Tuesday, 30 June 2009

I want to eat EVERYTHING!

It's really annoying! I can't stop thinking about food and mentally going through the entire contents of the cupboard/fridge and wanting everything! I am definitely not hungry, I'm not even bored! I don't even just want something unhealthy - I'd happily settle for a wee protein shake with water but I only have 2 scoops left and my order for more was on dispatched today - it will probably arrive on Thursday but since I have one of those annoying job things I'll need to wait until Saturday afternoon to pick it up from the post office.

Right, I'm off to be before I eat the cat.

Sunday, 28 June 2009

Food Diary 26th June

Ooops, not been doing too well at keeping up! Been a busy weekend with my dad coming up for a visit yesterday - was long over-due, he hasn't visited for ages and not since we bought our flat in September! Was great seeing him and I did take the opportunity to over-indulge :D but I did have a fantastic PT session on Saturday and a 2 hour walk today.

I'm just going to summarise my food over the last two days!
Friday I did quite well but unfortunately there were still cookies left at work and my willpower is crap! Other than that my meals and snacks were as planned and I went over cals by 109.
Saturday, started off well with a protein pancake...


My first one, and certainly not the last! Was so filling though and I only managed to eat half - but it still got me through the hour long PT session! I used 1 scoop vanilla why, 30g oats, 30g cottage cheese, 1 whole egg and 60ml skimmed milk then topped with about 100g 0% Greek yogurt. Think these will become a regular feature at weekends!

After the PT session I had to come home and run round like mad woman cleaning and tidying before my dad arrived! Hunger got the better of me and I had some Snack a Jacks before my lunch which was the left over salad I made for work mixed with some salsa and a tiny bit of left over fromage frais.
Had quite a long wait between lunch and dinner and because I wasn't home and hadn't taken anything with me this was another pack of Snack a Jacks.
For dinner we got a takeaway from the nearby Nepalese place - meal for two between the three of us and I had some cava to drink - this took me to 319 over cals for the day. 444 of my cals came from the cava!

Sunday my dad wanted to treat us to a fry up - but it was healthy, considering! He only used a little olive oil and I had 2 slices bacon, I fried egg, some mushrooms, beans and a potato scone.
After breakfast we went out for a walk for over 2 hours.
Too full up for lunch and dinner was an omelette with a little cheese and a slice of bacon with the last potato scone on the side.
This evening my boyfriend treated me to some Thorntons Desert Gallery chocolate which I thoroughly enjoyed! Today I am over cals by 70.

Back to being healthy tomorrow! I am off work for the day - thank god! And plan on going to the gym early for some cardio (30mins) then plan to have weights session at home in the afternoon.

Oh and the naughtiest thing I did this weekend was buy myself a DSLR camera - I was going to wait until payday on Tuesday but figured if I bought today I'd have all day tomorrow to play with it!

Thursday, 25 June 2009

FAIL.


This week hasn't really gone to plan! My food has been so crapy I can't be bothered to post it, but I said I would post each days food even if I had nothing else to say so I'll do it!

Yesterday:

Breakfast: 1 scoop vanilla whey with 250 ml skimmed milk followed by 0% Greek Yogurt with fresh pineapple and ground flaxseed and I had to add a little sugar as the pineapple had gone very bitter.
Snack: 1 babybel light and 200g strawberries
Lunch: Turkey broth and brown seeded roll
Snack: Nakd Coco Loco bar and 1 scoop whey with water
Dinner: 2 large bowls Coco pops with skimmed milk and about 1 fairy cake - couple of bites of 3 different kinds to check they weren't minging before feeding them to people at work! They turned out lovely though!
Snack: half tsp each of almond butter and cashew butter as I had just bought them and couldn't resist trying them out!

Drinks: coffee with milk, 2 teas and water

Exercise: None

Daily Cal Quota: 1398
+ Exercise Cals: 0
Total Cal Quota: 1398
Calories Consumed: 1604
Calories Left: -206

Protein (g) 98.4
Carbohydrate (g) 218.9
Fat (g) 38.6
Fibre (g) 17.1
Fruit & Veg 5.4
Water - not logged



Today:

Breakfast: 1 scoop vanilla whey with 250 ml skimmed milk followed by 0% Greek Yogurt with blueberries and ground flaxseed
Snack: 1 babybel light and 1 satsuma plus one teeny chocolate sponge (I made baby ones in my peanut butter cup mould with the left over cake mix
Lunch: White chocolate and strawberry muffin - I was going to have a proper lunch but I was stuffed! It was one of our teams last days so she bought half the Tesco bakery and I baked cakes.
Snack: *shame* choc chip cookie
Pre-workout: apple Fruitus bar
Dinner: 1 large bowl Coco pops with skimmed milk and 1 small fairy cake - boyfriend hadn't taken them all to work and I was feeling blue so decided to give myself more reason to be down! Actually that's not really true I didn't actually feel down, I was in f*ck it mode and I'm pleased it passed and I did my workout. Was supposed to go to the gym but plans changed and I wasn't int he mood for walking down so decided to do nothing. In the end I got a wee boost from somewhere and did a bloody hard weights workout!
Snack: 1 scoop whey with water and I'll have some strawberries too.

Drinks: Couple of cups of tea, lots of water 1 skinny latte - there's only 6 of us in the team and there was some cash left over from the girt fund so after she'd left for the final time we spent it on coffee since the machine on our floor was broken.

Exercise:
Bulgarian split squat 3 x 10 each leg at 7.5kg - agony!
Pendulum step over 3 x 10 each leg at 6kg - a new favorite but absolute killer! Thought they were quite easy before but I wasn't quite doing it right!
Step ups 3 x 10 each leg at 15kg
Romanian Deadlift 3 x 15 at 15kg - weights aren't heavy enough anymore and I just don't have the balance to do single leg - going to ask PT for suggestions at the weekend.
Bench pres 3 x 12 at 8kg - will be putting this up next time
Bent over Row 3 x 10 each arm at 9.5kg
Lat Raise 2 x 10 and 1 x 8 at 6kg - find these so hard and really not managing to progress yet
Should have done tricep dips but couldn't face them :(
Plank 3 x 30 seconds

Daily Cal Quota: 1398
+ Exercise Cals: 309
Total Cal Quota: 1707
Calories Consumed: 1774
Calories Left: -67

Protein (g) 88.6
Carbohydrate (g) 234.0
Fat (g) 59.3
Fibre (g) 14.1
Fruit & Veg 4.6
Water (litres) 3.0


Feel really bad for losing the plot a bit after all the lovely people who helped me avoid binging on Friday. But if it wasn't for them I know I would have been much worse - I wouldn't have exercised tonight and I'd probably be on at least my 4th slice of toast with too much butter!

Wednesday, 24 June 2009

Food Diary 23rd June

Yesterday's food wasn't great, I got starving in the afternoon at work and had the choice of a Muller Light or Geobar - I went for hte Geobar.
Then I nearly didn't go to the gym as D was going to pick me up a little later and I used it as an excuse to change my mind, but she was ready early and checked if I still wanted to go so I did and enjoyed every moment - really pleased I went. I would have been so disappointed in myself if I hadn't.
Dinner was rather pathetic, as usual when my boyfriend isn't home I can't be bothered with proper food and last nihgt I went for two 2 bowls of Coco Pops, plus I cheated a bit and have a nibble on a slice of cheese and two frosted shreddies later on.

Breakfast: Vanilla protein shake with 250ml skimmed milk then 20g oats with a handful of dried cherries and 150ml skimmed milk
Snack: 1 babybel light and 2 small satsumas
Lunch: Salad of grated carrot and courgette, spring onion, mixed peppers, lettuce, basil, chives and fresh black pepper, topped with 50g smoked salmon and 100g low fat cottqage cheese
Snack: Low fat fromage frais with 60g blueberries, 10g almonds, 1 tsp Canderel and some cookies and cream Capella flavour drops, followed by a chocolate Geobar
Pre-workout: Apple Fruitus bar
Post-Workout: 1 scoop vanilla whey with water
Dinner: 2 bowls Coco Pops with skimmed milk
Snack: Half a thin slice of cheddar, 2 frosted shreddies and 1 peanut butter cup

Drinks: 1 espresso, 1 tea and water

Exercise: Intervals in the gym on, 15 mins cross trainer and 15 mins treadmill.
Still doing the run/walk thing on the treadmill and seeing improvements already - last Thursday i was only running 30 seconds but last nihgt I got this up to 45 seconds, once I only made 30 but I had put the incline up!



Daily Cal Quota: 1398
+ Exercise Cals: 310
Total Cal Quota: 1708
Calories Consumed: 1637
Calories Left: 70


Protein (g) 118.7
Carbohydrate (g) 227.8
Fat (g) 31.4
Fibre (g) 13.6
Fruit & Veg 4.5
Water (litres) 2.3

Tuesday, 23 June 2009

'Skinny' Chiken Chow Mein

I got this recipe from the Channel 4 show, Cook yourself Thin and changed it ever so slightly. I tend to have it with loads of beansprouts instead of adding noodles and find it filling enough like that.


Chicken Chow Mein:
Serves 2

* 2 Tsps Olive Oil
* 160g Onions (1 large-ish onion)
* 2 Cloves Garlic
* 160g Bean Sprouts (approx half a std bag)
* 80g Mange Tout (approx half a std bag)
* 200g Chicken Breast
* 30ml Soy Sauce
* 2 Tsps Ginger, ground is fine but fresh taste so much better!
* 2 Tsps Five Spice Powder


Thinly slice the chicken, onion, garlic and ginger, and top and tail the mange tout.

Heat the oil in a wok and stir-fry the onion and ginger over high heat for 2-3 minutes until the onion is softened.

Add the chicken

Once cooked add the garlic, bean sprouts, mange tout and five spice powder, and continue stir-frying for a further minute or two

Just before serving throw over the soy, give it a quick stir and serve


Per Serving:
Calories (kcal) 257.6
Carbohydrate (g) 17.6
Protein (g) 31.8
Fat (g) 7.7
Fibre (g) 3.7
Fruit & Veg 2.7

Oh Sod It! - Progress Pictures!

Go easy on me! Still got a long way to go but here's what I've done so far! Sorry about the dodgy undies, I don't own a bikini.


Front: March, May and early June, sadly I lost the Feb picture so don't have my true starting point





Side: Feb and May, will take another side shot next time, the June one didn't turn out too well




Back: Feb and May




Back: Early June

Food Diary 23rd June

Didn't bother coming on to post last night as I was having a bit of a crappy feeling evening. I'm not really sure what was wrong - something just felt wrong! Then when I looked in the mirror as I was doing my workout I just looked so gross, I seemed to have balooned and gaind rolls of fat on my tummy so that got me feeling a bit down.
Can't think that anything I had during the day yesterday would've made me massivley bloated but I was back to looking ok this morning anyway - must have been in my head!

This last week I've been feeling rather amazed that I've lost so much fat and still have a lot to lose. I never realised before how much weight I'd put on and had always thought that I had maybe a stone to lose. I've got quite broad shoulders and big hips and now amount of weight loss is going to have me squeezing into a size 8 but I think I could comfortably be a fair bit smaller than I've always thought I could be. Anyway, I'm happy with my progress and accepting that I still have a long way to go isn't getting me down, just soemthing that got me thinking.

Yesterday went well, my evening plans were a bit crap as we were going to go to the cinema and I'd decided my weekly treat was going to be then with a scoop of Ben & Jerry's Frozen Yogurt Chocolate Fudge Brownie, so I deleted my evening snakc out of my diary and ended up not going because I felt crappy and instead had peanut butter cups then a spoonfull of just peanut butter...


Breakfast: 1 scoop whey with 250ml skimmed milk (last of my choc mint ) about to go make porridge with skimmed milk and dried cherries and a little splash of capella gingerbread drops
Snack: babybel light with 2 satsumas
Lunch: salad of courgette, carrot, spring onione, mixed peppers, basi and chives with prawns, cottage cheese, pine nuts and tons of black pepper
Snack: Natural yogurt with blueberries and strawberries
Pre-Workout: Coco Loco Nakd bar
Post-Workout: 1 scoop whey with water and some fresh pineapple
Dinner: Homemade chicken chow mein with loads of beansprouts instead of noodles and 2 peanut butter cups for pudding
Snack: teaspoon of crunch peanut butter

Drinks: 1 coffee, lots of water and fruit teas, couple of espresso's

Exercise: Full body weights at home
3 x 15 squats @15kg
3 x 10 lunges each leg @7.5kg
3 x 15 deadlifts @15kg
3 x 10 flies @ 9kg
3 x 10 reverse fly @ 6kg
3 x 10 shoulder press @ 9kg
3 x 10 tricep dips
2 x 30 seconds plank


Daily Cal Quota: 1398
+ Exercise Cals: 156 (my HRM wasn't picking up my HR for the first two exercises but I'd rather underestimate than over estimate so just went with what it said)
Total Cal Quota: 1554
Calories Consumed: 1482
Calories Left: 73

Protein (g) 143.6 (38.9%)
Carbohydrate (g) 152.2 (38.7%)
Fat (g) 36.8 (22.4%)
Fibre (g) 19.1
Fruit & Veg 9.4
Water (litres) 3.0

Sunday, 21 June 2009

Plan for the week

This is going to be a long one....

I can't remember if I posted my weigh in results, but there wasn't much to report anyway! Last Friday I had a big binge and my loss on Saturday morning was 0.6lb, I weighed again on the Tuesday which gave me a 'new' loss of 2.2lb. I had a reasonably good week and weighed yesterday at exactly the same weight as Tuesday. Not going to weigh again until next Saturday morning!

I really want to get into the habit of posting my food diary here every day to give me some motivation to eat well. I don't like just posting the food diary as it's so boring if I have nothing else to say - my my ramblings generally aren't interesting anyway so I am going to post even if it is just the food diary.

My plan for the next week is:

Exercise
M: full body weights 30 mins - 1hr
T: Cardio - intervals 30 - 45mins
W: full body weights 30 mins - 1hr
T: Cardio - intervals 30 - 45mins
F: rest
S: PT session
S: ideally a run but I'll see how the day goes

I'm doing the best I can at home with the weights but have out grown the weight for my legs so I'm trying to do exercises that really challenge me like the bulgarian split squat and lunges as those are still hard with my dumbbells. I'm moving towards single leg exercises but my balance isn't good so I can't do proper heavy sets yet. I'm sweating buckets when I'm doing it's getting my HR up as high as in the gym. When I can afford it I'm going to buy the 20kg York cast iron adjustable dumbbell set so I can have one set heavy for legs and the other set lighter for upper body work, it will give me the weight I need for my legs and make moving between exercises quicker.

I'm going to vary my breakfasts during the week as I always have porridge. I'm going to switch between yogurt with apple/berries with some flaxseed and flaked almonds or porridge with mixed seeds and dried berries with muscovado sugar.

Morning snack I'm going to have 2 satsumas and a babybel light or a an apple and babybel light

Lunch needs to be something I can make a big box of on a Sunday as I don't have the time to do it daily so sticking with my salad with prawns/chicken, cottage cheese/low fat fromage frais and pine nuts. It's also nice with a couple of ryvita if I feel the need but generally I enjoy it and struggle to eat it all!

Afternoon snack, depending on breakfast will either be yogurt with berries and almond or chopped carrot with homemade salsa. I need to start getting more of my 5 a day from vegetables as I'm eating a lot of fruit these days, especially if I don't have my salad for lunch.

If I'm working out straight after work which is what I've been doing 4 days a week, I'll have a Nakd 30g bar or Fruitus bar at around 4pm just before I leave. Once my Nakd bars run out I'm going to have a go at making my own version with some protein powder.

After workout is always 1 scoop protein shake with water straight after and I'll add two oatcakes with honey when I get home

Dinner for this week is:
Chicken Chow Mein x 2
Lime and ginger pork x 2
Beef stroganoff
Chicken risotto
Thai beef stir fry
tilapia with sweet potato and veg
Generally served with basmati rice or noodles, but these will depend on exercise calories and if I have enough veg to fill up on instead.

For 'pudding' I'll have one or two peanut butter cups or some fruit.

My calorie allowance is just under 1400 per day and I'm going to be eating them all and around half my exercise calories too.

I've decided to start doing a cheat meal as I don't really bother and have ocassional cheats throughout the week, usually just a little chocolate or a Starbucks or something but I think I should swap all those for one cheat once a week, whether it's nachos (been craving some good nachos lately!), main meal or a pudding, crisps and a proper drink, whatever, but one proper cheat instead of lots of little ones! If I'm struggling with cravings for a cheat during the week I still have my dark chocolate I can have a square of.


Now I just need to stick to the plan...

PT Session 21st June

Yesterday's PT session was the best one yet!

Started on the treadmill for a quick warm up where I walked for 1 min, jogged for 3 and ran for the last minute. Really pleased as I managed the jog at a good pace and easily managed to continue with the run when I've previously only managed to run for 30 seconds or jog for 2mins so I can see I'm making progress.
Thursday was the first time I got on the treadmill without the PT and I really enjoyed this so will be making it a regular occurrence.

Next were lots of squats!
3 sets of a variation on the lumberjack squat where I was using my legs to push me up and push out the barbell at the top, catch it, walk it into the corner and back and squat down again, and repeat! This was at 30kg

6 sets of squats using a single heavy dumbbell and using the strength in my legs to push the dumbbell from the floor to above my head - 3 sets on each arm

3 sets of single arm cable seated rows

3 core exercises, 3 sets of each

Finished off the final 5 mins with squats on the vibration power plate thing to see if my thighs had anything left to give - they had a little left in them!

Very sore today and I can tell it's going to be worse tomorrow, starting to struggle to stand up straight this evening and it hurts to be hugged!

9.5kg and Jeans

9.5kg - That is how much weight I've lost and that is how heavy the dumbbell I used for bent over rows was this week. It's really weird having the weight I've lost there too hold, and scary how heavy it is and how hard it was to lift - can't believe I'd been carry all that extra far around with me, and I still am carrying another load. I think everytime I need a wee motivational kick I'm going to have to pick up that dumbbell and remind myself of the extra strain I've been putting on my body!


Jeans - I finally gave in yesterday and accepted that my favourite jeans just do not fit anymore! They hang so low they are almost indecent and have got so loose that a belt looks ridiculous. So I decided once again I would torture and depress myself by going jeans shopping. Big Mistake. I despise jeans shopping. I just don't know how it works. They tell me the sizes are waist sizes, my waist currently measure 27.1", now I knew not to bother going near anything as small as a 27 or 28 so started off trying the 30, couldn't get them on. Not even close! So I tried a few different brands and found nothing that fits. Great. As you can imagine I'm feeling really good about myself after that. Never in my life have I had a jeans shopping experience that wasn't somewhat traumatic! I don't understand why it's so hard. Meh.

Tuesday, 16 June 2009

Food Diary 15th June

Breakfast: 1 scoop protein shake with water then 20g oats with skimmed milk, muscovado sugar and some seeds and dried berries
Snack: 2 medium satsumas
Lunch: Bagel with light soft cheese and chives with smoked salmon
Snack: natural yogurt with blackberries, blueberries and vanilla whey
Post Workout Snack: 1 scoop protein shake with water
Dinner: tilapia with new potatoes and some brocolli, sweetorn and carrot
Snack: 2 peanutbutter cups and a square of dark chocolate


Drinks:
Couple of expresso's, fruit tea and water

Exercise: Full body weights at home -
Single leg Deadlifts 1x10 6kg practice set, 2x10 15kg
Bulgarian split squat 3x10 7.5kg
Pendulum step over 3x10 each leg no weight as it was my first time and my balance is poor!
Step ups 3x10 each leg 15kg
Bench press 1x12 6kg, 2x10 10kg
Bent over row 3x10 13kg
Lat raise 3x10 6kg
Tricep dips bodyweight
Plank - 2x30 seconds


Daily Cal Quota: 1405
+ Exercise Cals: 316
Total Cal Quota: 1721
Calories Consumed:1609
Calories Left: 113


Protein (g) 142.2 (35.8%)
Carbohydrate (g) 170.0 (40.1%)
Fat (g) 42.6 (24.1%)
Fibre (g) 18.0
Fruit & Veg 5.2
Water (litres) 2.3

Sunday, 14 June 2009

Food Diary 14th June

Breakfast: 2 cups tea and iced coffee with vanilla whey
Snack: 20g dried mango
Lunch: Organic wensleydale and mushroom burger with salad and spicey salsa
Snack: Protein shake with milk
Dinner: Frittata - 3 eggs, 2 slices bacon, orange pepper, red onion, spring onion, milk and some padano
Snack: Food Doctor banana and pineapple bar

Drinks: 3 cups tea, lots of water

Exercise: nothing other than the walk to/from the supermarket

Bought plenty of good healthy food for the next week - should be better at sticking to it this week sine I can't afford to buy anything else! So as long as no one at work has a birthday and brings in cake I should be fine! I really hate that tradition! If it's my birthday why am I the one giving everyone else cake? Thankfully my birthday is right in between christmas and new year and I've yet to be at work on my birthday!

This week as an extra incentive I have a pile of My Protein sample sachets to try, should do the trick when I'm craving something bad! So far I've tried chocolate nut and banana. The chocolate nut was very nice but disappointing and definitely a bit on the sickly side - smelled just like Snickers but the taste wasn't so good. Banana I really liked, not to banana-y so I can imagine it mixing nicely with other foods. The vanilla I currently have has a very strong vanilla taste that just over-powers everything!

And the most exciting thing to happen this weekend - my cat came and sat next to me on the sofa, several times! I hope he's going soft! He's very independent and certainly not a lap cat. Hoping he will continue to join us on the sofa, however at the moment he is back sitting in his chair.

Food Diary 13th June

Yesterday is another day that started well! Dinner was supposed to be salmon with new potatoes and veg but my boyfriend was a wee bit down so I decided to make a salmon risotto instead which was absolutely beautiful and worth every single one of the 686.8 calories! Not too bad calorie-wise itself but I'd had some cinema snacks before changing dinner plans so it pushed me over cals for the day.

Breakfast: 20g oats, 80g blueberries, 2 scoops vanilla whey, 250ml milk, some water and ice blended into a massive smoothie!
Post-Workout: 1 scoop protein shake with water
Lunch: Organic mushroom and wensleydale burger in a multi-grain pita with lettuce chopped tomato, red onion and a little chilli sauce
Cinema Snack: can of cherry 7up and 1 scoop Ben & Jerry's Frozen Yogurt version of Chocolate Fudge Brownie - will have to try really hard to not buy a big tub of this!
Dinner: salmon risotto - salmon fillet 75g risotto rice, red onion, garlic, veg stock and padano cheese

Drinks: Not sure how much but water and a can of 7up

Exercise:
weights followed by 10 mins HIIT on cross trainer - after my weights I had my protein shake to give me some more energy for the cardio.
Changed my weights ever so slightly:
Leg press 3 x 12 @90kg
Thigh Extension 1 x 10 @40kg, 2 x 10 @35kg
Leg Curl 3 x 8-10 @40kg
Assisted Pull up superset with tricep dips (they're on the same machine) 3 x10 of each assist at 65kg
Seated Row - but used the cable one instead of the lever one, much prefer the cable machines! 3 x 10 @25kg
Shoulder Press 3 x 10 @10kg
Chest Press 3 x 10 @25kg

Really enjoyed yesterday's workout but still think I'll stick to the at home weights workouts mostly.

Daily Cal Quota: 1406
+ Exercise Cals: 394
Total Cal Quota: 1800
Calories Consumed: 1965
Calories Left: -165

Protein (g) 151.6 (31.5%)
Carbohydrate (g) 221.3 (43.1%)
Fat (g) 54.5 (25.4%)
Fibre (g) 20.5
Fruit & Veg 2.9

Food Diary Update

Been another really busy week at work and next week will be quarter end so even busier! I've been too tired to post in the evening - ready for bed by around 8pm and struggling to stay up past 10pm, oh dear! I really hope this doesn't last!

Anyhoo, food has been ok this week - lost it a bit on Friday as I'm normally based on the client office but they lose every other Friday so we had to go over to our own crappy office where the only food options are a "healthy" vending machine (there's a diet coke in it so they call it healthy??) and a sandwich van which specialises in cakes, white bread and mayo, yum.
And they only have tiny pots of UHT milk so my porridge had to be made with water :(
I was so pissed off by the food situation that when the sandwich van came I bought a chocolate muffin as big as my head for my lunch - took me 45 minutes to eat it and I felt like shit afterwards. At least I enjoyed it at the time and my body choosing to "eject" the muffin so soon after has put me off wanting another one for quite some time!

It all when down hill from there really. Had good intentions, steak and veg - was going to make sweet potato wedges but the muffin used up too many of my calories. In hindsight I'd have been better off eating the sweet potato wedges than half a big pack of Kettle salt & Pepper hips with houmous, followed by a tube of smarties, mini bottle of cava and can of red bull (to keep me up until the end of the movie - didn't work.)

As a result, my loss for this week is only 0.6lb, but I have 0.5inch off my hips at the widest and 0.7inch across the top of my hips/belly which I'm pretty pleased with as the fat's been pretty slow coming off my hips and making me look really pear shaped.
Since I'd been so good for the beginning of the week I cheated and weighed on Thursday morning - had I stayed that weight my loss would have been 1.4lb so I guess a bit of the weight is down to bloating from the binge, which pushes me to behave myself this week!

Tuesday, 9 June 2009

Food Diary 9th June

Breakfast: 20g porridge oats, 150ml skimmed milk, 1 tsp natural musovado, 2 tsps seeds/dried fruit mix
Snack: 1 bag Organix cookies and 2 satsuma
Lunch: 60g prawns, 100g low fat fromage frais, tobasco, pepper and salad of grated courgette and carrot, chopped tomato, spring onion and red pepper, loads of fresh chives and fresh basil
Snack: 120g Low fat Greek yogurt, 80g blueberries and 10g almonds
Pre-Workout Snack: Berry Cheeky Nakd bar and 10g dark chocolate with ginger
Dinner: Sweet potato and carrot soup with a chiabatta roll and little butter
Snack: 1 scoop protein shake with 250ml skimmed milk

Drinks: Tea, coffee, fruit tea and water

Exercise: 45 mins cardio - Wii Fit and Pump it Up DVD - not done the Pump it Up DVD for ages and I felt like I was going to die after just a couple of minutes!

Daily Cal Quota: 1419
+ Exercise Cals: 327
Total Cal Quota: 1746
Calories Consumed: 1704
Calories Left: 41

Protein (g) 119.6 (28.5%)
Carbohydrate (g) 216.4 (48.4%)
Fat (g) 43.1 (23.1%)
Fibre (g) 21.6
Fruit & Veg 6.6
Water (litres) 2.5

I'm sure I had loads of interesting things to say but I'm now really tired and can't think of anything that's remotely interesting.

Have a lolcat instead

Monday, 8 June 2009

Food Diary 8th June

Food has been ok today, tried Quark with protein powder for the first time...not sure how I feel, it was good but I think I need to have it with something, like as a topping for a pancake or Ryvita. It's one of those textures that makes my throat feel a bit weird, like mushy banana...makes me gag a little. But the flavour is good!

Have decided I love watermelon! Best £1 I've ever spent! It was only 1 quarter but I had my second bowlful tonight and still have loads left for tomorrow - I would have eaten it tonight but it really filled me up and I couldn't eat another bite!

Breakfast: 20g porridge oatst, 150ml skimmed milk, 1 tsp natural musovado, 2 tsps seeds/dried fruit mix
Snack: 1 bag Organix cookies and 2 satsuma
Lunh: 125g Quark, 1 scoop vanilla protein, followed by 80g strawberries and 60g raspberries
Snack: 140g Low fat Greek yogurt, 80g blueberries and 10g almonds
Pre-Workout Snack: Cocoa Loco Nakd bar and 20g dark chocolate as I was watching Sunday's Apprentice where they were eating chocolate and technically it's still TOTM....
Post-Workout Snack: 1 soop protein shake with water
Dinner: Sweet potato and carrot soup with a chiabatta roll and little butter followed by 250g watermelon

Drinks: Roibos tea, normal tea, coffee, fruit tea and water

Exercise: Full body weights at home


Daily Cal Quota: 1419
+ Exercise Cals: 287
Total Cal Quota: 1706
Calories Consumed: 1649
Calories Left: 57

Protein (g) 110.1 (26.9%)
Carbohydrate (g) 202.1 (46.3%)
Fat (g) 48.5 (26.7%)
Fibre (g) 26.0
Fruit & Veg 9.7
Water (litres) 3.0

unt.

I really, really need a new keyboard. My A is a little stubby thing, the spacebar stiks on the left, the Fn button is rather temperamental (I need him for my sreen brightness) and now my C is giving up too. :(

Sunday, 7 June 2009

Food Diary 6th June

I was going to post my food diary for the couple of days I missed but really can't be bothered, there's not much particularly noteworthy, as usual!
I will say that on Thursday I went about 100 cals over as I went to the gym straight from work then onto the cinema so was at the mercy of Asda cinema friendly food! Chose a decent enough sandwich though and had some snack a jacks and dark chocolate, then OH's sweeties got the best of me!
Friday night I had pizza and cava for dinner, but stayed within my calorie allowance.

Yesterday....

Breakfast: Natural yogurt with blueberries, almonds and 1 scoop vanilla protein then a cocoa loco Nakd bar before the gym
Snack: 1 scoop protein shake with water after the gym
Lunch: 2 ryvita with low fat cream cheese and chives and some smoked salmon then 35g dark chocolate with ornge
Snack: Organix cocoa cookie things
Dinner: Tilapia with sweet chilli butter, sweet potato wedges and mange tout and baby corn cooked in salt, pepper and tobasco sauce. Raspberry iced donut for pudding :D
Snack: 10g 75% chocolate

Drinks: several cups of tea, lots of water and a bottle of diet irn bru

Exercise: See post below for Saturday's PT workout

Daily Cal Quota: 1419
+ Exercise Cals: 496
Total Cal Quota: 1916
Calories Consumed: 1741
Calories Left: 174

Protein (g) 108.2 (25.3%)
Carbohydrate (g) 168.1 (36.9%)
Fat (g) 71.1 (37.5%)
Fibre (g) 22.8
Fruit & Veg 3.6
Water (litres) 2.5

Tilapia really was lovely, kind of like a much more refined version of cod, better texture, more flavour and very delicate. Sadly not easy to get hold of up here, all I can find is Aldi's version with sweet chilli butter and it's not very cheap!

I'm totally hooked on sweet potato wedges - they are so tasty and really quick and easy to make, notmuch more effort required than using frozen wedges.
I just chop a sweet potato into roughly wedge-like shapes, throw in a bowl with some salt, lots of fresh ground black pepper and loads of groujnd cumin and about 1 desert spoon of olive oil for a large potato.
Stick them on a baking tray in the oven for around 20-25 mins at 200 in a fan assisted oven. Simples.




Weight loss for this week is 2.9lb and 0.6inch off my thighs, other losses were under half an inch.

Chocolate

I never thought they day would come when I'd actually prefer dark chocolate over milk! Certainly not before I was in my 40's anyway! I always imagined my 40's would be when I would start appreciating things like dark chocolate, red wine and olives!
I'm still not a fan of the red stuff my I'm working on the olives - I can eat 4 now! Still wouldn't ask for them though.

But anyway, this is about chocolate!

I've always tolerated dark chocolate and found it 'alright' and that it would do if there was no milk. But right now thinking about Dairy Milk vs some good quality dark.... has to be the dark! I suppose it is rather unfair comparing cheapo milk with decent dark chocolate, but it's so much easier to get hold of a good dark chocolate compared to a good milk - Lindt is about it really.

I'm also loving how much more interesting dark chocolate can be - it goes much better with other flavours than milk does and different bars of dark from different countries or in different strengths really do taste different. I currently have a choice of some plain 85% chocolate, dark with ginger and dark with orange - dark chocolate does have to be dark, thin and cold though, which means no danger of eating my body weight in at at the cinema!
Everytime I go out I can't help looking for differnet flavours to try! And the best part is it doesn't have that same addictive quality milk chocolate has, I can easily enjoy a single square of dark and not need any more. And I can look forward to it rather than having to have it now, I couldn't have done that even 1 month ago.

And no, I'm not going to go off and have some chocolate now!

Hmm....

I am suspicious. I think my muscles are trying to lull me into a false sense of security by not aching. I don't trust them. Tomorrow is going to be bad.

Yesterday's PT session was completely different - time to surprise my body, apparently it wasnt guessing enough!
Really enjoyed every minute of it though I really struggled though with hardly any energy - TOTM leaves me feeling like I just want to lie down, watch movies and eat chocolate and crispy bacon sandwiches (white bread, lots of butter). Plus I haven't had a full nights sleep for two weeks so that wasn't helping either.

So here's what we did:

5 min warm up on the corss trainer, level 8, 10 then 12 - would never have managed that a couple of months ago!

Then over to the mats for-
Squats with a weighted ball and on the way up I was to use my legs to push the ball up over my head, the first 10 were easy but it quickly got very hard! 2 sets of 15 of these.

Lunges with a dumbbell shoulder press each time I went down - 10 on each leg

Lunges with a bicep curl each time I went down - 10 on each leg - these took my ages, they weight was pretty heavy and my arms were already so sore! Plus I'm crap at lunges!

Burpees - 2 sets of 20, felt like I was dying! Arms were trembling and on the second set my thighs just felt like they had nothing left to give! I'd get down on the floor, plan to jump back and nothing was happening! But I still managed the full 20 for each set, eventually

Next was over to the cables for... something I definitely don't know the name of and can't find online! It was a bit like this except both hands were on the grip and the pull was more with the left arm and involved more of a waist twist at both sides and keeping the left arm parallel to the floor when at the top... not sure if that makes any sense but did 15 each side then the plank for 2 x 10 seconds (best I could manage by this point!) and then repeated the 2 exercises.
Second time round on the plank PT told me to lift my hips, which I did, but my legs didn't go with them so I just had my ass in the air! Thankfully PT has a sense of humour!

Then back to the benches again for more core work - I find these so much easier than last week but still really difficult!
First the lying version of the Leg-Hip Raise 2 x 15
And crunches without such a big incline though

Finished off with 10 mins intervals on the treadmill - I'm getting quite good at this running crap actually! Might start doing some more treadmill running on my own, I find it much easier to progress on a treadmill than outdoors as I find when running outside the better I get the faster I go so I'm never actually able to run for longer periods without having to stop and walk for a bit, it's alway running 30 seconds nad walking for a minute witht he occassional 45 second run as I get a sudden burst of energy! Having more control over what I'm doing on a treadmill definitely seems to work for me.

Wednesday, 3 June 2009

Food Diary 3rd June

Bit better today but still not great, really trying to save some cash this month so I can buy this bad boy next month, so I'm emptying the cupboards and doing a lot of using things up and making do!
I'm still eating too much, must get back into the habit of having less, in particular less milky drinks.

Breakfast: I think I had 1 scoop protein shake first thing but I'm not too sure.... have counted the cals anyway as I'd rather over-estimate then under-estimate.... then I had Porridge with skimmed milk, muscovado sugar and seeds/dried fruits in work
Snack: 2 satsuma and a bag of Organix mini cookie bites
Lunch: Wholemeal roll with smoked salmon and low fat cream cheese with chives and a bowl of thai chicken soup
Snack: low fat natural yogurt with coconut capella drops, blueberries and blackberries
Post-Workout Snack: 1 scoop protein shake
Dinner: Wholemeal roll with smoked salmon, cream cheese and 3 scrambled eggs - see told you I was using things up!
Snack: 2 squares 75% chocolate

Drinks: tea, coffee, crappy machine latte when I got a little stressed after putting a decimal point in the wrong place and almost posting £1.5 trillion instead of billion, oopsie!

Exercise:

At home weights workout number 2 - both these were given to me be a deranged and possibly dangerous cucurbita pepo.... ;)

3 x 10 of:
Deadlifts
Squats
Lunges
Flys
Reverse Flys
Shoulder Press
Close grip bench press - Did Tricep Kickbacks instead of this

Daily Cal Quota: 1683
+ Exercise Cals: 266
Total Cal Quota: 1949
Calories Consumed: 1830
Calories Left: 119

Protein (g) 130.4 (29.1%)
Carbohydrate (g) 189.8 (39.7%)
Fat (g) 62.4 (31.3%)
Fibre (g) 23.9
Fruit & Veg 3.1
Water (litres) 3.0

Food Diary 2nd June

Food for yesterday.... not very exciting, bit crappy due to lack of planning...

Breakfast: 1 scoop protein shake first thing then Porridge with skimmed milk, muscovado sugar and seeds/dried fruits in work
Snack: 2 satsuma and a bag of Organix mini cookie bites
Lunch: manky egg mayo sandwich on brown bread from works coffee shop
Snack: Mandarin Muller light with 1 scoop vanilla protein, 100g blueberries and 5g flaked almonds
Post-Workout Snack: 1 scoop protein shake
Dinner: Wholemeal roll with pastrami and 3 scrambled eggs
Snack: 1 square 75% chocolate

Drinks: tea, coffee and water

Exercise:

5 min warm up on the bike
15 mins HIIT on cross trainer
12 mins HIIT on the bike

Daily Cal Quota: 1683
+ Exercise Cals: 303
Total Cal Quota: 1986
Calories Consumed: 1865
Calories Left: 121

Protein (g) 134.7 (29.5%)
Carbohydrate (g) 192.4 (39.6%)
Fat (g) 62.7 (30.8%)
Fibre (g) 18.9
Fruit & Veg 3.3
Water (litres) 2.5

Tuesday, 2 June 2009

Food Diary 31st May and 1st June

Been so busy the last few days, the nice weather has meant being outside more and when I was home my boyfriend and I had loads of Britain's Got Talent recorded that we had to work through before we found out who won!

Quick catch up on the food...

Sunday-

Breakfast: Organic crunch oat cereal with skimmed milk and 1 scoop vanilla protein powder
Snack: Peanut butter cup
Lunch: 1 bagel with extra light Philidelphia and pastrami and a little of my boyfriends crusty bread and pate
Snack: Small bag Organix choc chip cookies - love these! They are only 105 calories per bag and all the ingredients are organic and natural with "no junk"
Dinner: Ostrich and red onion stir fried and served with rice in a Loyd Grossman Jalfrezi sauce - was late and I was tired and scraping the bottom of the cupboards!
Snack: Nakd cocoa loco small bar

Drinks:
the usual, water, tea, oh and a pear cider with raspberry and lime - heaven!

Exercise:
no official exercise but lots of walking in the sun!


Daily Cal Quota: 1695
+ Exercise Cals: 136
Total Cal Quota: 1831
Calories Consumed: 1844
Calories Left: -13

Protein (g) 113.8 (27.4%)
Carbohydrate (g) 201.0 (45.4%)
Fat (g) 48.6 (26.3%)
Fibre (g) 14.0
Fruit & Veg 2.2
Water (litres) 1.2 -ish, I wasn't very accurate with this!




Monday -

Breakfast: Porridge with skimmed milk, muscovado sugar and seeds/dried fruits
Snack: 1 babybel light and a small pack of Nakd orange infused raisins
Lunch: bagel with extra light Philidelphia and pastrami
Snack: greek yogurt with blueberries at work and a Nakd Berry Cheeky bar and a 1 scoop protein shake at home before workout
Post-Workout Snack: 1 scoop protein shake
Dinner: Ostrich stir fried with green beans, mange tout and red onion, with sesame oil, ginger, chinese 5 spice and soy sauce, with a little of my boyfriends noodles
Snack: 2 peanut butter cups

Drinks: tea, water, coffee, Starbucks skinny latte

Exercise:
at home weights workout -
3 x 10 of:
Romanian Deadlift
Bulgarian Split Squat
Bench Step Ups
Bench Press
Bent Over Row
Lat Raise
Tricep Dips
30 seconds plank
10 seconds side plank each side

Daily Cal Quota: 1695
+ Exercise Cals: 196
Total Cal Quota: 1892
Calories Consumed: 1457
Calories Left: 435

Protein (g) 143.7 (40.6%)
Carbohydrate (g) 166.5 (44.1%)
Fat (g) 24.0 (15.3%)
Fibre (g) 13.9
Fruit & Veg
Water
4.4
3.2



Some crappy dinner pics as I hate just posting text!



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