Category Archives: Diary Entries

Day 11 – Quick update.

Hi all,

Sorry for the lack of updates for the past few days! I’ve not been tracking my calories either particularly but I’ve continued eating paleo. I’ve had a few interesting dishes, im the midst of writing them up at the moment but we have:

Chocolate Torte
Chicken/Sausage & Vegetable Cassoulet
Lamb hot pot thing

I’ve had the cassoulet a few times and damn it is tasty, can’t beat poached chicken for moistness for sure!

Just weighed myself and despite indulging in a few slices of the chocolate torte my weight is still down and this morning I am 232.6lb at 36.4%! Although I feel a little dehydrated which knocks the total weight loss so far up to 7.2lb in 11 days. What is going on!

Day 6 – Food & Body Log

18/01/2013

Morning weight: 234.5lb Bodyfat measurement: 37.1% – the weight loss appeared to halt at daily rate it was progressing at daily, a loss of only .1lb compared to yesterday so I guess my glycogen stores are depleted and my body is holding alot less water now. But the body fat measurement has increased once again. Hopefully it starts to go back down as the calculations can’t be totally accurate, and now is where my calorie counting will really effect what weight I can expect to lose.  I’ll try a skin fold test soon in a couple of weeks. My meals weren’t as balanced as the previous days but my daily macros ended up o and close enough. Check out the food diary for what I had including this simple Thai green curry, although I would add chillies next time round to get heat as the paste wasn’t great.

Its starting to feel slightly more natural to not be reaching for those dreaded sugars and instead searching for a healthy fat to fill its place. I’m not sure how many days I can go without a pizza/chocolate/carbonated sugar drink (never drunk diet due to sweetners) as my mouth still waters at the thought of the fore-mentioned, especially pizza!

Screenshot_2013-01-19-00-02-08 Screenshot_2013-01-19-00-02-17

Your Food Diary For:

Prev Friday January 18, 2013 Next
Meal 1 Calories Carbs Fat Protein Fiber Sugar
Reflex – Instant Whey Strawberry, 1 shake 97 2 1 20 0 1
Blueberries – Raw, 70 g 40 10 0 1 2 7
Eggs – Hard-boiled (whole egg), 1 large 78 1 5 6 0 1
Sainsbury’s – Mango Chunks (Frozen), 30 g 18 4 0 0 1 4
Nuts – Cashew nuts, raw, 30 g 166 9 13 5 1 2
Add Food

399 26 19 32 4 15
Meal 2
Paleo – Chipotle Meatballs, 1 serving(s) 346 18 13 38 4 11
Broccoli – Raw, 100 g 34 7 0 3 3 2
Cauliflower – Raw, 100 g 25 5 0 2 3 2
Add Food

405 30 13 43 10 15
Meal 3
Paleo Chicken Thai Green Curry + Garlic Fried Cauliflower Rice, 1 serving(s) 421 17 25 32 5 12
Cauliflower – Raw, 100 g 25 5 0 2 3 2
Oil – Olive, 1 tsp 40 0 5 0 0 0
Add Food

486 22 30 34 8 14
Meal 4
Alexia – Spicy Sweet Potato Fries W/Chipotle Seasoning, 3 oz. 130 23 4 1 3 7
Church & Manor Farm – Free Range Class A Eggs, 3 egg 221 0 17 20 0 0
Add Food

351 23 21 21 3 7
Snacks
Nuts – Cashew nuts, raw, 20 g 111 6 9 4 1 1
Add Food

111 6 9 4 1 1
Snacks
Reflex – Instant Whey Strawberry, 1 shake 97 2 1 20 0 1
Add Food

97 2 1 20 0 1
Totals 1,849 109 93 154 26 53
Your Daily Goal 2,100 105 105 184 30 42
Remaining 251 -4 12 30 4 -11
Calories Carbs Fat Protein Fiber Sugar
Tagged

Day 5 – Food & Body Log

17/01/2013

Morning weight: 234.6lb Bodyfat measurement: 36.8% – so down again and 5lb lost since day 5. Keeping well hydrated and drinking as much water possible i’m about to tackle half hour of kettlebell training and then will finish up with my post workout shake. Today I didn’t do well, I lacked on fibrous veg and failed on my fiber requirement. I was out and hadn’t prepared anything. I don’t like the way my bodyfat appears to be increasing but hopefully its just due to water displacement from the carb depletion. Stomach looked a little smaller today when looking down, but I might be kidding myself! Anyway, i’m a shiny object hunter and want quick results despite knowing it takes time!

Started the day with a shake, peanut butter (need to use it but will switch to almond butter afterwards to stop being slightly faileo here), blueberries again.

2nd Meal of the day was some Chipotle style meatballs, I have a recipe ready which i’ll finish editing tomorrow when I remember to take a picture before I eat them! Chipotle paste is just amazing.

3rd Meal – I was getting a little desperate for something so looked for an egg and sausage muffin recipe which I uploaded here – based on one from paleospirit. I threw some asparagus spears onto the griddle pan and let them char slightly.

4th meal – post workout shake, slight failing today regarding this as I had a 2nd serving of fruit and it was a bad banana :). High in sugar and carbs so not great for weight loss but my deficit should see pass that.

In the end I was Low on calories again but macros are OK despite it being a rough day. Really need to make up with veg tomorrow to get that fiber intake up.

Screenshot_2013-01-17-20-52-44 Screenshot_2013-01-17-20-52-59

Your Food Diary For:

Prev Thursday January 17, 2013 Next
Meal 1 Calories Carbs Fat Protein Fiber Sugar
Blueberries – Raw, 100 g 57 14 0 1 2 10
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

388 18 17 40 6 13
Meal 2
Paleo – Chipotle Meatballs, 1 serving(s) 346 18 13 38 4 11
Generic – Cheddar Grated Cheese – 25g, 40 g 192 1 14 11 0 0
Add Food

538 19 27 49 4 11
Meal 3
Paleo Sausage Egg Muffin, 1 serving(s) 479 10 35 32 1 1
Sainsbury’s – Asparagus Spears, 75 g 21 2 0 2 1 1
Add Food

500 12 35 34 2 2
Meal 4
Reflex – Instant Whey Strawberry, 1 shake 97 2 1 20 0 1
Fruit – Banana, 80 g 114 28 0 1 1 0
Nuts – Cashew nuts, raw, 20 g 111 6 9 4 1 1
Add Food

322 36 10 25 2 2
Snacks
Holland and Barrett – Cod Liver Oil High Strength 1000mg (Fixed), 1 Softgel 6 0 1 0 0 0
Add Food

6 0 1 0 0 0
Snacks
Add Food

Totals 1,754 85 90 148 14 28
Your Daily Goal 2,100 105 105 184 30 42
Remaining 346 20 15 36 16 14
Calories Carbs Fat Protein Fiber Sugar
Tagged

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
Tagged

Day 3 – Food & Body Log

15/01/2013

Last night to be truthful with you all, my head was pounding a little… now this could be diet related, or virus related but I have a feeling I had a bout of “low carb flu” while my body adjusts… my morning weight says it all as I was 236.8lb losing about 2lb in water weight over night sleeping!

I kicked the day off trying out the Coconut Porridge recipe (minus the whey), and i’m not sure if its because my ground almonds are really sweet or because perhaps my dessicated coconut was too sweet but it was pretty horrible to be honest. I’ll give it another try with some alterations… I also didn’t have the flax meal. My calories were nothing like what was calculated as you can see under Meal 1 below in the daily food diary, but the macros worked there-selves out in the end!

I then decided for lunch that I would try and recreate the Foil bag baked Chilli & Lime Salmon with stir fried veg that my other half cooked for me last night, my attempt wasn’t quite so tasty but hey it was pretty damn good.

Foil bag baked Chilli & Lime Salmon with stir fried veg

I decided to start the training about 40 minutes after I finished tackling that plate and went for a long brisk walk and clocked up 5.1km in 52 minutes, I used to jog that in 30 at my fittest without problem (probably not impressive either but there is noway I could do that now, but soon!). I saw some pretty crazy houses in the new area I recently moved to, epic mansions but the pics don’t really do it justice in anyway shape or form, there was a whole other section or 3 to this building that was set far far back.

IMG_20130115_164021

Anyway after that walk I did a few sets of press-ups and then some dips but my lower back is still aching from Day 1’s kettlebell training so I am going to have to start this slow which sucks!

Shortly after finishing after about 1 hour 20 minutes or so I made the post workout shake up with 100g blueberries, 2.5 scoops reflex instant strawberry whey and ate a spoonful of so organic crunchy peanut butter.

Then came the special new exciting recipe to my new adjusting pallette. Mexican Paleo Chicken Stew… it was damn nice!

Paleo Mexican Chicken Stew

I’m not sure if i’ll manage to get another meal in… so I’m going to leave it at 4 meals for today. My exercise wasn’t tracked in myfitnesspal but estimated 300 cals burned. Might sneak in a few nuts later this evening to try get my protein intake up slightly.

So I hit the macro ratios pretty well according to the my fitness pal app 53% healthy fat, 34% protein, 13% carbs but missing a few calories from whatever snack I have in a short while. Defecit today is probably around 4-700 calories depending on how accurate the BMR calcs are. After 2nd week measurements will be more important in working out my intake requirements.

Screenshot_2013-01-15-20-02-33 Screenshot_2013-01-15-20-02-38

Your Food Diary For:

Prev Tuesday January 15, 2013 Next
Meal 1 Calories Carbs Fat Protein Fiber Sugar
Asda – Desiccated Coconut, 25 g 157 2 16 1 4 2
Asda – Ground Almond, 26 g 168 2 15 7 2 1
Kingfisher – Light Coconut Milk 100ml, 100 ml 77 1 8 1 0 1
Reflex – Instant Whey Strawberry, 1.5 shake 146 2 2 30 1 2
Add Food

548 7 41 39 7 6
Meal 2
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
Meal 3
Reflex – Instant Whey Strawberry, 1.5 shake 146 2 2 30 1 2
Vip – Use Like Fresh – Blueberries (Frozen), 0.71 cup (140 g) thawed 66 16 0 1 4 11
Sainsbury’s So Organic – Crunchy Peanut Butter, 30 g 185 2 15 9 3 1
Add Food

397 20 17 40 8 14
Meal 4
Mexican Paleo Chicken Stew, 1 serving(s) 381 18 12 39 4 13
Add Food

381 18 12 39 4 13
Snacks
Add Food

Snacks
Add Food

Totals 1,768 62 96 154 27 43
Your Daily Goal 2,100 105 105 184 30 42
Remaining 332 43 9 30 3 -1
Calories Carbs Fat Protein Fiber Sugar

Bring on tomorrow, let me know if your doing anything similar… or posting recipes that I might have missed through the WordPress reader. Anything at all!

Tagged

Day 2 – Food & Body Log

14/01/2013

OK so today’s begins the second day of no grains, no resistant starchy carbs. Unfortunately the cupboards were a little empty but I made sure I had the majority of the Paleo 2 Week Grocery List when going shopping and picked up some Salmon for the dinner time meal, still unfortunately not managed to get in meals in the time that I wanted to but I got them in the end and my macro nutrients weren’t too bad. At the bottom of the page is a summary of today’s calories I’ve tracked. I’m aching from yesterdays “beginner” kettle-bell workout!

The dinner time meal of Foil bag baked Chilli & Lime Salmon with stir fried veg was really damn nice thanks to my other half cooking it up for me, I was feeling quite run down and hungry. My body’s cravings are taking they’re toll but I ignore them.

Anyway, I decided to take a shave (a total one, the first in more months than I can remember… maybe years!) and tidy myself up a little… my face is cold without its hairy covering. And, proof after yesterdays terrible nothing to hide shots… that the myspace pose photo is deceiving :).

703542_10152413451330387_44426743_o

So I hit the macro ratios pretty well according to the my fitness pal app 45% healthy fat, 35% protein, 20% carbs but missing a few calories. As I didn’t train I suppose its ok and will keep the defecit up!

14th January Details 14th January Macro Ratio

Your Food Diary For:

Monday January 14, 2013
Meal 1 Calories Carbs Fat Protein Fiber Sugar
Reflex – Instant Whey Strawberry, 1 shake 97 2 1 20 0 1
Eggs – Hard-boiled (whole egg), 1 large 78 1 5 6 0 1
Blueberries – Raw, 100 g 57 14 0 1 2 10
Sainsbury’s So Organic – Crunchy Peanut Butter, 30 g 185 2 15 9 3 1
Add Food

417 19 21 36 5 13
Meal 2
Asda – Pork Sausages, 2 sausage 264 13 17 15 1 1
Cabbage – Raw, 100 g 24 6 0 1 2 4
Eggs – Hard-boiled (whole egg), 1 large 78 1 5 6 0 1
Sainsbury’s – Sliced Frozen Mushroom, 50 g 7 0 0 1 1 0
Generic – Egg White – Hard Boiled, 3 egg white 51 1 0 11 0 1
Add Food

424 21 22 34 4 7
Meal 3
Generic – Egg Yolk, 2 yolk 140 0 10 12 0 0
Cod Fillets – Cod, 135 grams 100 0 1 23 0 0
Cabbage – Raw, 100 g 24 6 0 1 2 4
Add Food

264 6 11 36 2 4
Meal 4
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
Snacks
Add Food

Snacks
Bananas – Raw, 1 medium (7″ to 7-7/8″ long) 105 27 0 1 3 14
Kp Nuts – Dry Roasted Peanuts (50g), 20 g 115 2 9 6 2 1
Add Food

220 29 9 7 5 15
Totals 1,767 92 89 149 24 49
Your Daily Goal 2,100 105 105 184 30 42
Remaining 333 13 16 35 6 -7
Calories Carbs Fat Protein Fiber Sugar

Day 1 – Food & Body Log

13/01/2013

So today is the day that it all started, i’m going to get some pictures later (Start pictures, oh no!)I didn’t wake up as early as I’d of liked but hey its a Sunday and I’m slowly going to get myself into this. I woke up and quickly threw this shake together and had a spoon full of organic peanut butter and ate a hard boiled egg. Macro nutrients below… the color is… interesting but very berry shake! I didn’t feel this deserved a recipe post so I thought I’d just add this one to the diary.

IMG_20130113_122834

Quick breakfast (Meal 1):

Ingredients:

Reflex Instant Whey Strawberry (2 Scoops)
1 Hard Boiled Egg
100g Blueberries
30g So Organic Crunchy Peanut Butter

Breakfast (meal 1) aim:
36.8g protein
21g carbs (8.4g of sugars max)
21g fat
6g fiber
420 cals

Breakfast (meal 1) actual:
36g protein
19g carbs (13g sugar  little high)
21g fat
5g fiber
417 cals

Meal 2:

This was a quick throw together based around my Paleo Chicken Stir Fry recipe, however my cupboards are bare and vegetables were quite limited. In the end, I decided I don’t think I like celery, and the mushroom texture wasn’t great… struggle to eat though because of the shear size but should keep me going well. Check it out here.

Finished product

Per serving aim:
36.8g protein
21g carbs (8.4g of sugars max)
21g fat
6g fiber
420 cals

Per serving actual:
42g protein
16g carbs (4g of sugar)
23g fat
7g fiber
393 cals

The rest of the day was a little bit of a panic to try and get anything within my macros as the cupboard were pretty empty and its a Sunday so had  to visit the family and hadn’t prepared anything there so grabbed a quick couple of eggs in some chopped tomatoes.

My intake for the day has looked like this:

Meal 1 Calories Carbs Fat Protein Fiber Sugar
Reflex – Instant Whey Strawberry, 1 shake 97 2 1 20 0 1 Ico_delete
Eggs – Hard-boiled (whole egg), 1 large 78 1 5 6 0 1 Ico_delete
Blueberries – Raw, 100 g 57 14 0 1 2 10 Ico_delete
Sainsbury’s So Organic – Crunchy Peanut Butter, 30 g 185 2 15 9 3 1 Ico_delete
Add Food

417 19 21 36 5 13
Meal 2
Sainsbury’s – British Chicken Breast Fillets , 100 g 116 0 2 32 0 0 Ico_delete
Nuts – Cashew nuts, raw, 14.1 g 78 4 6 3 0 1 Ico_delete
Sainsbury’s – Sliced Frozen Mushrooms, 100 g 14 0 0 2 1 0 Ico_delete
Oil – Olive, 1 tablespoon 119 0 14 0 0 0 Ico_delete
Cabbage – Savoy, cooked, boiled, drained, with salt, 108 g 26 6 0 2 3 0 Ico_delete
Celery – Raw, 75 g 11 2 0 1 1 1 Ico_delete
Spinach – Raw, 35 g 8 1 0 1 1 0 Ico_delete
Asda – Frozen Sliced Mixed Peppers, 100 g 21 3 1 1 1 2 Ico_delete
Add Food

393 16 23 42 7 4
Meal 3
Free Range Hard Boiled – Hard Boiled Egg – Free Range, 180 g 180 0 15 18 0 1 Ico_delete
Sainsburys – Chopped tomatoes in tomato juice correct, 230 g 49 8 0 3 2 7 Ico_delete
Wyke Farms – Mature Cheddar, 25 g 103 0 9 6 0 0 Ico_delete
Add Food

332 8 24 27 2 8
Meal 4
Chicken – Breast, meat only, cooked, roasted, 150 g 248 0 5 47 0 0 Ico_delete
Asda – Gravy Granules for Vegetables, 10 g 48 5 3 0 0 0 Ico_delete
Carrots – Cooked, boiled, drained, without salt, 93 g 33 8 0 1 3 3 Ico_delete
Vegetables – Potato (Boiled – Without Skin, Without Salt), 50 g 43 10 0 1 1 1 Ico_delete
Cabbage – Savoy, cooked, boiled, drained, with salt, 160 g 38 9 0 3 4 0 Ico_delete
Add Food

410 32 8 52 8 4
Snacks
Nuts – Cashew nuts, raw, 12.6 g 70 4 6 2 0 1 Ico_delete
Reflex – Instant Whey Strawberry, 1 shake 97 2 1 20 0 1 Ico_delete
Add Food

167 6 7 22 0 2
Snacks
Pilgrims Choice – Mature Cheddar, 20.58 g 84 0 7 5 0 0 Ico_delete
Add Food

84 0 7 5 0 0
Totals 1,803 81 90 184 22 31
Your Daily Goal 2,100 105 105 184 30 42
Remaining 297 24 15 0 8 11
Calories Carbs Fat Protein Fiber Sugar

Not quite achieved what I wanted to due to getting up late, but tomorrow is a new day and I’m almost where I want to be with today’s efforts.

And here’s a couple of pictures from today (the dreaded before pictures)… only motivation i’ll need and a reason that I’ll probably never want to revisit this blog post until I’ve reached my goals :).

13th-Jan-2013-(4web) 13th-Jan-2013-(3-web) 13th-Jan-2013-(2web) 13th-Jan-2013-(1web)

Lets just say, after seeing these… its worse than I thought!

Measurements:

Waist at bellybutton: 46″Hips: 41″
Biceps: 15″
Calves: 16″
Thighs: 25.7″
Shoulders: 53″
Neck: 17.8″
Forearm: 11.5″

Weight and bodyfat at the end of the days eating… (lets see if its anywhere near where it should be, but these figures mean nothing as I usually weigh on an empty stomach in the morning and when looking at the whole trend of things to come :)).

239.6lb
35.3% bf

EDIT: 14/01/2013 00:00

Just finished this workout here: https://www.youtube.com/watch?v=6pDMOIlPLFE – Kettlebell 30 Minute Beginners workout before I go to bed and drink that last shake I documented on here :). Tomorrow I will try not to eat 3 hours before bed at the latest.

Diary Entry 1 – Day 1 13/01/2013

So today is the day that everything starts from,

I have set the foundations now its time to build on them.

After creating a few recipe ideas that fit my Daily Macronutrient calculations:

  • 20% carbs (105g)
  • 35% protein (184g)
  • 45% fat (105g)
  • minimum 30g fiber
  • max 42g natural sugars

Here is what the recipes should achieve:

day food diary example

Ratios:

18.8% carbs
37.43% protein
46.64% fat

Lets see how it plays out, I also came across this handy bit of information, a Paleo example shopping list here.

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