Seemed to hit a bit of a 'plateau' this past week. I did two weight training sessions at the gym, and on two other days did a stint on the waterrower, plus I did quite a lot of daily walking - averaging 19,640 ste[s [er day. I also stuck to my planned caloric deficit and macros, averaging 1,554 cals/day with an average of 162 cals/day of protein and 29% of the overall calories from carbohydrates ..read more

I've gotten into a routine of doing my daily walking in multiple blocks of 2K to 4K steps in a 15-30 minute sessions. Spread throughout the day this makes it quite easy to achieve my goal of at least 14K steps/day (up to around 20K on some days). I went to the gym for weight training yesterday, as I am now losing 1 - 1.5 kg/wk fairly consistently, but would like to rmitigate the lean mass loss ..read more

Diet and walking was on track during the past week, resulting in a -1.3 kg change in weight for the week, and a -1.3% reduction in body fat percentage. The diet and walking resulted in an average daily caloric deficit (compared to estimated BMR) of -1,206 kcals/day on average during the past week. The charts of weight loss per week vs. average daily caloric deficit show an almost perfect match ..read more

Watching a youtube video about weight loss and body building by Dr Michael Israetel I found a reference to FFMI (Fat-free Mass Index) calculator at https://mennohenselmans.com/ffmi-calculator/ that lets you enter current body measurements and get an estimate of your (theoretical) drug-free genetic potential for lean muscle mass. At my age my maximum muscle potential will be considerably less ..read more

Only did about 10K steps/day for the first two days of the week, but then picked up and by the end of the week the average daily step count was on target. My average daily protein and % calories from fat and carbs was also what I am aiming for. However, I didn't go to the gym to do weight training at all during the past week, which resulted in my weight continuing to drop but my % body fat not ..read more

The gym I go to for weight training has stationary bikes, stair walkers and treadmills, but doesn't have any rowing machines. I quite like indoor rowing and would like to replace the elliptical machine I have sitting in my lounge room (that I never use). So I decided to buy a Joroto Water Rowing Machine after seeing it was relatively affordable ($600) and was available with a $100 discount and ..read more

Chart updated to end of March in sidebar.Stocks/cash increased $11,724 (+4.81%) to $255,683.Retirement savings (SMSF etc) increased by $55,047 (+3.19%) to $1,783,193 in line with the market trend and our asset allocation.Est. valuation of our home (my half) increased by $1,036 (+0.09%) to $1,140,089. The 'Other real estate' (my 'lake house' and the investment apartment) increased by $6,069 (+0.29 ..read more

Managed to get back into the diet routine and get in more daily walking, but I only felt well enough to go to the gym for a moderately light full body weight training session only Sunday.My progress so far:         Body Recomposition       Averages (per day)Week#    Wt (kg)    Body Fat %    cals    g prot  & ..read more

My 'progress' so far:         Body Recomposition       Averages (per day)Week#    Wt (kg)    Body Fat %    cals    g prot    % carbs    % fat    steps/day1        -3.4       -1.1%         1,348     85& ..read more

My progress so far:         Body Recomposition       Averages (per day)Week#    Wt (kg)    Body Fat %    cals    g prot    % carbs    % fat    steps/day1        -3.4       -1.1%         1,348     85&nbsp ..read more