nine months on

After a bit of a gap, an update. It is more than nine months since I resolved to lose some weight using this 4 hour body, slow-carb plan. After nine months, I can say it is a plan that can result in not just losing weight, but keeping it off too.

I have now a holding weight which I can comfortably acheive: 82kg. My fat % continues to drop and I am now between 14% & 15% consistently.

My diet now is simple, though I am nowhere near so strict. I sometimes include some nuts, or a spoonful of Nutella or similar. I also drink Diet Coke once again, in addition to copious quantities of St Yorre sparkiling water. Definitely no cheating at breakfast and through to lunch, as this seems to be the most important time.
Mon-Fri
- 3 x poached egg for breakfast;
- bean salad, tuna, Indian lime pickle for lunch
- low-carb dinner

Sat
- 3 x poached egg for breakfast;
- out for lunch, so a best effort!
- low-carb dinner

Sun
anything goes!

Exercise is pretty regular too:
Sun: flat road run (approx 1 hour)
Mon: gym, no aerobic (warm-up + weight machines only)
Tue: hilly road run (approx 50 min)
Wed: Wing Chun
Thur: rest
Fri: gym, including 20 min intense aerobic + 10 min light aerobic.
Sat: rest

Mass (total & lean)

fat by mass & percentage