My 10 Week Sprint! - Tracking and Process

science
food
(Tola) #1

Hello everyone

Started a 10 week sprint on Monday 7th of October, and ending 15th of December. Though it may end earlier depending on hitting my goals earlier.

My key objective and result is to reduce my body fat % by ~8% from an estimated ~19%, get closer to the adonis ratio.

Method: A mixture of exercise (4-6 times a week range) + balanced keto meals.

Will be posting weekly results, and any key learnings / changes weekly till the 10th week. Cheers.
Tracking:
Tuesday, October 8, 2019
Waist around Navel (Inches): 39
Shoulder Circ (Inches): 51.1
Biceps resting Circ: 15.1
Standing thigh peak (inches): 26.5
Weight (KG): 104.7
Height: 6’3
Age: 29

(Tola) #2

21/May/2020 - Morning
Many months later, and I am back. Hopefully give some basic updates daily / twice a day (Might skip a day or two, but will keep you updated).

The $65 Billion Dollar Hook

The Dream:
Basketball: Soar the sky, aerial assault. To play my favourite sport to an elite level, but to a playful bonding level too!

Checklists & Routines
Distance walked: 5.3 Miles
Weights: Push-ups (10), Dumbbell clean and press (10), Dumbbell Squats (10)
Expected grams of carbs for today: ~30G
Expected calorie used: ~2800
Expected Calorie consumed: ~1800

Reward
Play Fifa, call that awesome friend :slight_smile:

(Tola) #3

22/May/2020 - Morning
Feedback on Yesterday: 21/May/2020

Situation
Failed in the evening, ordered take out - Waffles chicken burger… so good though… Lol

Key Learnings & Actions to take
Define my Bottom - Take out pizza hut, waffle burgers, etc - is a really bad bottom.
So actually buying Whole grain bread, and getting sweet potatoes for whenever I choose to cheat.
Delete take out Apps - So easy to start browsing through and order, take that option away, make it less easy to do!
Lastly, enjoy within Keto: Foods I actually love, buy them and have them ready, some cooked in the Freezer too!
1. Stir fry
2. Cauliflower Fried “Rice”
3. Nuts & Dark Chocolate
4. Spinach Beef Stew
5. Asparagus & broccoli
6. ‘spinach & avocado’ Shake
7. Halo ice cream - Yum Yum
8. Keto pancake breakfast
9. Lettuce taco with jerk meats
10. :rotating_light: in emergency, heavy seeded grains burger bun, and heavy seeded grain bread.

Yesterday’s - 21/May/2020

The $65 Billion Dollar Hook
The Dream:
Basketball: Soar the sky, aerial assault. To play my favourite sport to an elite level, but to a playful bonding level too!

Checklists & Routines
Distance walked: 5.4 Miles
Weights: Push-ups (10), Dumbbell clean and press (10), Dumbbell Squats (10)
Grams of carbs: Very unlimited … lol
Calories used: ~2,900
Calories consumed: ~4000-5000

Reward
Called friends,
Did not play Fifa 19

(Tola) #4

23/May/2020 - Morning

Feedback on Yesterday: 22/May/2020

Situation
Executed nicely!

Key Learnings & Actions to take
Repeat Repeat Repeat

Yesterday’s - 22/May/2020

The $65 Billion Dollar Hook
The Dream & Long term Reward:

Basketball: Soar the sky, aerial assault. To play my favourite sport to an elite level, but to a playful bonding level too!

Kobe 24 - (1 of 24)

Checklists & Routines
Distance walked: 7.9 Miles
Weights: Push-ups (10), Dumbbell clean and press (10), Dumbbell Squats (10)
Grams of carbs: ~30g
Calories used: ~3,200
Calories consumed: ~1000-1300

Short-term Reward
Called friends in the late evening
YouTube & Netflix in the late evening

Cost/Pain
Not much tbh

General Feeling
Glad to have done day 1 well :slight_smile:

(Tola) #5

24/May/2020 - Morning
Feedback on Yesterday: 23/May/2020

Situation
Executed nicely!

Key Learnings & Actions to take
Be your best friend

  • Possible to have the (slice bread, peanut butter (10g), and halo) as back up - 250cal - 23g total
    • At 1400 a day, still hit 10.5% BF… and you actually enjoy the journey.

Food

  • Lunch state: Just ensure the lunch is kept under 600 + zero snacks…
  • Dinner state: feels amazing, Some freedom and most of your daily allowance + peppermint tea walk :slightly_smiling_face:… Mood went straight up :slightly_smiling_face:

Week Division

  • Chase lunch up with coffee during the working week, but weekends… okay to allow the mid day nap! :sleeping:

Yesterday’s - 23/May/2020
The $65 Billion Dollar Hook
The Dream & Long term Reward:
Basketball: Soar the sky, aerial assault. To play my favourite sport to an elite level, but to a playful bonding level too!

Kobe 24 - (2 of 24 complete)

Checklists & Routines
Distance walked: 11.2 Miles
Weights: Push-ups (10), Dumbbell clean and press (10), Dumbbell Squats (10)
Grams of carbs: ~100g
Calories used: ~3,500
Calories consumed: ~2700

Short-term Reward
Nice evening walk
YouTube & Netflix in the late evening

Cost/Pain
Felt this a lot in the afternoon, expected though!

General Feeling
Day 2 done well

(Tola) #6

Yesterday’s - 25/May/2020

The $65 Billion Dollar Hook
The Dream & Long term Reward:

Basketball: Soar the sky, aerial assault. To play my favourite sport to an elite level, but to a playful bonding level too!

Kobe 24 - (3 of 24 complete)

Checklists & Routines
Distance walked: 13.9 Miles
Weights: Push-ups (10), Dumbbell clean and press (10), Dumbbell Squats (10)
Grams of carbs: ~100g
Calories used: ~3,900
Calories consumed: ~1900

Short-term Reward
Nice evening walk
YouTube & Netflix in the late evening

Cost/Pain
Today was super calm :slight_smile:

General Feeling
Glad to have done

(Tola) #7

7 Day Summary

The $65 Billion Dollar Hook

The Dream & Long term Reward:

Basketball: Soar the sky, aerial assault. To play my favourite sport to an elite level, but to a playful bonding level too!

Average Routine - Checklists & Routines

Distance walked: 11.5 Miles

Weights: Push-ups (10), Dumbbell clean and press (10), Dumbbell Squats (10)

Grams of carbs: ~100g

Calories used: ~3,900

Calories consumed: ~1900

Date Exercise Calories Consumed Deficit (Expended - Consumed)
Tuesday, May 26, 2020 Walking Counter (Explore London) + Flow 2205.72 1320.28
Wednesday, May 27, 2020 Walking Counter (Explore London) + Flow 2298.72 2280.28
Thursday, May 28, 2020 Walking Counter (Explore London) + Flow 1960 1671.3
Friday, May 29, 2020 Walking Counter (Explore London) + Flow 1645 1904.4
Saturday, May 30, 2020 Walking Counter (Explore London) + Flow 4200 51.4
Sunday, May 31, 2020 Walking Counter (Explore London) + Flow 2640 991.3
Monday, June 1, 2020 Walking Counter (Explore London) + Flow 1570 2002.8
Total 7 Day Deficit 10221.76