A Very Enjoyable Week

OK so a very enjoyable week but not a low calorie one. Mince pies and port last weekend, with a Christmas market lunch, fruitcake at regular intervals, wine and cheese a couple of nights, and lovely Italian antipasti last night. No surprise, I averaged 2075 calories a day, but I also averaged 360 calories of exercise a day which means my calorie balance was still below 1800 per day. I also did OK on the nutrient balance, averaging 21% protein, 46% carbohydrates, 29% fat and 3% alcohol, and over 27g of fibre a day.  So all told it wasn’t a particularly unhealthy diet week, just a calorific one.  

However, as fun as that was I simply cannot do the same during my rest week this week. As I won’t exercising as much, it’s entirely possible I won’t be as hungry, so eating less may be easier. Through to be fair, a goodly number of last week’s calories came from the alcohol and Christmas treats, which has more to do with situation and enjoyment rather than actual hunger. I was planning on doing my last hard workout today, running followed by weights, but I woke up this morning with a serious backache and can hardly move. Don’t know if it’s accumulated fatigue, delayed onset muscle soreness or if I tweaked my back in the night, but either way my rest week has just started a day early.

So here’s to a week of rest, extra vegetables and listening to my body!

The Score:

Calories:	Protein:	Carbs:	Fat:	Alcohol:	Fibre:
2153.88	109.96g	242.26g	63.46g	24.1g	27.24g
	20%	45%	27%	8%
Calories burned through exercise:		Rest Day

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
	Heinz Beanz, reduced sugar and salt	175g
	Mushrooms	100g
	in butter	5g
	Raw tomato	122g
	Sainsbury’s pressed apple juice	200mL
08:30	Black Tea	500mL
10:30	Total Greek yoghurt	125g
	Sainsbury's frozen mixed blueberries and strawberries	100g
	Brazil nuts	6g
	Cashews	10g
	Raspberry and Echinacea tea	250mL
13:30	Sainsbury's light sweet & sour cooking sauce with chicken and extra vegetables	300g
	Brown rice	50g (dry)
16:45	Sainsbury’s Freefrom iced rich fruit cake slice	1 slice
	Seedless Red Grapes	100g
	Orange, mango and cinnamon tea	250mL
17:15	Butterkist Microwave butter popcorn	20g popped
	Lindt Excellence 70% cocoa dark chocolate	20g
19:00	Camomile, honey and vanilla tea	250mL
19:45	Champagne	100mL
20:15	Waitrose sun drenched tomatoes with feta	50g
	Baby beetroot in mild malt vinegar	53g
	Mixed salad leaves	30g
	Del'Ugo Organic Gluten free chickpea pasta	150g cooked
	Waitrose Bolognese Sauce	175g
	Red Wine	150mL

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