Not too bad a diet day yesterday. Calories were a little high but as I’ve said before I’m not giving up my treats no matter how much I want to lose weight. The good news is that I got enough fibre and the nutrient proportions were dead on. However, I was still having problems with timing. I managed to have a mid morning snack at the right moment and lunch about 2 ½ hours later. I was due to have another snack at 5:30 or 6:00pm but I’d only finished having two mince pies at 3:00pm and thought we would be having supper before 7:30 so didn’t bother. But then I got to talking to my parents on the phone and next thing I know we’re having dinner at 9:00pm. I don’t think I ended up eating more than I would have otherwise, but I certainly felt quite tired and gloomy all evening.
In fact I’ve had a somewhat gloomy weekend so maybe more time in the gym and on the road will help. They do say that a regular exercise program is just as effective as most antidepressants at lifting mood. Not to mention how good it feels to progress in my training routines, being able to do the hard exercises or run a new distance. So I’m actually looking forward to starting training again today and getting back into my normal eating and exercise routines. I did OK last week at keeping the calories down but I would rather run to lose weight than diet. Hopefully all my hard work will show up in my monthly measurements on Thursday!
The Score:
Calories: | Protein: | Carbs: | Fat: | Alcohol: | Fibre: |
1946.28 | 121.31g | 219.72g | 61.85g | 0 | 24.67g |
25% | 45% | 29% | | ||
Calories burned through exercise: | Rest Day | |
What I ate:
Time | Item | Amount |
09:00 | 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 pure squeezed orange juice | 200mL | |
12:00 | Brazil nuts | 6g |
Cashews | 17g | |
Red Apple | about 125g | |
14:30 | Fresh Roasted chicken breast | 175g |
Waitrose prepared fresh broccoli, leek and cabbage | 116g | |
Sainsbury's Taste the Difference apple sauce | 7g | |
Sainsbury's Taste the Difference Cranberry sauce | 33g | |
15:00 | Sainsbury's Freefrom Mince Pies | 2 pies |
Orange, mango and cinnamon tea | 250mL | |
17:15 | Green Tea | 250mL |
19:00 | Camomile, honey and vanilla tea | 250mL |
21:00 | Baked salmon | 100g |
Merchant Gourmet Red and White Quinoa | 100g | |
Frozen peas | 100g | |
22:30 | 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.
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