Day 4 – Food & Body Log

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 :).

Screenshot_2013-01-16-20-49-58 Screenshot_2013-01-16-20-50-05

Your Food Diary For:

Prev Wednesday January 16, 2013 Next
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
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