Decided to make a few changes in my life earlier this year : restarted running after doing bascially no physical activity for 14 years, and then started a CICO diet to lose weight quickly.

- 32 yo - 1m83 *(6'0)*
- SW : **102 kg** *(225 lbs)*
- GW : **76 kg** *(167.5 lbs)*

- 15/02 : Started running
- 18/04 : Started CICO diet
	- **1000 cal/day** for the first ~3.5 months
	- Gradually reduced from **1000/day** to **500/day** in the last 6 weeks

&nbsp;

# Results

- CW : **76 kg** *(167.5 lbs)*
	- BMI went from **30.5** to **22.7**
	- Trousers size down from **44** to **38**
	- T-shirt size down from **XXL** to **L** *(and probably could wear M)*
- Running :
	- Started basically from scratch : first session, I could not run more than ~500m without going back to walking, extremely out of breath
	- Now running **3-4 times a week** *(it honestly became an addiction ~3 months ago)*
		- normal runs are **8-8.5k** *(5'10~5'15 pace)*
		- occasional **10-12k** runs in training *(5'15~5'30 pace)*, which are slowly becoming the new norm
	- Ran a **5k** race in **23'25''** 2 weeks ago *(4'41 pace)*, after training for speed instead of distance for ~5 weeks
	- Also walking much more than before *(although I plan on reducing that, walking was mostly to help with the calorie deficit, but it's way too time-consuming compared to running)*
- I'm in the best mental & physical shape I've been in my whole life !

&nbsp;

[Link](https://docs.google.com/spreadsheets/d/e/2PACX-1vStnP1pTBIKH-xotOeNzJxnNH0C5qV4TK94zl6-ZrHYFeJbI--eaRzfNKUqjVeKtVYAoSeE_uk2mIPX/pubhtml) to the spreadsheet where I tracked everything.

&nbsp;

# Future :

- Losing the remaining 0.5 kg (1 lbs) to reach my goal, will be done by the end of the week
- Trying to get back into a neutral calorie balance
  - I'm still in a ~300-400 daly deficit on average without even trying to be, mostly because of running
  - Need to reaccustom myself to buying biscuits & pastries, and need to increase my carb intake
- Training to run a semi-marathon in the next year :)

&nbsp;

Test