Diet Diary – Week Five

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: Macro cycling
Mixing it up and getting fat! I got carbs back into my diet in an OTT way- after a good bio-sig result on my 3rd test, PT is now altering my diet to encourage my muscles to grow. That means higher calorie consumption and something called macro cycling to keep my body guessing.
Basically, I have 2 consecutive days of high protein and high carbs followed by 2 days of high protein and high fat.

Gut feelings summary:

Definitely can confirm that I’m high-strung on the days I don’t get carbs, but trying to hit 100g of complex carbs on carb days is making me feel sluggish and gluggy. I’ve gone back to using Fitness Pal to track my macro count and now really have to pre-plan rations, meaning that my cooking skills has moved up a few notches since I started!


WEEK FIVE 
ENTRIES

Sunday, 11th November 2012
(High Protein & Fat)

Before 12pm
– beef and chicken stew with mixed vegetables
– 1 poached egg (whole)

Lunch
– 250g eye fillet steak with side salad

Dinner
– homemade chawanmushi
-12  jumbo tiget prawns with green beans and organic butter

Snacks
– peanut butter quinoa ball
– 2 hard boiled eggs (whole)
– 25g roasted cashews
– 26 pistachios
– mini anzac outmeal cookie

Activity
– weight training

Saturday, 10th November 2012
(High Protein & Fat)

Before 12pm
– 4 egg white omelette with smoked salmon and mushrooms

Lunch
– 250g steak with garden salad and half an avocado
– thin wholegrain ricecake

Dinner
– 300g salmon steak with green beans, capsicum and organic butter

Snacks
– peanut butter quinoa ball
– low carb nut mix
– 6 natural oysters
– 8 roasted cashews
– 11 pistachios
– mini anzac outmeal cookie
– half a small curry puff

Activity
– weight training

Friday, 9th November 2012
(High Protein & Carb)

Before 12pm
– wholegrain oats 20g and quinoa flakes 10g with almond milk unsweetened and blueberries, add 3 almond nuts
– 2 1/2 rice cakes with tablespoon of almond butter, teaspoon of vegemite

Lunch
– 185g turkey breast stuffed with quinoa, pinenuts and broccoli
– 250g roast chicken (breast meat)

Dinner
– 110g roast chicken (breast meat) with avocado, mixed leaf salad with roma tomatoes

Snacks
– 1/2 Carmen’s original fruit-free muesli bar
– small sweet potato
– 5 pistachios
– 8 roasted cashews
– hard boiled egg (whole)
– 125g grilled dory
– wholegrain oats 10g

Activity
– weight training

Thursday, 8th November 2012
(High Protein & Carb)

Before 12pm
– wholegrain oats 30g with almond milk unsweetened and blueberries
– 3 egg white omelette with smoked salmon

Lunch
– 400g turkey breast stuffed with quinoa, pinenuts and broccoli

Dinner
– 230g dory fillet with small sweet potato and garden salad

Snacks
– 1/2 Carmen’s original fruit-free muesli bar
– 16 blueberries
– 11 pistachios

Activity
– weight training
– light exercise

Wednesday, 7th November 2012
(High Protein & Fat)

Before 12pm
– 2 poached eggs (whole) with minute steak and spinach
– homemade beef bolognese with vegetables

Lunch
– 2 wholegrain thin rice cakes with almond butter
– homemade beef bolognese with vegetables

Dinner
– 250g salmon steak with broccolini

Snacks
– Nobby’s Nuts cashew nuts 50g
– 2 boiled eggs (whole)
– 20 pistachios

Activity
– weight training

Tuesday, 6th November 2012

Before 12pm
– 1 soft boiled egg (whole)
– 1 egg, whipped and 2 thin wholegrain ricecakes dipped into (like a pseudo french toast!)
– slice of smoked salmon
– 3 cherry tomatoes
– 1/2 a portabella mushroom
– teaspoon of coconut oil for the pan
– green tea

Lunch
– teaspoon coconut oil with red onion and 1/2 a portabella mushroom
– 2 lamb chops
– 250g steak (no basting or sauces)
– mixed vegetables (carrots, broccolini, green beans) with 1 tablespoon homemade garlic butter
– 3 small (golf ball sized) baked sweet potato

Dinner
– 250g steak (no basting or sauces)
– brown onion with garlic and teaspoon olive oil
– 1 small baked sweet potato

Snacks
– 1 thin rice cake of 100% almond butter
– green tea
– peppermint tea
– 10 pistachios

Activity
– weight training

Monday, 5th November 2012

Before 12pm
– 100ml contents of water, lowan wholegrain oats and quinoa mixed with blueberries and 2 sliced almonds
– egg white omelette, spanish onion, mushrooms with fresh half of avocado

Lunch
– 250g kangaroo steak
– Blanched vegetables (green beans, broccolini, carrots) with 1/2 teaspoon garlic butter, 1/2 teaspoon garlic extra virgin olive oil
– tablespoon of roasted cashews
– hard boiled egg

Dinner
– 200g turkey breast steaks
– steamed vegetables (broccolini, carrots) with 2 teaspoon garlic extra virgin olive oil

Snacks
– berocca
– trail mix (sunflower and pumpkin seeds, almonds)
– wholegrain rice cake with 100% almond butter
– hard boiled egg
– short black
– 1 wholegrain rice cake with organic butter and Vegemite (both less than a teaspoon each)
– 10 pistachios

Activity
– weight training
– 1 hour bike ride

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2 thoughts on “Diet Diary – Week Five

  1. Hehe I haven’t bothered with the diet diaries for a while- just came off a fish diet and it wasn’t hard to keep under the calories with seafood. But I might have to start keeping track again because I’m back on the chicken and red meat.

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