The week that was

So this was really Week 2  of my new program and in reality NEXT week will really be my first week where I have my diet/nutrition AND my training all ordered and structured….if you know what I mean. On the basis that you don’t know what I mean…let me explain. Last week I was just eating whatever….just eating ‘normally’ and training. This week was the first week I got my diet/nutrition in order…in that I deliberately organised and structured my meals and recorded it all as well as training. I am still trying to work out exactly how much training I am going to do and how I am going to structure it…I am trying to balance my training to try to optimise my return on investment time wise from training. I think this is actually going to take another couple of weeks to really refine and organise.

So anyway…here’s the data to start with so you know the facts

I am going to break this down with some facts/data as we go so you can see what I am talking about as I go.

Firstly….here are my morning weights, training, calories, macro’s and deficit for each day this week:

Monday – 114.5kg – No Training – 1,676 cals, 93g Fat, 22g Carbs, 161g Protein = 2000 cal deficit.

Tuesday – 112.6kg – 2x1hr BJJ + 2x40min/4km walk – 2,194 cals, 125g Fat, 40g Carbs, 233g Protein = 3250 cal deficit.

Wednesday – 109.7kg – 2x1hr BJJ + 2x40min/4km walk – 2,141 cals, 143g Fat, 80g Carbs, 164g Protein = 3250 cal deficit.

Thursday – 108.8kg – 1hr BJJ + 40 min/4km walk – 1,750 cals, 78g Fat, 88g Carbs, 216g Protein = 2750 cal deficit.

Friday – 108.5kg – 2hrs BJJ – 2,920 cals, 193g Fat, 90g Carbs, 224g Protein = 2000 cal deficit.

Saturday – 109.0kg – No Training – 2,908 cals, 133g Fat, 109g Carbs, 177g Protein = 500 cal deficit.

Sunday – 110.0kg – No Training – 2,570 cals, Fat 161g, 120g Carbs, 182g Protein = 1000 cal deficit.

So that is a 14,750 calorie deficit for the week.

So not a great week training wise…but not terrible either. Not a perfect week diet and nutrition wise…but not bad either. I am sure my numbers aren’t perfect but curiously I think they sort of all add up.

I am down 4.5kg over the week BUT that’s certainly not all fat but when you consider that 1kg of fat has 7,700 calories and by the numbers my 14,750 deficit would account for say 2kg of fat burnt which I don’t think is too much of a stretch. The rest of the ‘weight’ lost would be in large part glycogen and associated water in that I don’t think I would be as fully ‘carbed up’ as I was when I weighed in last Monday morning.

Diet and Nutrition
My diet has been pretty simple and really easily managed…Meat + Eggs + Cheese + Salads + Non Starchy Vegetables. I’ve not been hungry…I’ve not been starving myself…and in fact I’ve had to grind my way through a few meals just to get them down and to ensure I get enough protein in. This coming week I will be able to structure my deficit better and manage my nutrient timing more efficiently to ensure that my training isn’t effected….as I had a few flat spots this week. This weekend I’ve had a couple of cheat meals/refeeds this weekend along with 7 beers and am full and happy and looking forward to the week ahead.

So….where to from here I hear all three of you ask?
Easy…although I am glad you asked….a more structured training routine….a modest and consistent daily calorie deficit which I will have in the same range next week but more evenly shared through the week. This coming week will give me a better idea of where I will be aiming to be at the end of the month. I am looking to drop 2kg a week….with a view to being 102kg in 4 weeks time….the long term goal is to be a fit and health 98-100kg on an ongoing basis.


11 thoughts on “The week that was

    • I still do resistance work of sorts…in that I do A LOT of push up and push up variations and A LOT of pull ups and chin ups as well as A LOT of core work.

      I spend a lot of time running in my day job and then BJJ when I can outside of that.

    • Sorry.

      OK…I am not doing much weight training because it doesn’t contribute much if anything. I have enough exposure to heavy muscular contraction grappling and doing bjj. I can still bench 1.5xBW (I did that just for a laugh a couple of weeks back at training when some lads I was coaching were benching and I just warmed up and worked up in singles) so I don’t see what weight training would add at this stage…if I were to spend time weight training I would have to take time away from bjj/grappling and or running and at the moment they are way more important to me.

      Is that better?

  1. yeah it does indeed , does it also help with dropping bw if you are not weight training or is it just a matter of training priorities as stated above ?

    • The last 2 weeks I’ve been less strict on my diet and dropped a kilogram last week and this week. I don’t want to let my dieting interfere with my training or my performance at work so I am going to continue with my current plan. What I am going to do is to do a little bit more cycling as well.

    • I am not just trying to cut ‘weight’…I am trying to lean out. One of my major goals at the moment is to improve my running. I need to improve all aspects of my running…the distance stuff as well as the sprint stuff.

      The choice not to do weight training is more about just making the best use of my time rather than helping drop weight.

      • Thanks, good answer. Is the maximal contraction you get from grappling/BJJ enough to maintain lbm while on a deficit?
        Also as far as the performance drop on a diet I’ve never found much info on it how do you know the balance is that experience knowing yourself and coaching enough or do you have rough guidelines you use?

      • Yes, for me it is…I haven’t lost much muscle mass and my performances haven’t deteriorated…not measurably so anyway.

        The performance drop on a diet is a reasonably easy calculation but it’s a long story and it depends what type of training we are talking and where it lies on the spectrum between power and endurance….it’s a story for another day.

  2. Will

    You might post more details on your actual macros and training from a calorie perspective. Then the actual calculation to work out the deficit. I think that would be helpful for a lot of people.



  3. What I might do instead is log my food along with my training next week and add a bit of an explanation regarding my food choices and dietary structure.

    You should get Damian to do the same. I have given him some guidelines to lean him out a bit and improve his health along with giving his metabolism a rev up.

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