Day 18: Food and Exercise Dairy

Breaky: Shake- 40g WPC (weigh protein concentrate) half a banana, 1/4C berries, water. Long Black
Lunch: Juice- celery, beetroot, purple carrot, apple, pear. Small bowl of “morrocan chicken soup”
Dinner: Roast Chicken and broccoli and peas
Snacks: 4x cocoa rolled prunes, pomegranate green tea

Exercise:

30min Rowing machine

Dumbbell chest press 12kg 3×12

glute extension 55kg 3×10

Abs

Stretches.

 

Good day. Very sleepy this afternoon. I have been coming down with some type of throat infection so trying to take it easy. Next weekend theres a big shin-dig I am expected at so I want to try and have a really good week to be feeling good and fit for it.

Day 16 food diary

Breaky: protein shake, banana, 1/2orange, kiwi fruit, 1/4C berries.
Lunch: burrito wrap, 1/2 cup vegan soup

Dinner: blanched broccoli and green peas with chilli and soy.

Snacks: a boiled egg, TREAT: 1 piece of soughdough with goats cheese and a Portuguese tart with greek yoghurt, decaf green tea

Even though I had some treats today, I feel great about it. I’ve done really well over the last few days. I am really enjoying exercise and I’m feeling good. I usually feel guilty eating treats but not this time, I think being able to occasionally eat the foods I enjoy without feeling guilty is important.

Day 15: Food and Exercise Dairy

Breaky: one pear, one boiled egg, Long Black
Lunch: Vietnamese coleslaw with a grilled chicken thigh
Dinner: Beef stirfry and sesame seeds and a boiled egg.
Snacks: Banana, Vegan peanut cookie, rooibos tea

Exercise:

30min X-train (highest intensity level yet)

10min bike

Stretches.

Day 13: Food Dairy

Breaky: Lemon hot water, Long Black, banana
Lunch: Long Black, Half an avocado, 2x boiled egg, 1x fresh tomato a cup of vegan vege soup
Dinner: Mushroom, onion, turkey and kale mix with green beans. 2x wholegrain mini wrap with butter
Snacks: BERRY MUFFIN, apple, rooibos tea, espresso.

I felt exhausted all day today. I AGAIN skipped a meal (a proper breakfast) then felt the affect later and caved, hence the berry muffin. I need to find a way to stay strong willed even when I’m tired and to avoid skipping meals. Planning seems key.

Day 12: Food and Exercise Dairy

Breaky: Long Black
Lunch: Sautéed Kale with roasted chicken and veges
Dinner: Eggplant stuffed with mushroom, onion, turkey and kale. With chilli.
Snacks: 100g smoked salmon.

Exercise: Big workout today!

30min X-train

3×12 squats/shoulder press

3×12 deadlift/bent over row

3×12 bench press/triceps dips

sit ups, plank and stretches.

then 30min power walk.

Day 8: Food Diary

Pre-breaky:

lemon juice and hot water

Breaky:

Shake – (Protein powder, 1/4C frozen berries, 1/2 Orange, Water)

Long Black

Snack:

Green Tea 

1x boiled egg

Lunch: 

Chicken, baby spinach and grated carrot wrap

a cup of vegan quinoa and chilli soup

Snack: 

6x almonds

a pear

Dinner:

beef stew, cauliflower puree and cos lettuce leaves

1/2 chicken wrap

Post-dinner: 

Rooibos Tea

5x prunes

2x cracker with peanut puree

I just felt like eating more after dinner, gave in and had prunes and crackers… no good. I didn’t drink much water during the day which I think was a factor. I was also craving sweet things all day. Bigger breakfasts/smaller dinners might be a good option to incorporate into my plan to stop afternoon cravings?

Happiness with the days effort:

1 2 3 4 5 6 7 8 9 10

…now just 157 more days!

Day 7: Food and Exercise Diary

Pre-breaky:

lemon juice and hot water

Breaky:

Treat Meal – Lightly toasted muesli, yoghurt, stewed rhubarb and pear.

Long Black

Snack:

1/2 punnet of strawberries

Lunch: 

Larb Gai – made with turkey mince, lemongrass, chilli, lime, fish sauce and sesame. Wrapped in cos lettuce leaves.

Snack: 

1x boiled egg

2x stick of celery with 100% peanut puree

Dinner:

Beef Stew with carrots, leeks, celery, onion and garlic in a tomato and red wine based sauce.

Cauliflower puree

Post-dinner: 

Rooibos Tea

Exercise:

GYM

20min X-trainer (lvl 15)

3×10 Glute bridges 20kg

3×10 tricep chest press 20kg

Sit ups

Pilates

Stretches

 

End of week one! Weigh in tomorrow morning.

Happiness with the days effort:

1 2 3 4 5 6 7 8 9 10

…now just 157 more days!

Day 6: Food Diary

Pre-breaky:

lemon juice and hot water

Breaky:

Shake – (Protein powder, 1/4C frozen berries, 1/2 Banana, Water)

Long Black

Snack:

Handful of almonds

Lunch: 

Chicken, baby spinach and grilled veggies in a wrap

Snack: 

a cup of vegan, gluten free soup

Dinner:

2x fried egg with grilled veggies 

Post-dinner: 

Black Chai Tea

a (not quite ripe) pear

Blue-Green Algae pana chocolate. Vegan, gluten free, dairy free, soy free, artificial sweetener free, organic and all raw ingredients. (phew! thats a mouthful!)

 

Happiness with the days effort:

1 2 3 4 5 6 7 8 9 10

…now just 161 more days!

Day 5: Food Diary

Pre-breaky:

lemon juice and hot water

Breaky:

Banana

Long Black

Snack:

Espresso

Lunch: 

Gluten free Tomato soup with seared kangaroo and red onion.

Snack: 

A boiled egg with Turmeric

half a small bowl of steamed veges

Dinner:

Roasted Vegetables (green beans, zucchini, red capsicum, carrot, mushroom and red onion)

Roasted with ginger, mixed dried herbs and chilli

Post-dinner: 

Decaf Green tea

Exercise:

See separate post

 

Great Sunday, had a 2 hour workout and thoroughly enjoyed it. Should have eaten more for breakfast but I got up late and had lots to get done so made sure I had a good protein rich lunch to make up for it. Right now its 7.55pm and my body is begging for bed. I think the combo of less high energy foods and more exercise will help with my irregular sleep patterns. YAY!

 

Happiness with the days effort:

1 2 3 4 5 6 7 8 9 10

…now just 158 more days!

Day 4: Food and Exercise Diary

Pre-breaky:

lemon juice and hot water

Breaky:

Long Black

Snack:

–

Lunch: 

Saturday market salad (see separate post)

Snack: 

1/2 punnet of strawberries

12x raw almonds

Dinner:

Roast Chicken with carrots

Cauliflower puree and broccolini  

Post-dinner: 

Black Chai Tea

 “Nakd” Cocoa bar – I picked it up from the local health store today. Gluten, wheat, dairy free. Organic, raw and 100% natural.

Exercise:

5km Walk (in the rain!)

 

NOTE: Not making time for breakfast was a silly move. I was super hungry before dinner and only just managed the mental will power not to snack until I got home to cook something nutritious. Lesson of the day: don’t skip meals.

Happiness with the days effort:

1 2 3 4 5 6 7 8 9 10

…now just 159 more days!