I spent 9 days in Tel Aviv mostly dancing, walking in the sun, a little swimming, sleeping and eating very very well…..
….and I have….
- gained weight
- gained muscle
- lost body fat including sub-cutaneous fat
All around, I’m happy with these numbers.
I’d love to continue my Israel diet, and eat lots of fresh veg, fruit, and cheese salads.
Getting back on track!
After completing the Tokyo Marathon, I have rather lost my mofo, gaining a kg, and ceasing my regular exercise routine.
Moving forward I need to decide on some new goals!
Well, how about I recommit to my old goals?
Weight: 71:3kg -> 70kg or less
Subcutaneous fat: 13.7% -> 10% or less
Muscle: 34.8% -> 37% or more
Diet: no refined sugar products (definitely); no refined flour products (if I can do this, I will)
Alcohol: none Sunday – Thursday / Friday
Exercise: —? Unclear at this point.
I slept better after having been to the gym last night. I missed it more than I thought I would. I didn’t hit it hard by any means. But, it was good all the same to do a simple cycle through some arms, back, chest and legs on the machines.
I guess I wanted for my body in 2 days time to feel an all-round sense of that reassuring pleasurable muscle ache.
Pec (machine) 50.5,5,4
Shoulder Press (machine) 35.7,4,4
Wide-Grip Lat Pulldown (machine) lat 60.4,4,1
Leg Curl 45.7,9,8
Leg Press 100.7,7
Chest press (machine) 50.5
I ran 21.07 in 117 minutes this morning with Jonathan.
I had been out the previous evening and had some wine, which didn’t help with our run this morning.
Ran 30km with my marathon training buddy Jonathan today. It took us 2 hour 53 minutes of running time, with 38 minutes of breaks.
I ran 15.05km in 1 hour 26 minutes.
Ran 8.32 km in 55.21 minutes.
Ran 8.13 km in 54.18 minutes.
Ran a short 4.35 km in 24.02 minutes.