Best week yet!

Daily averages for the week:

Calories: Protein: Carbs: Fat: Alcohol: Fibre
2209 21% 48% 28% 3% 32g
1.72g/Kg 4.05g/Kg  
 
Total exercise calories this week: 1693  

Birthday excesses aside, this has been my best week nutritionally. This is the first week where I’ve managed to keep the calorie count below 2100 for three of the days and below 2000 for another three days. Much of that is down to having a less fat this week: I went from 34% of my calories coming from fat to 28%.  Looking at what I ate there is less cheese and more vegetarian meals. The only problem with that is I had a couple of days where I failed to reach my protein target of at least 90g. So I’ll have to watch my protein choices.

However, I also felt really good last week. I slept well most days, had enough energy to get through the day, and was in a better mood. I was able to go hard in my workouts, which backfired a little as I strained a muscle in my hip. I then had a terrible training session trying to work through it on Thursday and had to take two days off. But it had healed completely by Sunday.

Going forward, I’d say my next challenge is to keep my daily sugar levels below 100g. I know the government guidelines are 90g of total sugars, but as I had four days this week over 110g, just having a week where I stay below 100g would be a win. So I’ll be cutting back on the sugar in tea, the steamed milk with vanilla shot, the hidden sugars in sauces, and keeping an eye on how much fruit I’m eating (and the desserts!).  The challenge will be to cut down on the sugar without taking all the joy out of eating!

The Score for 12 February:

Calories: Protein: Carbs: Sugars: Fat: Sat Fat: Fibre:  
2093 124.60g 243.28g 98.36g 66.87g 19.52g 28.00g  
24% 47%   29%    
     
Calories burned through exercise: 487      

 

What I ate:

Time Item Amount Calories Protein Carbs Sugars Fibre Fat Sat Fat Alcohol
08:00 Centrum Multivitamin,  Vitamin E 400IU, Vitamin D 25 µg
Tap water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Soft boiled eggs, 2 large 115g 150 14.49 0.00 0.00 0.00 10.35 2.88 0.00
Free From pure oats 50g 171 6.40 30.30 0.60 4.30 2.70 0.50 0.00
made with boiling water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
topped with sultanas 25g 74 0.68 17.35 17.35 0.50 0.10 0.03 0.00
and ground flaxseed 10g 45 2.21 0.30 0.18 2.37 4.00 0.45 0.00
10:00 Black tea 350mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
12:15 Homemade Carrot and lentil soup 253g 157 6.46 19.28 6.83 3.39 5.45 1.06 0.00
Slice of Genius sliced brown bread, toasted 31g 78 0.78 13.95 0.74 3.10 2.05 0.16 0.00
with Sunpat chunchy peanut butter 17g 103 4.22 2.47 1.14 1.24 8.28 1.56 0.00
and honey 5g 16 0.00 4.08 4.04 0.00 0.00 0.00 0.00
Skimmed milk 250mL 87 8.50 12.50 12.50 0.00 0.25 0.00 0.00
Yakult light 65mL 27 0.90 6.60 3.60 0.00 0.00 0.00 0.00
Nectarine (minus stone) 88g 39 1.23 7.92 7.92 1.06 0.09 0.00 0.00
14:45 Gym session
16:00 MaxiNutrition Lean protein powder, chocolate 40g 143 20.00 13.00 12.00 0.00 0.90 0.30 0.00
in water 275mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
17:00 Sandwich made with Genius sliced brown bread, 2 slices 77g 195 1.93 34.65 1.85 7.70 5.08 0.39 0.00
Princes tuna chunks in spring water, 60g 59 14.10 0.00 0.00 0.00 0.30 0.06 0.00
Hellmann’s real mayonnaise, 7.5g 54 0.08 0.11 0.10 0.00 5.93 0.47 0.00
and French’s New York deli pickle relish 7.5g 7 0.08 1.58 1.48 0.12 0.00 0.00 0.00
Small, sweet vine ripened tomatoes 112g 22 0.78 3.47 3.47 1.12 0.34 0.11 0.00
20:00 Chicken and mushroom risotto 442g 444 38.18 54.93 4.47 2.71 7.36 2.76 0.00
21:30 Tesco finest Sicilian lemon mousse 100g 222 3.60 20.80 20.10 0.40 13.70 8.80 0.00

 

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