Author: TheWannaBeFitGuy

One month this journey started. Finalised the move from Belgium and Zurich to my home town. I won’t weight myself before few day. Drove around 20h in 2 days and have eat junk on the road. Whatever it is, tomorrow will restart fresh, going to the gym after work, daily.

1’800 km done. Next workout and routine Monday

Moving my flat and closing my storage in Belgium. A road trip of 1’800km, before I can resume this wonderful journey this Sunday. Learning a lot. Gym can be addictive. Missing it. Hopes won’t take a kilo this week-end. But will definitely continuing to work hard because there is no turn back. Contemplating already the new life it will be

Weight plateau again. Exact same measure, just muscles +0.1%.
At least, it tell me that my diet is maintaining my weight. So got to change the diet for the same workout. Seems there is what we see as a good diet, and what the body see; and both need to be aligned. And the one to listen is the body. The mind must switch. Will commander!

Elliptical training. Got time to think, felt great. And talked to my body! :))

Come body
We go to the 82 kg range
Let the fat go
Don’t worry
We will be fine there
Remember that time?
Come Let’s go
Don’t worry

Hopes he have listen and will stop to keep that fat. We never know.
Was wondering if thinking to be on a diet, kind of stress, may cause the body to enter in a mode where anything that come in stay in. Maybe a survival mechanism. So tried to convince myself that somehow, I’m not dieting. Psychological diet 🙂

Because of the plateau, maybe the body have adapt to the diet and learned how to still make fat storage out of it, to maintain the weight.
So today, will eat differently, to break that learning. For an equivalent kCal intake. Body, you got to let this fat go

Been thinking about the bpm above the optimal fat burning zone.
Will keep it as it. Indeed, expecting the body to adapt and naturally lower the bpm workout with time.

Will most probably do a second workout later today as going to Geneva tomorrow. The opportunity to see the impact on the weight tomorrow while changing the diet and the workout.

1+2 workout

Realised during this second workout. Around 125bpm, sweating the most. Higher less. Tried to stay around that value all along the 2nd workout. Might correlate the fact that at 60-70 VO2max, max fat burn happen, but the 128 bpm seems still to high to maximise the fat burn.
The cool things is, it easy, maybe too much easy making 2 workout a day highly feasible

Hoped better results, but guessing the body have its reasons and the weight will continue its overall drop.
Cardio + upper body today. Will add cardio to each workout and alternate upper/lower body daily. No motivation drop. Opposite!

Just cardio today. Back home thought to do another workout later today.

Fitness scale, after meal, drink and workout (left) and comparison with day 17 (right), with 9 days in between. Beside the weight, no big difference. But still, should be made before workout. Will do next time.
Seems muscles been burned more that fat. Maybe the workout bpm.
May lower the bpm at the next cardio to remain in the in the 60-70% VO2 max zone, that is around 120 bpm as per this calculator (just picked the first).

Next week will return to work.
Seriously considering food substitute like below. It contains all the body needs through 12 tabs for a total of roughly 1’000 kCal.
Just it’s quite expansive (USD24). On the other side, no needs supplements and balanced in term of macros, etc.

At the end, cave men weren’t having this things. Finding it in natural and healthy food is the way. Because there is an after meal substitute, and need to know what is the right diet to maintain the new weight and that are healthy in the long run. Furthermore, those meal replacements, if they are convenient, contains a lot of additives and colorant, and taste either too good, which may cause over eating them, or taste not that good, and no pleasure there. Maybe for a short period of time, they may be good.

Our bodies are our gardens to which our wills are gardeners.
― William Shakespeare

Few things learned yesterday

An interesting perspective eating right from Microsoft Research here.
A must see

Eating organic food appears to reduce the risk of cancer

Among some 69,000 people tracked by French scientists over several years, those whose diets contained more organics had about 25 percent fewer cancers overall, with 35 percent fewer breast cancers in older women and a more than 70 percent reduction in lymphomas. Source

Starchy and non starchy vegetables
Source

Starting to think 1h cardio trigger the body to take its energy from the fat.
And that until the next meal, it may continue doing so.
Another thought is, the body is clever. While the weight isn’t dropping easily, the body parameters on the other hand are improving. Meaning something happen. What if the body needed to first improve some parameter, before it the weight to drop, to secure all first?

Workout today

Sleeping pattern

First time checking the sleeping pattern and bpm during the night. Expected bad score, but overall sounds ok.

Resting bpm during the day

Today upper body

2 set upper body, with the 5km walk roundtrip to the gym

Was wondering why the scale shows an increase of body fat, and a decrease of muscle percentage. Maybe, assuming my diet is a keto one, and beside the scale accuracy or others cause, it can be related to the gluconeogenesis described below (source).
Note: Another random interesting source about what is happening when doing weight training.

Gluconeogenesis

During gluconeogenesis, the liver (and occasionally the kidneys) turns non-sugar compounds like amino acids (the building blocks of protein), lactate, and glycerol into sugar that the body uses a fuel.
When glycogen (your body’s sugar storage) is low, protein intake is high, or the body is under stress then amino acids from your meals and your muscle become one of your main energy sources.

If your body continues to convert amino acids into fuel, it can keep you from getting into ketosis. This is why some ketogenic dieters may experience an increase in body fat percentage and a decrease in muscle mass during their first couple weeks on the ketogenic diet.

But there is no need to worry. The ketogenic diet will still help reverse common health issues like diabetes and obesity and improve health in many ways.
When you start the diet, however, gluconeogenesis will get in the way.

In a review of multiple fasting studies, researchers found that it takes between 18 and 24 hours to deplete glycogen stores and more than 2 days after that for the body to shift into ketosis.

This website come with a calculator to estimate the daily carbs, proteins and fat intake to get into a ketogenic diet.
One salad that I eat have glucides 20 g, lipids 65 g, proteins 41 g.
The protein supplement add 11 g of carbs, no fat and 24 g of proteins.
Should find another supplement with more proteins and no carbs.

Skin elasticity

So I was wondering what will happen with my skin elasticity when I will have reach my goal, and if there is something I could do.

To summarise the reading or videos, drink water, stop smoke, reasonable weight loss rate are the main contributor so a better outcome. Others contributor are age, how long been fat and genetic. Some supplements may help, such as A (Retinol A1), E, C, Retinol, Collagen, Elastin, Selenium, Epigallocatechin (EGCG). Excess of A and E must be avoided.
But the contribution of these supplements have to be taken with a grain of salt, and if it work, then they say, continue.

Finally, at 1 year after the weight loss, the skin would most probably have reach the best it can be.

I suppose I may be lucky on the genetic side, but will have to confirm. For now, I use body oil and will add few of the supplements above to my supplements list.

Weight dropping slightly. Got an idea now of the diet to get that. 1 salad, hake, beans, hard eggs, as example.
Guessing the stomach is getting smaller and so the hunger.
Wouldn’t have believe this diet would have suffice at the beginning of this journey.

When eating something, I sometime think this is what the body need to function. To fuel it, like a car. And looking at it this way, it still sounds to represent a lot of food at the end.

May find all in one vitamins instead of many as here. Might be too much. Will adjust with time

Was curious to know what the salad contains, so checked

Appears that supplements are a must. Also, kind of keto diet, low carbs. Lipids from dressing and parmesan.

Usually, will eat beans or nuts later. Water, tea also

Happy with the cardio today. 1h elliptic 125/150/185W, 619 kcal.

The bpm went a bit high, but as felt ok, I completed the training.
Not sure why it started flat

4 seconds before the end of the workout, to show the intervals.

Seems the weight will start to drop significantly from now, with this routine in place.