Back on the bus after a lovely weekend in Rome
- 30km bike (high intensity)
- Planned 40km but got hit by a van! Not to worry, I’m fine and it was caught on camera…
- Sit-ups (Jack knife, jack knife cross-over, crunch, v-sit, corkscrew)
- Skip, 10 minutes
- Porridge 300g (1x tbsp pumpkin seeds, 2x tbsp raisins)
- 1x apple
- 1x ultimate flapjack
- fish & salad
- T-Bone steak with boiled potatoes and broccoli
- 1x coffee
- 1x tea
- Six glasses of water
- Two cups of green tea
- Four beers
So, what has changed since my weigh in seven days ago?
- Waist 32cm (-3cm)
- Weight 73kg (-3.1kg)
- BMI 24.1 (-1%)
- Fat 23.8% (+0.7%)
- Visceral fat 7 (-1)
- Muscle 35.9% (-0.6%)
So the body composition stats say I’ve swapped muscle for fat! After a bit of surfing and review of my diet this week it would appear, more accurately, that I have burnt muscle. According to University of Illinois Urbana-Champaign if you consume a high-carb diet that is low in protein, you may lose more muscle mass than if you consume a high-protein diet that is low in calories. I haven’t been running a high carb diet per se but it appears I have neglected the protein a little this week.
So the bones of this require an increase in steak, eggs, turkey, quinoa, tuna, salmon, soba noodles and other low fat, high protein foods in order to maintain the muscle. By completing a reasonably demanding week I’ve asked a lot physically but haven’t fed enough protein into the mix. My body was subconsciously craving the steak 🙂 It’s not all bad and the variances are quite low in percentage terms. I’ve lost 3 centimeters off my waist, lowered my visceral fat and lost 3 kilos overall in a week. As the saying goes though: “prevention is better than cure”.
- Layman D.K., Boileau, R.A., Erickson, D.J., et al., “A Reduced Ratio of Dietary Carbohydrate to Protein Improves Body Composition and Blood Lipid Profiles During Weight Loss in Adult Women),” The Journal of Nutrition, 133(2), 2003, pages 411-417.