Diet Goals for November

Looking back over the past month, I’d say I have achieved most of my goals for my food diary in October. The proof will be when I weigh and measure myself tonight, but I have hit most of my other targets. Over the past two weeks I have been able to keep my daily calories down around 1800, aside from a couple of days out, without too much trouble or cutting back on too many treats. My diet has rarely had less than 25g of fibre per day and I find it easy to get my 5 a day of fruits and vegetables. My nutrient balance has been around 22% protein to 50 % carbohydrates to 27% fat, compared with my goal of 25% to 45% to 30%, which is pretty close. Although, I’ve noticed that my fat percentage has been creeping up over the past three days and my protein intake has been dropping. It seems that on the days when I skip the low fat dairy products, which I tend to have after a workout, I have trouble hitting my protein target without raising the fat in my diet.  

So for the month of November, my goals for my diet are about the same: average of 1800 calories per day, 25g of fibre per day, at least 6 portions of fruit and veg per day and a balance of 25% protein to 45% carbohydrates to 30% fat. I don’t think it matters much if the balance is 48% carbs to 27% fat, but I really want to get the protein back up to at least 23%. I will have to keep an eye on my calorie intake as my workouts get longer and more intense, as I don’t want to create a calorie deficit of more than 500 calories per day (I want to avoid going into starvation mode). I’m going to try and eat slightly more on my workout days and less on my rest days. The good news is that in order to achieve these goals, I just have to keep doing what I’m doing with only small changes!

The Score:

Calories:	Protein:	Carbs:	Fat:	Alcohol:	Fibre:
1788	86.71g	196.57g	67.75g	8.0g	43.83g
	19%	44%	34%	3%
Calories burned through exercise:		221

What I ate:

Time	Item	Amount
07:45	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
	and raisins	20g
	Sainsbury’s pressed apple juice	200mL
09:00	Black tea	500mL
10:30	Raspberry and Echinacea tea	250mL
11:00	Brazil nuts	6g
	Cashews	17g
	Pear	140g
13:45	Spinach	25g
	Tomato	77g
	The English Provender Balsamic Italian Dressing	10g
	Cook Caribbean Pot	300g
	500mg Glucosamine sulphate	1 pill
14:30	Workout - resistance training (just one set)
	Citrus Nuun electrolyte tablet in water	750mL
16:00	Sponser Protein Snack bar	1 bar
18:30	Orange, mango and cinnamon tea	250mL
19:45	Homemade Turkey Cottage Pie	246g
	Cook Lemon and lime pavlova	95g
20:45	Graham's Port	50mL
22:00	Ellactiva Chocolate Calcium Chew	1 chew
	500mg Glucosamine sulphate	1 pill

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