I have decided I need to make an effort at losing some weight. I have stacked it on this year and although I have spent most of the year at the gym I haven't really tried hard to eat really well. Add to that that when I quit smoking in Feb I started drinking more and that I missed the last 6 weeks of gym due to illness and then laziness..
I am not into fad diets, basically what I am doing is looking at calories in vs calories burnt at the gym. Plus for the next two weeks I am having a bit of a detox.. only one coffee per day, no alcohol, no wheat, no dairy and lots of fresh fruit and veg.
I keep a sheet of what I eat so I guess I can share it here. Oh and my weight starting on Monday was 84.5kg.
So far this week:
Monday. Hadn't started detox, hence the milk and vita brits. Lunch was a bean salad I made, dinner was baked fish fillet and salad. The numbers are in calories.
milk 150
vita brits 180
honey 16
15g wheatgerm 75
coffee 30
coffee 30
beans 480
tomato 25
onion 1/2 15
bean sprouts 25
tomato 25
fish 90
bean sprouts 20
cranberry juice 16
1177 total calories
Tuesday A smoothie for breakfast. You can find all my smoothie recipes here Lunch was smoked chicken and salad on corn cakes and dinner was stir fry pork and kaffir lime rice.
berries 55
protein powder 120
soy milk 1.5 180
coffee 25
smoked chicken 100g 150
corn cakes 5 110
mayo 30
tomato 25
nectarines 2 130
pork stirfry 580
cranberry juice 30
1421 total calories
Wednesday Kiwi coconut smoothie for breaky, same again for lunch, warm lamb salad for dinner.
protein powder 120
soy milk 1.5 cups 180
kiwi fruit 3 135
corn cake 20
smoked chicken 100g 150
corn cakes 4 80
mayo 30
tomato 25
grapes 17 60
warm lamb salad 350
sweet potato chips 100
coffee 25
1250 total calories
My exercise consists of every morning 50 mins cardio (bike and treadmill mostly), 150 sit ups (probably changing to every 2nd day), other exercises sometimes.
Every second afternoon 40 mins weights training and 15 mins cardio. The other afternoons a 30 min walk. And I will likely be throwing in a hike or long walk each weekend as well as the fact we go to the beach each Saturday too.
Sooo I am hoping to lose at least 1 kg a week at first (between now and xmas).
