Too much exercise, too little food

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.