Food Diary 8th June

Food has been ok today, tried Quark with protein powder for the first time...not sure how I feel, it was good but I think I need to have it with something, like as a topping for a pancake or Ryvita. It's one of those textures that makes my throat feel a bit weird, like mushy banana...makes me gag a little. But the flavour is good!

Have decided I love watermelon! Best £1 I've ever spent! It was only 1 quarter but I had my second bowlful tonight and still have loads left for tomorrow - I would have eaten it tonight but it really filled me up and I couldn't eat another bite!

Breakfast: 20g porridge oatst, 150ml skimmed milk, 1 tsp natural musovado, 2 tsps seeds/dried fruit mix
Snack: 1 bag Organix cookies and 2 satsuma
Lunh: 125g Quark, 1 scoop vanilla protein, followed by 80g strawberries and 60g raspberries
Snack: 140g Low fat Greek yogurt, 80g blueberries and 10g almonds
Pre-Workout Snack: Cocoa Loco Nakd bar and 20g dark chocolate as I was watching Sunday's Apprentice where they were eating chocolate and technically it's still TOTM....
Post-Workout Snack: 1 soop protein shake with water
Dinner: Sweet potato and carrot soup with a chiabatta roll and little butter followed by 250g watermelon

Drinks: Roibos tea, normal tea, coffee, fruit tea and water

Exercise: Full body weights at home

Daily Cal Quota:	1419
+ Exercise Cals:	287
Total Cal Quota:	1706
Calories Consumed:	1649
Calories Left:	57

Protein (g)	110.1 (26.9%)
Carbohydrate (g)	202.1 (46.3%)
Fat (g)	48.5 (26.7%)
Fibre (g)	26.0
Fruit & Veg	9.7
Water (litres)	3.0

unt.

I really, really need a new keyboard. My A is a little stubby thing, the spacebar stiks on the left, the Fn button is rather temperamental (I need him for my sreen brightness) and now my C is giving up too. :(

Food Diary 6th June

I was going to post my food diary for the couple of days I missed but really can't be bothered, there's not much particularly noteworthy, as usual!
I will say that on Thursday I went about 100 cals over as I went to the gym straight from work then onto the cinema so was at the mercy of Asda cinema friendly food! Chose a decent enough sandwich though and had some snack a jacks and dark chocolate, then OH's sweeties got the best of me!
Friday night I had pizza and cava for dinner, but stayed within my calorie allowance.

Yesterday....

Breakfast: Natural yogurt with blueberries, almonds and 1 scoop vanilla protein then a cocoa loco Nakd bar before the gym
Snack: 1 scoop protein shake with water after the gym
Lunch: 2 ryvita with low fat cream cheese and chives and some smoked salmon then 35g dark chocolate with ornge
Snack: Organix cocoa cookie things
Dinner: Tilapia with sweet chilli butter, sweet potato wedges and mange tout and baby corn cooked in salt, pepper and tobasco sauce. Raspberry iced donut for pudding :D
Snack: 10g 75% chocolate

Drinks: several cups of tea, lots of water and a bottle of diet irn bru

Exercise: See post below for Saturday's PT workout

Daily Cal Quota:	1419
+ Exercise Cals:	496
Total Cal Quota:	1916
Calories Consumed:	1741
Calories Left:	174

Protein (g)	108.2 (25.3%)
Carbohydrate (g)	168.1 (36.9%)
Fat (g)	71.1 (37.5%)
Fibre (g)	22.8
Fruit & Veg	3.6
Water (litres)	2.5

Tilapia really was lovely, kind of like a much more refined version of cod, better texture, more flavour and very delicate. Sadly not easy to get hold of up here, all I can find is Aldi's version with sweet chilli butter and it's not very cheap!

I'm totally hooked on sweet potato wedges - they are so tasty and really quick and easy to make, notmuch more effort required than using frozen wedges.
I just chop a sweet potato into roughly wedge-like shapes, throw in a bowl with some salt, lots of fresh ground black pepper and loads of groujnd cumin and about 1 desert spoon of olive oil for a large potato.
Stick them on a baking tray in the oven for around 20-25 mins at 200 in a fan assisted oven. Simples.




Weight loss for this week is 2.9lb and 0.6inch off my thighs, other losses were under half an inch.

Chocolate

I never thought they day would come when I'd actually prefer dark chocolate over milk! Certainly not before I was in my 40's anyway! I always imagined my 40's would be when I would start appreciating things like dark chocolate, red wine and olives!
I'm still not a fan of the red stuff my I'm working on the olives - I can eat 4 now! Still wouldn't ask for them though.

But anyway, this is about chocolate!

I've always tolerated dark chocolate and found it 'alright' and that it would do if there was no milk. But right now thinking about Dairy Milk vs some good quality dark.... has to be the dark! I suppose it is rather unfair comparing cheapo milk with decent dark chocolate, but it's so much easier to get hold of a good dark chocolate compared to a good milk - Lindt is about it really.

I'm also loving how much more interesting dark chocolate can be - it goes much better with other flavours than milk does and different bars of dark from different countries or in different strengths really do taste different. I currently have a choice of some plain 85% chocolate, dark with ginger and dark with orange - dark chocolate does have to be dark, thin and cold though, which means no danger of eating my body weight in at at the cinema!
Everytime I go out I can't help looking for differnet flavours to try! And the best part is it doesn't have that same addictive quality milk chocolate has, I can easily enjoy a single square of dark and not need any more. And I can look forward to it rather than having to have it now, I couldn't have done that even 1 month ago.

And no, I'm not going to go off and have some chocolate now!

Hmm....

I am suspicious. I think my muscles are trying to lull me into a false sense of security by not aching. I don't trust them. Tomorrow is going to be bad.

Yesterday's PT session was completely different - time to surprise my body, apparently it wasnt guessing enough!
Really enjoyed every minute of it though I really struggled though with hardly any energy - TOTM leaves me feeling like I just want to lie down, watch movies and eat chocolate and crispy bacon sandwiches (white bread, lots of butter). Plus I haven't had a full nights sleep for two weeks so that wasn't helping either.

So here's what we did:

5 min warm up on the corss trainer, level 8, 10 then 12 - would never have managed that a couple of months ago!

Then over to the mats for-
Squats with a weighted ball and on the way up I was to use my legs to push the ball up over my head, the first 10 were easy but it quickly got very hard! 2 sets of 15 of these.

Lunges with a dumbbell shoulder press each time I went down - 10 on each leg

Lunges with a bicep curl each time I went down - 10 on each leg - these took my ages, they weight was pretty heavy and my arms were already so sore! Plus I'm crap at lunges!

Burpees - 2 sets of 20, felt like I was dying! Arms were trembling and on the second set my thighs just felt like they had nothing left to give! I'd get down on the floor, plan to jump back and nothing was happening! But I still managed the full 20 for each set, eventually

Next was over to the cables for... something I definitely don't know the name of and can't find online! It was a bit like this except both hands were on the grip and the pull was more with the left arm and involved more of a waist twist at both sides and keeping the left arm parallel to the floor when at the top... not sure if that makes any sense but did 15 each side then the plank for 2 x 10 seconds (best I could manage by this point!) and then repeated the 2 exercises.
Second time round on the plank PT told me to lift my hips, which I did, but my legs didn't go with them so I just had my ass in the air! Thankfully PT has a sense of humour!

Then back to the benches again for more core work - I find these so much easier than last week but still really difficult!
First the lying version of the Leg-Hip Raise 2 x 15
And crunches without such a big incline though

Finished off with 10 mins intervals on the treadmill - I'm getting quite good at this running crap actually! Might start doing some more treadmill running on my own, I find it much easier to progress on a treadmill than outdoors as I find when running outside the better I get the faster I go so I'm never actually able to run for longer periods without having to stop and walk for a bit, it's alway running 30 seconds nad walking for a minute witht he occassional 45 second run as I get a sudden burst of energy! Having more control over what I'm doing on a treadmill definitely seems to work for me.

Food Diary 3rd June

Bit better today but still not great, really trying to save some cash this month so I can buy this bad boy next month, so I'm emptying the cupboards and doing a lot of using things up and making do!
I'm still eating too much, must get back into the habit of having less, in particular less milky drinks.

Breakfast: I think I had 1 scoop protein shake first thing but I'm not too sure.... have counted the cals anyway as I'd rather over-estimate then under-estimate.... then I had Porridge with skimmed milk, muscovado sugar and seeds/dried fruits in work
Snack: 2 satsuma and a bag of Organix mini cookie bites
Lunch: Wholemeal roll with smoked salmon and low fat cream cheese with chives and a bowl of thai chicken soup
Snack: low fat natural yogurt with coconut capella drops, blueberries and blackberries

Post-Workout Snack: 1 scoop protein shake

Dinner: Wholemeal roll with smoked salmon, cream cheese and 3 scrambled eggs - see told you I was using things up!

Snack: 2 squares 75% chocolate

Drinks: tea, coffee, crappy machine latte when I got a little stressed after putting a decimal point in the wrong place and almost posting £1.5 trillion instead of billion, oopsie!

Exercise:
At home weights workout number 2 - both these were given to me be a deranged and possibly dangerous cucurbita pepo.... ;)

3 x 10 of:
Deadlifts
Squats
Lunges
Flys
Reverse Flys
Shoulder Press
Close grip bench press - Did Tricep Kickbacks instead of this

Daily Cal Quota:	1683
+ Exercise Cals:	266
Total Cal Quota:	1949
Calories Consumed:	1830
Calories Left:	119

Protein (g)	130.4 (29.1%)
Carbohydrate (g)	189.8 (39.7%)
Fat (g)	62.4 (31.3%)
Fibre (g)	23.9
Fruit & Veg	3.1
Water (litres)	3.0

Food Diary 2nd June

Food for yesterday.... not very exciting, bit crappy due to lack of planning...

Breakfast: 1 scoop protein shake first thing then Porridge with skimmed milk, muscovado sugar and seeds/dried fruits in work
Snack: 2 satsuma and a bag of Organix mini cookie bites
Lunch: manky egg mayo sandwich on brown bread from works coffee shop
Snack: Mandarin Muller light with 1 scoop vanilla protein, 100g blueberries and 5g flaked almonds

Post-Workout Snack: 1 scoop protein shake

Dinner: Wholemeal roll with pastrami and 3 scrambled eggs

Snack: 1 square 75% chocolate

Drinks: tea, coffee and water

Exercise:
5 min warm up on the bike
15 mins HIIT on cross trainer
12 mins HIIT on the bike

Daily Cal Quota:	1683
+ Exercise Cals:	303
Total Cal Quota:	1986
Calories Consumed:	1865
Calories Left:	121

Protein (g)	134.7 (29.5%)
Carbohydrate (g)	192.4 (39.6%)
Fat (g)	62.7 (30.8%)
Fibre (g)	18.9
Fruit & Veg	3.3
Water (litres)	2.5

Food Diary 31st May and 1st June

Been so busy the last few days, the nice weather has meant being outside more and when I was home my boyfriend and I had loads of Britain's Got Talent recorded that we had to work through before we found out who won!

Quick catch up on the food...

Sunday-

Breakfast: Organic crunch oat cereal with skimmed milk and 1 scoop vanilla protein powder
Snack: Peanut butter cup
Lunch: 1 bagel with extra light Philidelphia and pastrami and a little of my boyfriends crusty bread and pate
Snack: Small bag Organix choc chip cookies - love these! They are only 105 calories per bag and all the ingredients are organic and natural with "no junk"
Dinner: Ostrich and red onion stir fried and served with rice in a Loyd Grossman Jalfrezi sauce - was late and I was tired and scraping the bottom of the cupboards!
Snack: Nakd cocoa loco small bar

Drinks: the usual, water, tea, oh and a pear cider with raspberry and lime - heaven!

Exercise: no official exercise but lots of walking in the sun!

Daily Cal Quota:	1695
+ Exercise Cals:	136
Total Cal Quota:	1831
Calories Consumed:	1844
Calories Left:	-13

Protein (g)	113.8 (27.4%)
Carbohydrate (g)	201.0 (45.4%)
Fat (g)	48.6 (26.3%)
Fibre (g)	14.0
Fruit & Veg	2.2
Water (litres)	1.2 -ish, I wasn't very accurate with this!

Monday -

Breakfast: Porridge with skimmed milk, muscovado sugar and seeds/dried fruits
Snack: 1 babybel light and a small pack of Nakd orange infused raisins
Lunch: bagel with extra light Philidelphia and pastrami
Snack: greek yogurt with blueberries at work and a Nakd Berry Cheeky bar and a 1 scoop protein shake at home before workout

Post-Workout Snack: 1 scoop protein shake

Dinner: Ostrich stir fried with green beans, mange tout and red onion, with sesame oil, ginger, chinese 5 spice and soy sauce, with a little of my boyfriends noodles

Snack: 2 peanut butter cups

Drinks: tea, water, coffee, Starbucks skinny latte

Exercise: at home weights workout -
3 x 10 of:
Romanian Deadlift
Bulgarian Split Squat
Bench Step Ups
Bench Press
Bent Over Row
Lat Raise
Tricep Dips
30 seconds plank
10 seconds side plank each side

Daily Cal Quota:	1695
+ Exercise Cals:	196
Total Cal Quota:	1892
Calories Consumed:	1457
Calories Left:	435

Protein (g)	143.7 (40.6%)
Carbohydrate (g)	166.5 (44.1%)
Fat (g)	24.0 (15.3%)
Fibre (g)	13.9
Fruit & Veg Water	4.4 3.2

Some crappy dinner pics as I hate just posting text!