You wouldn’t know it from the final figures but I struggled quite a bit yesterday with my nutrient balance. With no dense carbohydrates at breakfast or in my morning snack, and the turkey cottage pie having only 300 calories and a goodly portion of those coming from fat, I was quite short of carbs and calories before my afternoon workout. Actually, everything I had that morning seemed to be high in fat, such as the two full eggs (reminding me why I usually only have 1 egg yolk in 3 egg whites) and pecans I had for my morning snack. For the same 17g portion as cashews they have an extra 4g of fat! So I spent most of the day playing catch up with the carbohydrates, having popcorn after lunch and rice with dinner, followed by chocolate mousse.
The problem with not getting enough carbohydrates is that they are the body’s main energy source. While the body can get energy from fats (and proteins) it takes longer and tends to make you feel sluggish. I am trying to get my body used to using fat for fuel, in order to reduce my body fat percentage, but I still need enough quick energy to power my workouts and keep me from feeling tired. And while you can get some carbohydrates from fruits, vegetables and dairy products, you have to eat quite large quantities to equal the amount of carbohydrates, and calories, found in potatoes, grains, rice and such.
Overall though a better day and back on track with the calories and exercise, so just a little work to be done on the balancing front.
The Score:
Calories: | Protein: | Carbs: | Fat: | Alcohol: | Fibre: |
1739.31 | 106.93g | 206.46g | 61.16g | 0 | 27.39g |
24% | 46% | 30% | | ||
Calories burned through exercise: | 305 | |
What I ate:
Time | Item | Amount |
07:30 | Vitamins - Centrum Advance A to Zinc, 400iu of Vitamin E, 1000iu Vitamin D3 and 500mg Glucosamine sulphate | 1 each |
Cold water | 200mL | |
Scrambled eggs | 2 eggs | |
Heinz Beanz, reduced sugar and salt | 185g | |
Mushrooms | 100g | |
in butter | 5g | |
Sainsbury's pure squeezed pineapple juice | 200mL | |
08:30 | Black Tea | 500mL |
09:30 | Raspberry and Echinacea tea | 250mL |
10:30 | Brazil nuts | 6g |
Pecans | 17g | |
Fresh raspberries | 90g | |
11:30 | Twinings Camomile, honey and vanilla tea | 250mL |
13:00 | Turkey cottage pie | 270g |
Butterkist butter flavour microwave popcorn | 25g popped | |
13:30 | Green tea | 250mL |
14:00 | Weight routine | |
Lemon lime Nuun electrolyte tablet in water | 750mL | |
15:30 | Total Greek yoghurt | 125g |
Sainsbury's frozen mixed blueberries and strawberries | 100g | |
Sponser vanilla Recovery Shake | 20g (1 scoop) | |
mixed with skim milk | 150mL | |
18:45 | Orange, mango and cinnamon tea | 250mL |
20:00 | Baked salmon | 90g |
Long grain and wild rice | 50g dry weight | |
Kraft Light Honey Mustard dressing | 10g | |
Steamed broccoli | 108g | |
Sainsbury's Be Good to Yourself chocolate mousse | 62.5g | |
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.
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