Best Week Yet!

It turns out I needn’t have worried so much about keeping the calorie count down during my rest week. Except for yesterday, my highest daily calorie intake was 1900, which isn’t too bad at all. Even with yesterday’s 2066 calories, my average daily calories for the week were 1799.96, with a nutrient balance of 23% protein to 49% carbohydrates to 28% fat (and 1% alcohol). Damn near exactly my goal intake and nutrient balance! Fibre intake was a definite theme this week, but the average of 30g of fibre per day is misleading, as one day I only had 16g of fibre and another I topped out at almost 44g!

I also had my first workout yesterday since I put my back out last Saturday. I was very careful and very gentle, doing a 15 minute fast walk test followed by one set of a new weight routine, with emphasis on back and core exercises, and finishing with a leisurely swim and walk about the pool. I could still feel it in my back afterwards but I think that had more to do with returning to exercise after so much time off than any strain. Apparently my appetite does change depending on the amount of exercise I’m doing, which was clear from yesterday’s diary as I found myself quite hungry after my workout, snacking on popcorn before supper and on mince pies after. Of course, keeping treats out of the house keeps me from eating them so maybe picking up some chocolate and mince pies on the way home from the gym yesterday wasn’t the best idea. Good thing I’m resuming my usual 5 day a week training schedule this week!

The Score:

Calories:	Protein:	Carbs:	Fat:	Alcohol:	Fibre:
2066.58	122.95g	226.07g	67.85g	8.75g	42.98g
	24%	44%	30%	3%
Calories burned through exercise:		450

What I ate:

Time	Item	Amount
07:30	Vitamins - Centrum Advance A to Zinc, 400iu of Vitamin E, 1000iu Vitamin D3 and 500mg Glucosamine sulphate	1 each
	Cold water	200mL
	Whole Scrambled egg with 2 egg whites	3 eggs
	Bob's Red Mill Pure Oats	40g
	with Sultanas	20g
	Sainsbury's pressed apple and cherry juice	200mL
08:30	Black Tea	500mL
10:30	Brazil nuts	6g
	Cashews	17g
	2 Clementines (Mandarin oranges)	175g peeled
11:00	Raspberry and Echinacea tea	250mL
12:30	Orange, mango and cinnamon tea	250mL
13:30	Baked salmon	90g
	Merchant Gourmet tinned puy lentils	105g
	Microwaved cauliflower	105g
	Microwaved broccoli	83g
	Sainsbury's apple sauce with kentish cider	25g
14:00	Green Tea	250mL
15:00	One mile walk test + weight training (1 set) + quick swim
	TriBerry Nuun electrolyte tablet in water	750mL
17:30	Sponser Protein Snack bar	1 bar
18:45	Butterkist Microwave butter popcorn	18g popped
20:00	Chicken fajita mix	215g
	Old El Paso Refried beans	140g
	Home-made guacamole	110g
20:30	Sainsbury's Freefrom Mince Pies	1 pie
	Taylor's Port	55g

Plus 500 to 1500mL of cold water sipped from a water bottle throughout the day.