16/01/2013
Morning weight: 235.9lb Bodyfat measurement: 36.4% – body fat is going to have some variance… but as long as I see good results and make sure i’m getting enough protein, and enough fats to make sure protein isn’t the choice fuel source its got to go down!
DOMS on the chest from even the smallest of workouts so no training again today. I’ll try and do some compound moves tomorrow, perhaps squats to start :).
Little short on calories again but macros are pretty sweet if the calcs I’m working for are OK, lets hope they prove to be soon! My macros before the last meal of the day which was salmon, were perfect on 45% fats/35% protein/20% carbs but in the end I’ve ended up with less carbs in the grand scheme of things which isn’t bad whilst trying to lose some fat! To top it off I got my fiber in no problem :).
| Meal 1 |
Calories |
Carbs |
Fat |
Protein |
Fiber |
Sugar |
| Fruit – Banana, 50 g |
71 |
17 |
0 |
1 |
1 |
0 |
|
| Sainsbury’s – Mango Chunks (Frozen), 50 g |
31 |
7 |
0 |
0 |
1 |
7 |
|
| Reflex – Instant Whey Strawberry, 1.5 shake |
146 |
2 |
2 |
30 |
1 |
2 |
|
| Sainsbury’s So Organic – Crunchy Peanut Butter, 30 g |
185 |
2 |
15 |
9 |
3 |
1 |
|
| Add Food
|
433 |
28 |
17 |
40 |
6 |
10 |
|
| Meal 2 |
| Mexican Paleo Chicken Stew, 1 serving(s) |
381 |
18 |
12 |
39 |
4 |
13 |
|
| Add Food
|
381 |
18 |
12 |
39 |
4 |
13 |
|
| Meal 3 |
| Free Range Hard Boiled – Hard Boiled Egg – Free Range, 120 g |
120 |
0 |
10 |
12 |
0 |
1 |
|
| Sainsburys – Chopped tomatoes in tomato juice correct, 230 g |
49 |
8 |
0 |
3 |
2 |
7 |
|
| Add Food
|
169 |
8 |
10 |
15 |
2 |
8 |
|
| Meal 4 |
| Tesco – Green Thai Chicken Curry, 400 g- 1/2 can |
430 |
6 |
25 |
38 |
14 |
6 |
|
| Add Food
|
430 |
6 |
25 |
38 |
14 |
6 |
|
| Snacks |
| Braham and Murray – Good Oil -Hemp Seed Oil, 15 ml |
60 |
0 |
15 |
0 |
0 |
0 |
|
| Add Food
|
60 |
0 |
15 |
0 |
0 |
0 |
|
| Snacks |
| Asda – Fresh Scottish Salmon 100 g, 110.0 g |
261 |
0 |
15 |
31 |
1 |
0 |
|
| Fresh – Brocolli, Fresh, 100 g |
38 |
2 |
1 |
3 |
3 |
2 |
|
| Oil – Olive, 1 tsp |
40 |
0 |
5 |
0 |
0 |
0 |
|
| Carrots – Raw, 100 g |
41 |
10 |
0 |
1 |
3 |
5 |
|
| Oil – Sesame, 1 tsp |
40 |
0 |
5 |
0 |
0 |
0 |
|
| Cabbage – Raw, 50 g |
12 |
3 |
0 |
1 |
1 |
2 |
|
| Garlic – Clove, 1 clove |
4 |
1 |
0 |
0 |
0 |
0 |
|
| Amoy – Reduced Salt Soy Sauce, 10 ml |
6 |
1 |
0 |
0 |
0 |
1 |
|
| Add Food
|
442 |
17 |
26 |
36 |
8 |
10 |
|
|
|
| Totals |
1,915 |
77 |
105 |
168 |
34 |
47 |
|
| Your Daily Goal |
2,100 |
105 |
105 |
184 |
30 |
42 |
|
| Remaining |
185 |
28 |
0 |
16 |
-4 |
-5 |
|
|
Calories |
Carbs |
Fat |
Protein |
Fiber |
Sugar |
engineerednutrition 