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First week went well :) have lost a kg yay!
I have gotten back into the rhythm of my gym routine and walking in the mornings. I am feeling much better for it. I went to the gym everyday over the long weekend. Pretty much all I did all weekend was gym, clean and work as it was raining all weekend. I had a family BBQ on Sunday for my cousin’s birthday so I decided I would treat myself at the BBQ and have my lunch at dinner time instead of dinner that day. I am not sure if this was a good idea as once I started eating at the BBQ that was it.. I had cheese and bickies, chips and dip, lunch and then sweets, cake and lollies!! Not to mention soft drink! But I got myself back on track yesterday and hopefully will not stray from my diet again until another special occasion.
So part of my challenge was to record everything I ate.. So this is my food and exercise diary for the week;
Week 1 of Challenge/Week 2 of Diet.
Food Diary:
Monday 28th September 2009
Breakfast: Fruit & Bran Cereal with skim milk + 1 slice Soy & Linseed toast with Vegemite.
Morning Snack: Green Apple.
Lunch: Chicken Cannelloni with Salad + Fruit Salad.
Afternoon Snack: Zucchini & Carrot Bread.
Dinner: Roast Lamb with Vegies.
Drinks: 1Litre of water, 2 Black Tea with skim milk, 2 Green Tea + 1 skim Mocha.
Tuesday 29th September 2009
Breakfast: Baked Beans on Soy & Linseed Toast.
Morning Snack: Peach fruit cup.
Lunch: Tuna, Tomato & Mayonnaise on Soy & Linseed Roll + an Orange.
Afternoon Snack: Muesli Bar.
Dinner: Beef Stroganoff.
Drinks: 2 Litres of water, 1 Skim Latte + 1 Black Tea with skim milk.
Wednesday 30th September 2009
Breakfast: Slice of toast with 4 slices Tomato, Bacon & 1 Boiled Egg.
Morning Snack: Peach fruit cup.
Lunch: Lamb Kebab and Salad Wrap + a Green Apple.
Afternoon Snack: Tropical Fruit & Nut Mix.
Dinner: Baked Chicken with Mushroom Sauce & Vegies.
Drinks: 2 Litres water, 1.5 cups Skim Milk, 2 Black Teas + 2 Coffees.
Thursday 1st October 2009
Breakfast: 1 Slice Fruit & Muesli Toast with Margarine + an Orange.
Morning Snack: Greek Style Passionfruit Yoghurt.
Lunch: Broccoli & Chicken Pasta Bake + a Red Apple.
Afternoon Snack: Veggie Patti with Sweet Chilli Sauce.
Dinner: Apricot Chicken with Rice & Vegies.
Drinks: 2 Litres water, 1.5cups Skim Milk, 2 coffees + 2 Black Tea.
Other (Naughty): Weight Watchers Sticky Date Pudding.
Friday 2nd October 2009
Breakfast: 2 Wheetbix with ½ cup Skim Milk, 1 slice Grain Toast with Honey.
Morning Snack: Orange.
Lunch: Long Grain Roll with 2 Slices Turkey Breast and Cranberry Sauce + a Red Apple.
Afternoon Snack: Apple & Sultana Pancake.
Dinner: Chicken Enchilada.
Drinks: 2 Litres Water, 1 cup Skim Milk, 2 Coffees + 1 Tea.
Other (naughty): Weight Watchers Sticky Date Pudding.
Saturday 3rd October 2009
Breakfast: 2 pieces Soy & Linseed Toast with Apricot Jam.
Morning Snack: Green Apple.
Lunch: Sour Dough Roll with 2 slices Ham, 4 slices Tomato, and 1 slice of Cheese + Apricot Snack Pack.
Afternoon Snack: Muesli Bar.
Dinner: Spaghetti Bolognese.
Drinks: 2 Litres water, 2 Skim Lattes.
Other (Naughty): 2 Twin Freddo Frogs, 2 Chicken Nuggets from McDonalds.
Sunday 4th October 2009
Breakfast: Vanilla Muesli with ½ cup skim milk + slice Soy & Linseed Toast with Vegemite.
Lunch (BBQ): Nibbles (Cheese, Crackers, Dip etc), Chicken Breast, Salad, Potato Bake, Dinner roll, cake, Rocklea road + a few lollies.
Dinner: Tandoori Chicken & Salad Wrap with Cucumber Raita + Fruit Salad.
Drinks: Soft Drink & Water.
Exercise Diary:
Monday 28th September 2009
No Exercise.
Tuesday 29th September 2009
PM: 1 hr Boxing Class + 5min Stretch.
Wednesday 30th September 2009
AM: 40min Walk with 2min jog at end + 5min Stretch.
PM: Cardio Session (5min Cross Trainer, 20min Bike, 15min Walk/Jog Intervals on Treadmill + 5min Stretch).
Thursday 1st October 2009
AM: 45min Walk with 2min jog at end + 5min Stretch.
Friday 2nd October 2009
No Exercise.
Saturday 3rd October 2009
AM: Gym Workout
5min Cross Trainer
3 X 15 Squats with 10kg Bar
3 X 15 Dead-lifts with 10kg Bar
3 X 20 Walking Lunges
3 X 15 Chest Press
3 X 15 Lateral Pull-down
3 X 15 Curl & Press with 3kg Dumbbells
3 X 30 Side Bike
3 X 30 Crunches on Swiss Ball
3 X 45sec Hover
20min Exercise Bike
15min Walk/Jog Intervals on Treadmill
5min Stretch.
Sunday 4th October 2009
AM: Cardio Session (5min Cross Trainer, 20min Bike, 15min Walk/Jog Intervals on Treadmill + 5min Stretch.
So feeling good about the week ahead ? hopefully will loose another kg this week!!
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141.1 lb
Lost so far: 4.4 lb.
Still to go: 22.0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 06 October 2009:
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1260 kcal
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Fat: 29.08g | Prot: 84.97g | Carb: 160.63g.
Breakfast: Smooth Peanut Butter, Muffin - Breakfast Multigrain. Lunch: Summer Fruit Mix, tomato, Bread - Soy & Linseed, Tuna Chunks in Springwater - Drained. Dinner: Soy Sauce, Chicken & Prawn Pad Thai. Snacks/Other: water, Popcorn - Lightly Salted, shape no-fat fresh skim milk, espresso coffee, black tea. more...
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2847 kcal
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Activities & Exercise:
Driving - 1 hour, Stretching (yoga) - 10 minutes, Boxing - 1 hour, Running (jogging) - 5/mph - 4 minutes, Walking (brisk) - 4/mph - 40 minutes, Sleeping - 8 hours and 45 minutes, Resting - 3 hours and 51 minutes, Desk Work - 8 hours and 30 minutes. more...
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losing 1.9 lb a week
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