I managed to survive a holiday and not put on too much weight. We ate a lot on holiday, but walked a lot too. I end the week around 12.8kg of fat and I need to be 12.1kg at the end of August. So I just need to keep going.

Day Tue Wed Thu Fri  
Weight 78.9 78.4 78.7 78.1 78.2
Fat % 16.7% 16.7% 16.8% 16% 16.4%
Fat 13.1763 13.0928 13.2216 12.496 12.8248

I’ve managed to stay under 2000 calories, except on Thursday where some salmon pushed me over the limit.

  Mon Tue Wed Thu Fri
Calories 1429.71 1899 1934.5 2081.5 1901
Protein (g) 112.2185 164.6412 245.0333 208.0868 237.1175
Fat (g) 83.362 71.865 95.9125 114.8305 93.503
Sugars (g) 9.2375 14.148 11.14 16.862 12.9075
Non (g) 6.2029 30.2373 17.3739 29.9689 19.2165

In terms of my objectives:

  1. 1800-2000 calories Sun - Fri, low-carb - other than Thursday, this is good.
  2. Except 30g porridge allowed 2 hours before workouts. Yes.
  3. Abs workouts Mon, Wed, Fri and Sat. Yes (although I need to get around to it today…)
  4. Gym Tue, Thu and Sat. Yes.
  5. One hour of working on my book Mon - Sat. This is by far the most difficult and I didn’t get to it yesterday. Writing for one hour a day is not necessarily the best way to do it anyway.
  6. At least 15 minutes of bass practice a day. Yes, except I was a bit under yesterday.
  7. Wind down after 8pm. Yes.
  8. 6500+ steps daily. Yes.
  9. Exercise bike or go somewhere on the bike, 4 times a week. Yes.
  10. No alcohol (except 5th, 8th and 15th August). Yes.

All in all, a controled week. Now I’m off to the gym.