Last full daily diet diary!

Daily averages for the week:

Calories: Protein: Carbs: Fat: Alcohol: Fibre
2216 20% 46% 31% 3% 32g
1.72g/Kg 4.04g/Kg
Total exercise calories this week: 1799

This will be the last full daily diet diary blog post. As I have achieved the better part of my fat loss goals from January, the daily diet diary is changing. While it has been very useful measuring and recording everything for the past three months, it has also been a lot of work. So while the blog will continue, I will no longer be including a daily diet diary. My life has also gotten much busier than it was in January, which makes it harder to produce quality blogs every day.

This being the case, my new goal is to post five days a week. My posts will still be related to what’s going on in my life and the impact that has on what I eat, but I will no longer be focusing quite so much on the numbers. I will continue working towards reducing my body fat below 25%, which might mean losing another kilo, or simply increasing my muscle mass. I will continue to post my weight and measurements on the first of every month. However, as I am heading into the competition season, my priority is to eat enough to support my training, rather than simply fat loss.

I will say that I have learned a lot about my eating habits by doing this. I was genuinely surprised at how easily and frequently I was eating more than 2300 kcal per day. Not to mention how much sugar I was getting and the number of days I didn’t quite manage to get my five portions of fruit and vegetables. Looking back at my diary in early January, I can see that I’m now eating less cheese, processed ham slices, and other fatty foods. I’ve also found I seem to do better, and lose more body fat, on a higher carbohydrate, lower fat diet.

The trick now will be to see if I can maintain this diet when I am not recording everything!

The Score for 2 April:

Calories: Protein: Carbs: Sugars: Fat: Sat Fat: Fibre: Alcohol:
2226 80.97g 276.82g 70.34g 72.75g 20.24g 34.12g 15.85g
15% 50% 29% 5%
Calories burned through exercise: 452

What I ate:

Time Item Amount Calories Protein Carbs Sugars Fibre Fat Sat Fat Alcohol
08:30 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 125g 163 15.75 0.00 0.00 0.00 11.25 3.13 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
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
Black Tea 350mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
12:30 Homemade veggie tagine 350g 284 10.26 38.28 23.79 7.29 8.26 1.13 0.00
served with Genius brown sliced gluten free bread, 2 slices 70g 175 1.75 31.50 1.68 7.00 4.62 0.35 0.00
with Flora light spread 8g 22 0.00 0.22 0.00 0.00 2.40 0.51 0.00
14:45 Javelin Training
16:30 Activia natural yoghurt 150g 96 7.50 9.90 9.90 0.00 2.90 2.00 0.00
Natures Path Mesa Sunrise cereal 50g 195 5.00 40.00 6.50 5.00 1.65 0.25 0.00
Sliced plums, two medium, 110g 47 0.67 9.86 9.86 1.08 0.11 0.00 0.00
Sunflower seeds, 5g 30 1.04 0.57 0.13 0.43 2.58 0.23 0.00
Pumpkin seeds, 5g 30 1.51 0.54 0.07 0.30 2.46 0.44 0.00
and Brazil nuts 6g 41 0.86 0.25 0.14 0.45 4.03 0.97 0
19:30 Pizza Express La Reine pizza on a gluten free base 1 pizza 760 26.97 103.30 8.70 3.90 25.60 10.30 0.00
Glass of red wine 150mL 127 0.15 3.90 0.90 0.00 0.00 0.00 15.85

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