A Healthier Week

Yesterday was not a very good day for me. I was suffering terribly from hay fever despite the rain, which killed my appetite. We decided to go to the Triathlon Show anyways, but only stay for a couple of hours and be home in time for a late lunch. Of course we ended up staying much later and there was no food I could eat there (lots of sandwiches). By the time we got home at 3:45 I was exhausted, massively congested and in no mood to eat. I had a snack then spent an hour in the bath, before having some cereal because that was what I could stomach. It was a very odd day, with no lunch, cereal and milk at 5:30pm, but a normal breakfast and dinner. And much higher in fat and calories than I thought it would be!

The good news is that, yesterday’s diet chaos aside, the quality of my diet was much better this week. No chocolates, no random snacking on Doritos moments, and quite high in fruits, vegetables and fibre. Despite having over 3000 calories on Saturday and over 2300 yesterday, I still managed to average over 100 calories a day less this week than the week before. I also did all my workouts this past week, so averaged almost 300 calories a day burned through exercise. However, where it all falls down is in the nutrient balance. I wanted to average 25% protein, 50% carbohydrates to 25% fat. Well I managed the 50% carbohydrates, but only got 20% protein, over 28% fats and 2% alcohol. Part of that is just eating more calories, mostly from carbohydrates and fats, than I planned on, so even when I got 110-125g of protein, it was a much smaller percentage of total calories.

So now that the junk food is contained, time to work on getting more protein.

The Score:

Calories:	Protein:	Carbs:	Fat:	Alcohol:	Fibre:
2345.94g	78.72g	311.69g	89.06g	0	38.57g
	13%	53%	34%
Calories burned through exercise:		Rest Day

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
	Scrambled eggs	2 eggs
	Genius brown bread toast	2 slices
	with Flora Light	8g
	and St Dalfour blackcurrant jam	20g
	Honeydew melon	180g
	Sainsbury's Orange, Mango and Passionfruit juice	200mL
09:30	Black Tea	500mL
12:00	Costa cappuccino with sugar	small
12:15	Sponser Protein Snack bar	1 bar
15:00	Burts hand fried Potato chips, mature cheddar	40g
	Green tea	300mL
16:15	Fresh blueberries	100g
	Doritos Hint of Lime tortilla chips	40g
	Twinings Camomile, honey and vanilla tea	250mL
16:45	Pink lemonade Nuun electrolyte tablet in water	750mL
17:30	Gluten Free fruit muesli	70g
	Alpro Soy milk	120mL
17:45	Gluten Free fruit muesli	70g
	Alpro Soy milk	120mL
20:00	Moorish Vegetable Tagine	300g
	Merchant Gourmet Red and White Quinoa	75g
22:30	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.