Jornal de Adpully, 01 out 21

Another month over and my time to check how I did compared to my plan

1/ Reduce daily deficit to 350 calories. = Not quite was a 470 calorie deficit
2/ Complete a formal 5k run. = Yes two in fact Tavi 5k and Tamar trails parkrun
4/ Continue improvements with Kettlebells. = Yes had two rest days otherwise daily sessions since Aug 15th
5/ Continue to fully populate diet and exercise calendar = Yes
6/ Belt overhang measure better than 190mm = Yes was 155mm now 195mm
7/ Increase protein intake from 21% back to greater than 25% = Major fail was just 17%

Also in September
My Body fat has dropped from 26.8% to 25.3%
Waist 38" to 36"
Lost 1.8kg and total loss in under 4 months 18Kg
This morning I managed 6 press ups! In August it was none
Ran 65 miles and walked 65 miles totalled 475377 steps.
BMI now = 24.7

The plan for October is to continue in the same vein especially with lots of running and kettle bells and try and up my protein. I can now really enjoy myself being a bit fitter and healthier and simply keep the wheels on the bus as I transition to maintenance If I end September minus another inch from my belly minus another 1kg off my weight and with 1% less body fat I will be very happy.

Today I start my weekend away with my mates I'm really looking forward to it - I'm doing the non meat food shopping on the way. For food It's BBQ Souvlaki and slaw tonight. Tomorrow is Pizza, Brisket, ribs,Pork shoulder, baked potatoes, cream teas, biscuits and cake aplenty plus some beer. Breakfasts both days are large fry ups.

Have a great weekend all of you.

77 kg Perdidos até agora: 28 kg .    Ainda faltam: 7 kg .    Dieta cumprida: Razoavelmente Bem.

---

4225 kcal

Líp: 178,39g | Prot: 178,06g | Carbs : 393,97g.   Pequeno Almoço: Kellogg's All-Bran, Milk (Whole Milk), Linusit Organic Milled Flaxseed. Almoço: Bananas, Mayonnaise, Multigrain Bread, Prawns. Jantar: Waitrose Pork Souvlaki Kebabs, Marks & Spencer Feta & Olive Greek Salad, Red Table Wine , Pork Farms Pork Pie, Waitrose Chicken Souvlaki Skewers. Snacks/Outros: Biscuit, Morrisons Bakewell Tart, English Muffin. mais...

2112 kcal

Exercício: 10000 steps - 57 minutos, Descansar - 15 horas e 3 minutos, Dormir - 8 horas. mais...