Operation Get Dan Diced Week 4 Update

Operation Get Dan Diced Week 4 Update

4 weeks now complete of Operation Get Dan Diced – 2 weeks to go!

It’s getting hard now!


Week 4 Progress Pics







2 weeks to go – weight has stayed roughly the same

My morning body weight was an average of 76.9kg this week.  Last week’s average was 77.3kg, so roughly the same.  My evening body weight this week was an average of 73.3kg.  Last week the average was 73.5kg, so again roughly the same.  I still seem to be tightening up and continuing to get leaner though!  It still amazes me how much water I hold and by how much my bodyweight changes from morning to evening.

My legs are still holding fat

My legs are definitely the weak link right now.  My legs have always been the last place I lose fat from.  Right now they are still way smoother than upper body.  So I am really pushing it now over these remaining 2 weeks to try and get my legs as lean and defined as my upper body is.



Food is decreasing!

Sadly, me and Jake Weekes made the decision to drop my food intake for these last 2 weeks to try and get these legs lean.  So my calories are now at 1900 per day.  As mentioned previously, I still have to be careful about leaving some room in my calorie budget for when I’m awake during the night.



Training has very rapidly gone down the toilet.  I am still weight training 4x a week.  But my performance is now crap.  This can only be expected when calories start getting low and body fat gets really low.  I have to really motivate myself to still train as hard and as heavy as my body will let me – even if the reality is that the weights used are pretty pathetic!


I am still trying to keep up my other extra curricular activities.  As bad as my energy levels are, if I want to keep losing fat, I have to force my body to keep going!  It is very very difficult, I won’t lie!

So I have still done a little bit of bag work (with limited footwork due to my knee injury).  Plus I have been doing cardio on the cross trainer and the bike.


Knee Rehab

I have been continuing to do some knee rehab almost everyday.  I actually have had my MRI scan now (I went private in the end due to the long NHS wait!).  The results weren’t what I wanted to hear.  I have a tear, so the injury is more serious than I thought.  I have no idea when I’ll be back training martial arts properly again.  So all I can do is focus on the things I CAN control – which in this case is to continue the rehab exercises as much as possible!



Average daily calories across the week were 2044 calories per day.  As mentioned, I am now trying to stay under 1900 calories a day.  Although this isn’t a huge change, I am finding this very hard to adhere to!

Average daily grams of Protein across the week were 217g per day.  The target was 217g, so this is spot on.

Average daily grams of Carbs across the week were 146 per day.  The target was 163g, so close enough!

Average daily grams of Fat across the week were 64g per day.  The target was 72g, so also close enough!



This week’s step count was about 17,326 steps a day on average.  Higher than last week’s average of 16,000.  This surprised me, as I have been finding any physical activity so much harder due to low energy!  I just need to try and keep this up now!  Remember this doesn’t include any steps during formal exercise – I don’t wear my FitBit while training.



My sleep stayed constant at about 5 hours a night on average, though this figure paints a false picture!  Some nights I got just 2 hours, but then 1 or 2 nights I got about 6 or 7 hours.


Leaner Stronger

dietI am still very happy and looking forward to continue to work with Jake Weekes of Leaner Stronger as one of his online coaching clients over the remaining 2weeks!


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