Well, after a pretty successful first 23 months, I decided it was time to start planning the next stage of my journey down this road to fitness.
First step co-incidedwith a trip to the Nutrition/Dietician’s clinic – and commenced, as I’m now getting used to, with a Dexa scan, and a quick sit in the Bodpod. After a quick jump on the scales, I was allowed to dress properly again, and we sat down for a proper look at where I was, and where to go…
Basically, the first 18 months were there to get me to a weight where was no longer killing myself… Since Christmas 2012, I’ve basically been re-grouping, and slowing down on the weight loss, allowing the loose skin to catch up with the rest of my body, and – in the words of my Physio “Working on the Engine, Rather than the Bodywork” –
So, in the first 18 months, I lost 72.3kg. In the ensuing 5 months, I’ve lost the grand total of 1.2kg. I also lost my Dad, which has obviously meant that frankly I’ve not been exactly focussed on diet and training in the same way. However, it’s not been a complete bust – the tape measure and body fat calipers say that I’ve probably lost nearer 6kg of fat, or at least re-assigned it as muscle! I’ve also dropped 5cm around the chest and 4cm at the waist, so at least 1 shirt size (even in Castelli/Santini sizing!!)
Anyway, I’ve come back with a new set of goals and working targets.
- First of all, my initial “guessed target” for weight of 15st (210lb, 95kg) which, in fairness was a complete shot in the dark – as in “if I can get back to 2 stone heavier than when I was riding seriously, i’ll be happy” has been re-assessed in the light of the result of my latest Dexa scan. And – allowing for everything else, we’ve come up with an Ideal target of 14st (196lb, 88.5kg) – which if I more or less maintain current muscle mass puts me nicely into single figure body fat%. So, my ticker has changed to reflect the new final, final goal.
- Also, my overall activity levels have changed, as I’m no longer spending hours sitting, spending time with my Dad. Instead, i’m either working around the house or out for a walk, or such like. So, I’ve upped my activity setting in the diet/fitness profile.
- And third, because I’ve been complaining that it’s taking me longer to recover from rides and so forth, I’ve been recommended to increase the % of calories from protiens,whilst keeping at least 50% of energy from carbs, and reducing fats to take up the slack – I’ve been recommended to shoot for between 1.4/1.6g of protein per Kg of LEAN body weight per day, to ensure enough “building blocks” are still there to help me recover from back-to-back rides etc…
Now all I need to do is to get back into the training groove – frankly, i’m still finding it a little difficult to focus on targetted riding – I’ll be going along nicely, and then something completely unrelated regarding what I’m going to do in the future will pop-up and I just loose sight of the whole session 😦