Totting up the Week

I certainly feel that this past week I got back on track with my diet and nutrition goals. Over the past week I averaged 23% protein, 46% carbohydrates, 28% fat and 3% alcohol, and 22.4g of fibre. I need to try a little harder to get the fibre above 25g per day, but the nutrient balance is right around where I want to be to properly support my training. And just for comparison, in the week between Christmas and New Year’s, I averaged only 16% protein and over 31% fat!

This week I had just over 2000 calories per day, burning 300 calories through exercise, for a balance around 1700 calories per day. I’m not sure I will lose any weight this way, but it’s pretty good for my first week following the excesses of Christmas. A pound of fat is about 3500 calories so in order to lose a pound a week (which is what I am aiming for) I need to create a calories deficit of 500 calories per day. The problem is figuring out how many calories I need per day just to maintain my current weight. Using seven different online calorie calculators gives me figures ranging from 1900 to 2400 calories per day, so it’s anyone’s guess! Based on how the weight loss was going before December, I would estimate that given my level of activity and current body composition I probably need about 2000 calories per day. So to lose a couple of kilos per month, I’m going to try to eat 1800 calories per day and burn at least 300 calories per day through exercise.

This week the goal is to get the calorie count down around 1800 per day!

The Score:

Calories:	Protein:	Carbs:	Fat:	Alcohol:	Fibre:
1933.93	119.45g	236.02g	57.48g	0	23.06g
	25%	49%	27%
Calories burned through exercise:		346

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
	Sainsbury's Be Good to Yourself smoked bacon medallions	79g
	Nairn's Gluten Free Porridge oats	50g
	with Sultanas	20g
	and walnuts	10g
	Sainsbury's pure squeezed orange juice	200mL
09:30	Black Tea	500mL
11:00	Tempo run
	TriBerry Nuun electrolyte tablet in water	750mL
12:00	Bounce Peanut Protein blast	49g
13:00	Homemade Turkey meat loaf	137g
	Frozen peas	80g
	Ocean Spray Smooth cranberry sauce	26g
13:30	Black tea with skim milk and sugar	500mL
14:30	Black tea with skim milk and sugar	500mL
16:30	Clementines	120g
	Sunstart Chocolate wrapped golden crunch biscuits	2 biscuits
	Black tea with skim milk and sugar	500mL
19:30	Baked salmon	100g
	Merchant Gourmet Red and White Quinoa	100g
	Steamed cauliflower	137g
20:00	Lemon Lime Nuun electrolyte tablet in water	750mL
21:30	Muller light cherry yoghurt pot	175g
	500mg Glucosamine sulphate	1 pill

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