Adpully's Journal, 01 Jul 21

Day 27 end of month and for me that means metrics day. From my last diet for years I completed a spreadsheet that ran for 12 months for this diet and I am restarting it. It has all the key health data for each month; average calories used for exercise and diet, total deficit, weight loss, resting heart rate, blood pressure, sticky out bit on belt, steps and distance traveled in the month. Four years on this data is proving really useful.

Last time I didn't start any exercise at all until I had been dieting for two whole months I then started just walking and after six month started jogging - This time I have started exercising pretty much straight away hoping to speed up the reduction. Looking back to then one of the things I remember with a smile is me fitting into smaller and smaller size jeans from something over 40" down to 32". A useful monthly measure I did toward the end was to track how much floppy there was in the end of a specific belt when I was wearing jeans. I still have that belt currently exposed past the buckle is 80mm an improvement of 10mm from the beginning. Below is an illustration. Other news Riley managed two mice overnight, one eaten and one that I chased into the kitchen it's gone under the fridge.

To finish June yesterday I managed 23500 steps by completing a four mile walk, a utube gym session and three hours gardening. Average calorie deficit for June was 1000 calories. For July main aims are a 1000-1200 daily calorie deficit, continue jogging and increase fibre intake to 25g plus per day. Theoretically this will lead to 4 to 5 kg loss for July.

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1371 kcal

Fat: 67.34g | Prot: 78.96g | Carbs: 110.76g.   Breakfast: Tesco Malt Wheats, Milk (Whole Milk). Lunch: Mustard, Olive Oil, Salt, Chicken Breast, Onions, Lettuce, Tomatoes. Dinner: Tesco Ribeye Steak, Chef Select Sauteed Potatoes, Sainsbury's Mange Tout, Tesco Double Cream, Rhubarb, McDougalls Crumble Mix, Grilled Tomatoes. more...

2697 kcal

Exercise: 10000 steps - 1 hour and 9 minutes, Jog 4.91km circuit - 39 minutes, Resting - 14 hours and 12 minutes, Sleeping - 8 hours. more...