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Ok so yesterday was day 1- week 1 on my new health and fitness plan.
I spent most of the weekend writing up a meal plan and exercise plan for the coming weeks. I have basicly made up my own diet, eating healthy. I am currently working on it, making sure I have 4 serves of vegies, 2 serves of fruit, 3 of protein and 3 of wholegrains. And trying to critique it, I am aiming for around 1200cal net per day. The exercise plan is a mixture of endurance cardio, a running program and resistance training.
Day 1 – Monday 28th April 2008
MEAL PLAN..
Breakfast:
Porridge with 1 Tbsp LSA, 1 Tbsp honey & ¼ cup blueberries
Morning snack:
Low-fat passionfruit yoghurt with 1 Tbsp wheatgerm & a banana
Muesli bar
Lunch:
Tuna salad
Afternoon Snack:
An apple & ¼ cup almonds
Dinner:
Chicken and vegie stirfry
Drink 8 glasses of water throughout day.
ACTUAL FOOD DIARY..
Breakfast (7:30am):
Small skim latte no sugar
Morning Snack (10am):
Banana (91g)
Passionfruit yoghurt
1 Tbsp wheatgerm
Honey & nut trail bar
Afternoon Snack (12pm):
Pumpkin cup-a-soup
Lunch (1pm):
Tuna salad
Afternoon Snack (4pm):
Apple & ¼ cup almonds
Dinner (7pm):
Chicken & vegetable stir fry
Evening Snack (8pm)
Warm milo made with 2.5 tsp milo, boiling water & lite white milk.
I only drank 2 glasses of water during the day, need to work on that part.
EXERCISE PLAN..
Morning exercise:
5 min warm-up walk
Endurance cardio on cross-trainer (35-45min at intensity level 7-8)
Stretches
Afternoon exercise:
5 min warm-up walk
15min brisk walking on treadmill (running program)
1 hr boxing class at 7:30pm
ACTUAL EXERCISE DIARY..
Morning exercise:
Nothing, couldn’t get myself out of bed. Very disappointing!
Afternoon exercise:
Nothing, had a physio app and was too sore afterwards to exercise also very disappointing!
So as you can see I did pretty well with the eating plan just not the exercising.
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