Diet Diary – Week Three

Standard

This is a week to week record of my food intake for my personal trainer to monitor.

Mainly, it’s to see if I’ve exercised self-control and stuck to my meal suggestions. He smacks me with a wooden spoon every time I eat something I’m not supposed to- I hope that spoon is covered in cake batter yuuuummmm…

P.S. There is no week one entry as I used it as a cheat week and didn’t bother recording all the ice cream I ate. Take that, diet plan!

Link List:

Objective: Minimal dairy and sugar
My Bio-Sig result on Wednesday morning confirmed my worst fears…I gained 0.8 body fat over the last 2 weeks. I knew I was pushing the envelop with the extra carbs and being liberal with the sweets- a big smack is needed, me thinks. These next 2 weeks will still have a focus on low carbs and sugar intake, but this time no cheating. Wish me luck…

Gut feelings summary:

Last week was struggle town. I was over meat and egg whites and my body threw tantrums and threatened to regurgitate the [insert meat here] unless I smuggled more biscuits or chocolate into my system.
After having meat for breakfast day after day for the last two weeks, I’m missing protein powder and cans of tuna more than ever. But the bio-sig and the look of disappointment on PT’s face has shifted my will-power into a higher gear.
I know I’ve been substituting fruit with biscuits, carbs and more carbs- the excess food consumption has stacked up as fat storage (love handles, I just got rid of you ughh) so this week no more leniency!


WEEK THREE 
ENTRIES

Sunday, 28th October 2012

Before 12pm
– 3/4 cup of Lowan’s Wholegrain oats, soaked over night with 100ml unsweetened almond milk
– 6 blueberries and 3 almonds sliced
– sunny side up egg
– 2 x rice cakes (one with avocado, the other with teaspoon of peanut butter)

Lunch / Dinner
– 300g kangaroo steak
– steamed vegetables (eggplant, zucchini, carrots, green beans and broccoli)

Snacks
– small handful of sunflower and pumpkin mix
– half a homemade anzac cookie (damn you, Jon!)
– steamed long beans and carrots with garlic butter and salted roasted cashews
– 1 marie biscuit…

Activity
– Cycling 14km
– 20 minute run

Saturday, 27th October 2012

Before 12pm
– 3/4 cup of Lowan’s Wholegrain oats, soaked over night with 100ml unsweetened almond milk
– 6 blueberries and 2 almonds sliced
– 2 pouched eggs with smoked salmon
– 1/4 english muffin with butter (came with cafe breakfast)
– 1/8 sliced fresh avocado

Lunch
– 200g steak with baby carrots and asparagus
– mash potato (came with the steak @ Cox Plate catered lunch)
– half a dinner roll…with butter

Dinner
Steamboat!
– 8 king prawns (medium size)
– 1 whole egg
– rockling fish fillet
– sliced beef
– lots of leafy greens (spinach, chinese vegetables)
– dash of soy sauce

Snacks
– small handful of nuts (almonds, sunflower and pumpkin seeds)
– rice cake with half a small avocado

Activity
– Weight training

Friday, 26th October 2012

Before 12pm
– 200g scotch fillet with broccoli, long beans and peas
– 3/4 cup of Carmen’s Wholegrain oats, soaked over night with 100ml unsweetened almond milk
– 6 blueberries and 2 almonds sliced

Lunch
– 250g snapper fillet with roast vegetables (zuchunni, eggplant and bok choy- cafe food)

Dinner
– 200g eye fillet steak @ Squires Loft
– 1/8 of a large plain baked potato
– steamed vegetables (long beans, broccoli, cauliflower, carrots)

Snacks
– 7 almonds and 3 pistachios
– rice cake with teaspoon peanut butter

Activity
– Weight training

Thursday, 25th October 2012

Before 12pm
– 4 egg white omelette with mushrooms, spinach (cafe purchased)
– 1 tablespoon of olive oil (I imagine this is what they spiked my food with…)
– 1/2 cup of Carmen’s Wholegrain oats, soaked over night with 100ml unsweetened almond milk

Lunch
– Salmon sashimi large pack (approx 16 pieces)
– brown rice spicy salmon sushi hand roll

Dinner
– 200g scotch fillet steak
– steamed broccoli and squash

Snacks
– square of organic 70% cocoa dark chocolate
– cold drip coffee
– 7 salted roasted cashews, 5 almonds
– rice cake with 2 egg white and avocado
– 1/2 cup of Carmen’s Wholegrain oats, soaked over night with 100ml unsweetened almond milk
– thin rice and corn cake with natural crunchy teaspoon peanut butter

Activity
– Weight training
– 20 minute run

Wednesday, 24th October 2012

Before 12pm
– 2 poached eggs
– 1/2 avocado
– small serving of spinach

Lunch
– 250g turkey breast
– broccoli

Dinner
– 200g salmon fillet steak with capers
– aparagus, long beans
– 4 baby chat potatoes

Snacks
– brown rice salmon sushi hand roll
– rice cake with peanut butter
– small handful of salted roasted cashews

Activity
– Weight training

Tuesday, 23rd October 2012

Before 12pm
– 10g Horley Ice Vanilla protein powder
– Carmen’s Deluxe Fruit Muesli with unsweetened almond milk

Lunch
– 200g chicken breast
– 2 1/2 tablespoons of quinoa
– 1/2 can of Heinz baked beans (equivelent to 60g)
– roast sweet potato

Dinner
– 250g turkey breast
– heaps of roast sweet potato
– sweet corn cob
– broccoli

Snacks
– Carmen’s Fruit-Free muesli bar
– brown rice salmon sushi hand roll
– 100g chicken breast with sweet potato
– 1/2 can of baked beans
– 2 tablespoons of quinoa
– 2 1/2 teaspoon of hummus
– rice cake with almond butter

Activity
– Weight training

Monday, 22nd October 2012

Before 12pm
– 10g Horley Ice Vanilla protein powder
– Carmen’s Deluxe Fruit Muesli with unsweetened almond milk

Lunch
– 200g chicken breast
– 1/2 multi grain Ryvita
– roast sweet potato

Dinner
– 200g scotch fillet steak
– steamed broccoli and long beans
– roast sweet potato
– glass noodles with fish head soup (Malaysian style)

Snacks
– 20 pistachio nuts
– 2 Organic rice cakes
– 100g chicken breast
– 1/2 small avocado
– brown rice salmon sushi hand roll
– 1/2 Brookfarm cranberry muesli bar
– 1/4 dark chocolate cherry ripe
– 1/2 chocolate digestive biscuit
– 1/2 almond mung bean biscuit

Activity
– Weight training

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