How much fat?!

This really has not been the best rest week for me, both in terms of diet and exercise. I had planned to do a 30 min swim, two weight and/or yoga sessions and the 5Km Park run. Well, I did manage the Park Run and the swim, but none of the rest. On the one hand, life stress has been pretty high over the past two weeks so extra rest is no bad thing and I should be really fresh going into my next three weeks of hard training (base 3). However, I really was not keeping the calorie burn up and since my diet was so poor much of the time as well, this is a problem.

This week I averaged  2240 calories per day with only 179 calories burned through exercise – and that includes the 550 calories I burned walking over 12Km around Richmond Park yesterday! Five out of the 7 days I ate more than 2000 calories and I never had less than 1900 – when my goal is to keep my calories below 1800. This during a rest week, where I normally try to get less than 1700 on the days I’m not exercising. My nutrient balance was also way off, with only 20% protein and 47% carbohydrates but over 32% fat. I’ve checked, and the last time I had a week where my average percentage of calories from fat was over 30% was the week between Christmas and New Year’s! Not only that, but 2% of my calories this week came from alcohol, but the only time I had any was during my 2 hour meal at The French Table on Friday night. Fortunately it’s very rare for me to drink that much in such a short amount of time, or even to have more than two drinks in the same evening.

Setting aside the special occasion of my birthday supper on Friday, there was still a lot of tea cakes with clotted cream, chocolates, Doritos and cheese in my diet last week, none of which is going to help me lose that last kilo or properly support my training. So this week I really need to focus on the quality of my diet.

The Score:

Calories:	Protein:	Carbs:	Fat:	Alcohol:	Fibre:
2408.90	114.82g	263.29g	99.11g	0	24.26g
	19%	44%	37%
Calories burned through exercise:		550

What I ate:

Time	Item	Amount
09:30	Vitamins - Centrum Advance A to Zinc, 400iu of Vitamin E, 1000iu Vitamin D3 and 500mg Glucosamine sulphate	1 each
	Cold water	200mL
	Mattesson's Turkey rashers	3 rashers
	Gluten Free fruit muesli	70g
	Alpro Soy milk	120mL
	Sainsbury's pressed apple juice	200mL
12:45	Sunday roast pork loin	125g
	Roast potatoes	2 large quarters
	Mixed root vegetables	1 serving
	Gravy	2 spoonfuls
	Gluten free Chocolate chip cake with chocolate icing	3/4 of one square
	Black Tea	400mL
13:30	Long walk around Richmond Park - 2.5 hours
17:00	Fresh blueberries	106g
	Waitrose Cornish Quartz Cheddar	38g
	melted onto Genius brown bread toast	1 slice
	Caffeine free Black Tea	500mL
17:30	Classics by Thorntons chocolates	6 pieces
	Citrus Nuun electrolyte tablet in water	500mL
19:45	Scrambled eggs	2 eggs
	with Scottish Smoked salmon	42g
	with butter	2g
	Genius brown bread toast	1 slice
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.