paperiniko's Journal, 31 August 2012

Today weighing at 92.3 kg:-1.4kg in line with forecast considering the gross kcal deficit of 17700 since last time (13300 kcal considering Bodymedia 10% burn overestimate).
Fat % down to 26.6% fat (down from 27.6%)which is the best data this time, and 109.5 cm waist down from 111. Lbm 35% up from 33%.
My calories intake has stayed higher than I targeted at 2625 on avg for the period, but I was very active with tennis and bike so my burn was also quite good at 3800 on avg. Ideally I would like to go down to an avg of 2100 but if I can keep up the burn rate, it does not matter too much since it is better to loose no more than 2-3 kg per month anyway.

Calorie deficit keeps being a great way to forecast fat/weight variance the only time it was quite off was last weigh in when I have lost only 0.6kg vs an anticipated 1.8-2. Not sure way,maybe due to the unusual physical effort of riding the bike for 450km to Paris or maybe I underestimated the kcal I ate with all the cheese I ate, anyway for the rest the bodymedia and fatsecret have been great at estimating my fat loss.

I need to increase my resistance training being more consistent with two sessions a week of body weight training. So far since coming back from Paris I have managed to do so, but need to increase intensity.
203.5 lb Lost so far: 57.1 lb.    Still to go: 47.0 lb.    Diet followed reasonably well.

Diet Calendar Entries for 31 August 2012:
1934 kcal Fat: 63.71g | Prot: 100.26g | Carb: 242.84g.   Breakfast: Sultana Bran, Almond Milk, Blueberries, Bananas. Lunch: Olive Oil, Wholegrain Basmati, Fresh Pork Mince, Spicy Bean Sauce, Red Pepper, Onions, Mushrooms, Soft Silken Tofu. Dinner: Chicken Breast (Skin Not Eaten), Lowfat (1-2% Fat) Cottage Cheese, Aubergine, Olive Oil, Lettuce, Ice Cream, Cherry Tomatoes, Italian Bread. Snacks/Other: Raisins, Chunky Peanut Butter, Organic Savoury Rice Cakes, Coffee Mate Light. more...
3411 kcal Activities & Exercise: Bicycling (slow) - 11/mph - 1 hour, Tennis - 1 hour, Resting - 14 hours, Sleeping - 8 hours. more...
on diet paperiniko's own diet   losing 1.5 lb a week

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