Finding balance

Daily averages for the week:

Calories: Protein: Carbs: Fat: Alcohol: Fibre
2122 21% 47% 28% 3% 31g
1.71g/Kg 3.81g/Kg
Total exercise calories this week: 2105

I seem to have reached a nice balance with my diet. My total daily average calorie count remains above 2000 kcal but my macronutrient amounts and proportions are right where I want them to be. I am also getting enough fibre and had only one day last week where I missed getting my five a day of fruit and vegetables. As well, I had five workouts this week, as opposed the last week’s four, which brought my total exercise calories up above 2000 kcal. This means my overall calorie balance for the week was -1250 kcal, which should help me lose a little of the fat around my middle.

The one area where I’m not seeing much improvement is in getting my total sugars down. I had said I would try to keep my total sugars below 100g per day this week, but I was over that limit four of the last seven days. I did have some chocolates on Wednesday and a Creme egg on Saturday, so that put the sugars up those days. The other culprit is the luxurious hot chocolate I had on Tuesday, made with milk, raw cacao, brown sugar and amaretto. That drink alone contains over 46g of sugar! Clearly chocolatey things are my weakness!

So this week’s goal is to stick to my fine dark chocolate when that craving strikes and stay away from cheap milk chocolates. Hopefully I’ll have more success at keeping the sugars down this week.

The Score for 19 February:

Calories: Protein: Carbs: Sugars: Fat: Sat Fat: Fibre: Alcohol:
2146 109.87g 232.56g 98.94g 68.88g 19.22g 28.55g 16.00g
21% 44% 29% 5%
Calories burned through exercise: 388

What I ate:

Time Item Amount Calories Protein Carbs Sugars Fibre Fat Sat Fat Alcohol
08:45 Centrum Multivitamin,  Vitamin E 400IU, Vitamin D 25 µg
Tap water 500mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Soft boiled eggs, 2 large 125g 163 15.75 0.00 0.00 0.00 11.25 3.13 0.00
Museli made with free from pure oats, 40g 137 5.12 24.24 0.44 3.44 2.16 0.36 0.00
Activia bigpot natural yoghurt, 175g 112 8.75 11.55 11.55 0.00 3.33 2.28 0.00
Tesco mixed frozen fruits, 100g 40 0.90 7.90 7.90 2.00 0.20 0.00 0.00
Ground flaxseeds, 10g 45 2.21 0.30 0.18 2.37 4.00 0.45 0.00
Sunflower seeds, 5g 30 1.04 0.57 0.13 0.43 2.58 0.23 0.00
and Pumpkin seeds 5g 30 1.51 0.54 0.07 0.30 2.46 0.44 0.00
10:00 Black Tea 350mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
12:30 Trek Peanut Power energy bar 55g 203 10.20 25.70 21.10 3.00 6.00 1.00 0.00
Golden delicious apple 98g 53 0.40 11.80 11.80 1.80 0.10 0.00 0.00
13:00 Javelin training
14:30 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
15:00 Tesco free from fusilli pasta 70g 248 4.90 54.88 0.35 1.40 0.70 0.14 0.00
Topped with homemade tomato sauce with onions, mushrooms, green pepper and borlotti beans 325g 236 10.36 27.23 14.24 9.18 7.36 1.05 0.00
Tesco Parmigiano Reggiano 5g 20 1.62 0.00 0.00 0.00 1.49 0.98 0.00
Red wine, 1 small glasses 150mL 113 0.30 0.30 0.30 0.00 0.00 0.00 16.00
Plums, 2 medium 110g 46 0.66 9.68 9.68 1.76 0.11 0.00 0.00
19:15 Grilled mackerel fillet, skin removed 85g 220 18.02 0.51 0.51 0.00 16.24 3.66 0.00
Brown basmati rice 148g 170 4.27 35.08 0.58 1.64 1.40 0.33 0.00
Kikkoman Tamari gluten free soy sauce 7g 4 0.70 0.14 0.00 0.00 0.00 0.00 0
Spinach 30g 8 0.84 0.48 0.45 0.63 0.24 0.03 0.00
Small, sweet vine ripened tomatoes 60g 12 0.42 1.86 1.86 0.60 0.18 0.06 0
Lindt Excellence 70% Cocoa chocolate bar, 2 squares 20g 113 1.90 6.80 5.80 0.00 8.20 4.80 0

 

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