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 |