5/11/2014

Year of the Beefcake (Phase Two)

Filed under: — Bravus @ 12:53 pm

So, it’s a year since I started losing weight. I’ve lost close to 30 kg, and kept it off for a couple of months.

That means I’m going to stop counting every kilojoule every day of my life. I’ve learned a lot about how to eat well and be healthy, and I think I can maintain that without the tool now. I’ll keep an eye on the scales, and if I start to gain weight I’ll reconsider.

I’m currently walking an average of about 60 km a week – several recent weeks have been over 100 km. I hit 3000 total km walked last week. I’ll keep on walking, though perhaps a little less.

The next phase, now that the weight is off and the habits of healthy eating and plenty of exercise are established, is to build some lean muscle. I’m actually quite skinny in the arms now, because I’ve been on low calories and low activity for a long time.

So the plan includes:

  1. Pushups every day – as many as I can do in a single set, no reps. Hope to build up to 100 a day. May add situps or crunches if it gets too easy.
  2. Gym twice a week – starting with whole body, but perhaps a new PT session to develop ‘upper body day’ and ‘lower body day’ later as it builds up.
  3. A balanced diet, but less carbs and more protein.

Lean muscle mass cranks up the metabolism and makes it easier to keep the weight off… and I guess makes me feel good.

I won’t subject you to shirtless photos, but I might kick out some measurements on Facebook now and then…

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