A much healthier day all around and a good start to the week. I finally had a day where 25% of my calories came from protein, with 25g of fibre and a good five servings of fruit and veg. I don’t mind the fat percentage being slightly high as it was mostly from the salmon (11.3g), quinoa (6.1g) and nuts (6g), all sources of healthy fats. I did purposely avoid having any alcohol because even though I’ve only been having one drink at a time, I still think my liver could use a couple of days off.
I also had a really good workout at the gym yesterday. For the first time I managed to run for 40 minutes straight, without stopping or walking, followed by a full resistance workout where I increased either the weight or the number of repetitions for most of my exercises. All of which meant I had a new personal best for number of calories burned in a single session – 829. Given how many calories I burned, I could have done with eating a little more yesterday, though I did have a double portion of dark chocolate after dinner. Now you can’t lose weight unless you create a calorie deficit, and I certainly did that yesterday, but I don't want my body to go into starvation mode either!
The workout has left me feeling a bit achy and stiff this morning, but I have to go out and do some Christmas shopping today, which means avoiding all the sellers of seasonal foods and treats at the markets and fast food at the mall. I only hope I can keep the calorie count down and the protein proportion up today, as it’s a much needed rest day!
The Score:
Calories: | Protein: | Carbs: | Fat: | Alcohol: | Fibre: |
1816.21 | 113.61g | 201.38g | 62.76g | 0 | 25.79g |
25% | 44% | 31% | | ||
Calories burned through exercise: | 829 | |
What I ate:
Time | Item | Amount |
09:15 | 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 | |
Genius brown bread toast | 2 slices | |
with Flora Light | 7g | |
with St Dalfour Four fruits jam | 30g | |
Sainsbury's pressed apple and cherry juice | 150mL | |
10:00 | Black Tea | 325mL |
12:00 | Black Tea | 325mL |
13:15 | Homemade beef stew | 460g |
2 Clementines (Mandarin oranges) | 182g peeled | |
14:15 | Green Tea | 250mL |
15:15 | Resistance workout + 40 minute easy run | |
Lemon-Lime Nuun electrolyte tablet in water | 750mL | |
17:15 | Sponser Chocolate Recovery Shake | 30g |
in Skim milk | 225mL | |
Brazil nuts | 6g | |
Cashews | 4g | |
18:30 | Raspberry and Echinacea tea | 250mL |
19:30 | Baked salmon | 100g |
Merchant Gourmet Red and White Quinoa | 100g | |
Steamed broccoli | 72g | |
Kraft Light Honey Mustard dressing | 10g | |
Lindt Excellence 70% cocoa dark chocolate | 40g | |
22:15 | 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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