Tag Archives: diary entry

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!

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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
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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.

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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
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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 :).

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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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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.

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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.

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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!

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