press Strength
Sat: 12-13M long / easy run
Sun: Rest or 5×5 PB Strength

I’ll do walks on my gym days at lunchtime too. It’s nice that the sun is finally coming out although it was a little chilly today. I do like Spring.

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