Missing my targets

Daily averages for the week:

Calories: Protein: Carbs: Fat: Alcohol: Fibre
2492 20% 44% 33% 1% 36g
1.9g/Kg 4.28g/Kg  
 
Total exercise calories this week: 1992  

This has certainly not been my best diet week. I averaged 2492 kcal per day, when my target is 2000! My previous highest average daily calorie intake was 2430 and that was after I spent four days on holiday in London! Even then, it was three days of indulgence followed by three days of eating much less. This is the first week where I have had over 2300 kcal every single day (except Sunday); accompanied by large amounts of sugar and saturated fats, of course. This is not so much missing the target, as shooting in the opposite direction.

It would be easy to say that I felt stressed and out of control all week, but that was only true on Wednesday. Looking back, my diet was quite healthy and junk food free on Monday and Tuesday, simply high in calories. On Thursday it was only a small bag of chocolates extra and on Wednesday and Friday, it was one massive meal that was out of control, the rest of day was fine. It was a combination of factors that led to so many high calorie days.

I’ve found some people simply do not love food as much as I do. They can have a single chocolate biscuit and be completely satisfied. These people can easily work a small daily treat into their diet without it hurting their healthy eating goals. When I let go and eat as much as I want of whatever I want, it’s always a thousand calories! That being the case, I’m going to have to be much stricter about planning and sticking to my healthy eating plan.

The Score for 12 March:

Calories: Protein: Carbs: Sugars: Fat: Sat Fat: Fibre: Alcohol:
1895 106.19g 195.46g 70.37g 60.99g 16.25g 31.48g 16.44g
23% 41%   29%   6%
     
Calories burned through exercise: 510      

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
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 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
10:00 Black tea 350mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
11:45 Tesco free from seeded sandwich thins 61g 152 4.76 19.70 0.67 6.59 4.64 0.37 0.00
Baked chicken breast, 93g 125 29.67 0.00 0.00 0.00 1.77 0.56 0.00
sliced tomato, 100g 20 0.70 3.10 3.10 1.00 0.30 0.10 0.00
spinach leaves 12g 3 0.34 0.19 0.19 0.25 0.10 0.01 0.00
and Helleman’s real mayonnaise 10g 72 0.11 0.14 0.13 0.00 7.90 0.63 0.00
12:15 Javelin training
15:00 Natures Path Mesa Sunrise cereal 50g 195 5.00 40.00 6.50 5.00 1.65 0.25 0.00
with skimmed milk 200mL 69 6.80 10.00 10.00 0.00 0.20 0.10
Homemade fruit salad with pear, orange, plum, kiwi, nectarine and blueberries 160g 79 1.22 16.49 15.39 2.94 0.33 0.00 0.00
Yeo Valley natural yoghurt 95g 77 4.84 5.32 5.32 0.00 4.27 2.75 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
15:45 Lindt Excellence 70% Cocoa chocolate bar, 2 squares 20g 113 1.90 6.80 5.80 0.00 8.20 4.80 0
17:30 Twinnings cherry and cinnamon tea 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
19:30 Homemade chilli con carne with extra vegetables 275g 246 20.41 19.38 12.98 4.87 8.12 1.90 0.59
Brown basmati rice 130g 150 3.75 30.83 0.51 1.44 1.23 0.29 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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