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 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 11: Food Dairy

Breaky: Protein smoothie
Lunch: beef stew with cauliflower puree
Dinner: Roast Chicken with veges
Snacks: coffee, soy/gluten free chocolate ice cream.

Day 10: Food Dairy

Breaky: 2x free range eggs, banana smoothie
Lunch: Kangaroo and Chicken wrap with chargrilled veges
Dinner: Treat Meal – Delicious 3 course italian meal with a bottle of wine!
Snacks: Orange, a handful of almonds, avocado on soy linseed bread (4am snack, while slightly tipsy from my night out… burnt my hand on the toaster).

Had a great night out, blew off some steam and now ready to do another good week of diet and exercise.

Day 9: Food Dairy (rush job)

Breaky: burrito-mince, wilted spinach,carrot, onion.
Lunch: Larb Gai (same recipe as Tuesday)
Dinner: pork ball and cabbage chinese soup
Snacks: 1xboiled egg, protein shake (with water), carrot. Long black, rooibos tea.

Forgot to post last night, good day. I did my first 5k run for awhile. It was great, loved it. Out for a treat dinner tonight…. 3 courses plus wines so some serious exercise will be in order over the weekend!