Week 11 Measurements

 Coming up to 3 months now. I've introduced more carbs in recent weeks to try to improve my ability to exercise and race. My weight has gone up slightly, though in reality has been fairly stable for a few weeks. But muscle percentage is up a bit and fat down, so that's good.

Target Weight:   72Kg

Monday May 9th

Weight:                 76.2 Kg          (last week 75.5)            (originally 87.5)

%Fat:                   14.6%             (last week 14.9)            (originally 22.9)

%Muscle:             81.1%             (last week 80.8)            (originally 73.2)

Muscle Weight:    61.8 Kg          (last week 61.0)            (originally 64.1)

%Water:              57.8  %           (last week 57.2)            (originally 51.6)

Waist:                   88 cm             (last week 89)               (originally 100)

FTP:                     258                 (last week 258)                 (originally 275/3.15)

Blood Pressure:   106/69            (last week 110/63)       (originally 120/80)

BMI:                    22.2                (last week 22.0)            (originally 25.5)

Total Weight Loss:   11.3 Kg

%Fat Loss:               8.3%

Week 9 Measurements

Another kg off this week. Within sight of the finish now.

Target Weight:   72Kg

Monday Apr 25th

Weight:                 75.5 Kg          (last week 76.4)            (originally 87.5)

%Fat:                   14.9%             (last week 15.3)            (originally 22.9)

%Muscle:             80.8%             (last week 80.4)            (originally 73.2)

Muscle Weight:    61.0 Kg          (last week 61.4)            (originally 64.1)

%Water:              57.2  %           (last week 56.9)            (originally 51.6)

Waist:                   89 cm             (last week 89)               (originally 100)

FTP:                     258                 (last week 258)                 (originally 275/3.15)

Blood Pressure:   110/63            (last week 109/73)       (originally 120/80)

BMI:                    22.0                (last week 22.2)            (originally 25.5)

Total Weight Loss:   12.0 Kg

%Fat Loss:               8.0%

Return to racing and seriously under powered

 I returned to racing to join my team for the latest Zwift Racing League season.

After missing the first race through being away, my first race was April 12th. This was a TTT. I was definitely struggling on the flat more than I would have been before the keto experiment, but I did my pulls on the front and held on reasonably well until the last 3K when I was the only team member to drop.

The next race was a points race with lots of sprints and a climb towards the end. My legs felt drained in the warmup, and for the first time ever I was dropped right at the start with the initial eyeballs out surge. From then on I just tried to maintain the best pace I could manage and I did pick up places throughout the race, but nevertheless my average power was only 220W for 1 hour which was seriously bad - That should be my all day effort!

I really can't explain the loss of power. Even compared to recent FTP tests and the TTT the previous week, it was way down. I hadn't been fasting, in fact I'd probably been deliberately eating a few extra carbs. Curious...

Week 8 Measurements

 Weight loss slower now, but still gradually dropping. Close to my original target of 75Kg.

Target Weight:   72Kg

Monday Apr 18th

Weight:                 76.4 Kg          (last week 77.2)            (originally 87.5)

%Fat:                   15.3%             (last week 16.2)            (originally 22.9)

%Muscle:             80.4%             (last week 79.6)            (originally 73.2)

Muscle Weight:    61.4 Kg          (last week 61.8)            (originally 64.1)

%Water:              56.9  %           (last week 56.1)            (originally 51.6)

Waist:                   89 cm             (last week 90)               (originally 100)

FTP:                     258                 (last week 258)                 (originally 275/3.15)

Blood Pressure:   109/73            (last week 110/60)       (originally 120/80)

BMI:                    22.2                (last week 22.5)            (originally 25.5)

Total Weight Loss:   11.1 Kg

%Fat Loss:               7.6%

Week 7 Measurements

2 weeks since the last set of measurements due to being away in The Lake District for a few days. A few days of being less strict with the carbs but still pretty good. I'd actually gone down to below 77Kg before I went away and was up to 79Kg when I got back.

Target Weight:   72Kg

Monday Apr 11th

Weight:                 77.2 Kg          (last week 78.1)            (originally 87.5)

%Fat:                   16.2%             (last week 16.7)            (originally 22.9)

%Muscle:             79.6%             (last week 79.1)            (originally 73.2)

Muscle Weight:    61.8 Kg          (last week 61.8)            (originally 64.1)

%Water:              56.1  %           (last week 55.6)            (originally 51.6)

Waist:                   90 cm             (last week 91)               (originally 100)

FTP:                     258                 (last week 252)                 (originally 275/3.15)

Blood Pressure:   110/60            (last week 120/80)       (originally 120/80)

BMI:                    22.5                (last week 22.7)            (originally 25.5)

Total Weight Loss:   10.3 Kg

%Fat Loss:               6.7%

FTP up a little to 258W

 I'm about to start a new 80/20 training plan so wanted to get an up to date FTP. I did a Zwift ramp test and although still way down on a year ago, saw a moderate improvement to 258W. At my new weight this is an improvement on my pre-keto WKg - now up to 3.4 - so that should help with the climbing, though still no where near enough to be competitive in the B category.

Week 5 Measurements

Not much happened this week in terms of weight, but the other measures continued to go the right way. Tweaked target weight again, thinking that 70Kg was perhaps too low - 72Kg should be achievable without losing muscle mass.

Target Weight:   72Kg

Monday Mar 28th

Weight:                 78.1 Kg          (last week 78.3)            (originally 87.5)

%Fat:                   16.7%             (last week 17.8)            (originally 22.9)

%Muscle:             79.1%             (last week 78.1)            (originally 73.2)

Muscle Weight:    61.8 Kg          (last week 61.2)            (originally 64.1)

%Water:              55.6  %           (last week 54.6)            (originally 51.6)

Waist:                   91 cm             (last week 93)               (originally 100)

FTP:                     252                 (last week 252)                 (originally 275/3.15)

Blood Pressure:   120/80            (last week 119/81)       (originally 120/80)

BMI:                    22.7                (last week 22.8)            (originally 25.5)

Total Weight Loss:   9.4 Kg

%Fat Loss:               6.2%