Day 51/63 – June 12 Food Log
Yesterday’s food log – been a crazy week with work. Another day where calories are too low and not enough meals – but still pretty clean at least.
I finally have a bit of breathing room, so tonight I’m off to the gym for a back workout, then konditioning class tomorrow and the gym again on Sunday. I haven’t worked out since Tuesday and I’m going to go crazy :|
| Cals | Fat | Carb | Prot | |
|---|---|---|---|---|
| 1 – Meal # 1 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Bio Protein Chocolate Peanut Butter Bar ( 1 serving ) | 320 | 8 | 40 |
23 |
| 2 – Meal # 2 ( 1 serving ) | 0 |
0 |
0 | 0 |
| PC Flax Tortilla ( 1 serving ) | 200 | 5 | 32 | 6 |
| Caesar dressing, low-calorie ( 1 tablespoon ) | 17 | 1 | 3 | 0 |
| Chicken, breast, with or without bone, roasted, skin not eaten ( 7 oz, boneless, cooked, skinless ) | 321 | 7 |
0 |
60 |
| 3 – Meal # 3 ( 1 serving ) |
0 |
0 | 0 | 0 |
| Chicken Snack Wrap ( 2 serving ) | 540 | 20 | 52 | 36 |
| 4 – Meal # 4 ( 1 serving ) | 0 | 0 | 0 |
0 |
| Almonds, unroasted ( 20 almond ) | 139 |
12 |
5 | 5 |
| Total | 1536 | 53 | 132 | 130 |
Day 50/63 – June 11 Food Log
Food log for Wednesday – crazy day – managed to keep pretty clean, but calories are too low.
| Cals | Fat | Carb | Prot | |
|---|---|---|---|---|
| 1 – Meal # 1 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Cereals, oats, regular and quick and instant, without fortified, cooked with water, with salt, (oats) ( 1 cup ) | 145 | 2 | 25 |
6 |
| Egg, whole, raw ( 2 large ) | 149 |
10 |
1 | 12 |
| ON 100% Whey – Rocky Road ( 1 serving ) | 120 | 1 | 3 | 24 |
| 2 – Meal # 2 ( 1 serving ) | 0 | 0 | 0 | 0 |
| PC Flax Tortilla ( 1 serving ) | 200 | 5 |
32 |
6 |
| Cheese, Mozzarella, part skim ( 1 slice (1 oz) ) |
79 |
5 | 1 | 8 |
| Mayonnaise-type salad dressing, fat-free ( 1 tablespoon ) | 12 | 0 | 2 | 0 |
| Chicken, breast, with or without bone, roasted, skin not eaten ( 7 oz, boneless, cooked, skinless ) | 321 | 7 | 0 |
60 |
| 3 – Meal # 3 ( 1 serving ) | 0 |
0 |
0 | 0 |
| Apple, raw ( 1 cup, NFS ) | 74 | 0 | 19 | 0 |
| 4 – Meal # 4 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Chicken Snack Wrap ( 2 serving ) | 540 | 20 |
52 |
36 |
| Total | 1640 | 51 | 136 | 153 |
Day 49/63 – June 10 Food Log
Here’s my food log for Tuesday – not bad, but too much protein and not enough carbs.
| Cals | Fat | Carb | Prot | |
|---|---|---|---|---|
| 1 – Meal # 1 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Egg, whole, raw ( 2 large ) | 149 | 10 | 1 |
12 |
| Cereals, oats, regular and quick and instant, without fortified, cooked with water, with salt, (oats) ( 1 cup ) | 145 |
2 |
25 | 6 |
| ON 100% Whey – Rocky Road ( 1 serving ) | 120 | 1 | 3 | 24 |
| 2 – Meal # 2 ( 1 serving ) | 0 | 0 | 0 | 0 |
| PC Flax Tortilla ( 0.5 serving ) | 100 | 3 |
16 |
3 |
| Chicken, breast, with or without bone, roasted, skin not eaten ( 4 oz, boneless, cooked, skinless ) |
183 |
4 | 0 | 34 |
| Cheese, Mozzarella, part skim ( 1 slice (1 oz) ) | 79 | 5 | 1 | 8 |
| Apple, raw ( 1 small (2-1/2″ dia) (approx 4 per lb) ) | 63 | 0 | 16 |
0 |
| 3 – Meal # 3 ( 1 serving ) | 0 |
0 |
0 | 0 |
| PC Flax Tortilla ( 1 serving ) | 200 | 5 | 32 | 6 |
| Tuna, canned, water pack ( 4 oz ) | 132 | 1 | 0 | 29 |
| Mayonnaise-type salad dressing, fat-free ( 1 tablespoon ) | 12 | 0 |
2 |
0 |
| Orange, raw ( 1 medium (2-5/8″ dia) ) |
62 |
0 | 15 | 1 |
| 4 – Meal # 4 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Bio Protein Chocolate Peanut Butter Bar ( 1 serving ) | 320 | 8 | 40 |
23 |
| PW – Post Workout ( 1 serving ) | 0 |
0 |
0 | 0 |
| ON 100% Whey – Rocky Road ( 2 serving ) | 240 | 2 | 6 | 48 |
| 5 – Meal # 5 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Spinach, raw ( 3 cup ) | 20 | 0 |
3 |
3 |
| Chicken, leg (drumstick and thigh), with or without bone, broiled, skin not eaten ( 1 large leg (yield after cooking, bone and skin removed) ) |
242 |
11 | 0 | 34 |
| Chicken, wing, with or without bone, roasted, skin not eaten ( 1 large wing (yield after cooking, bone and skin removed) ) | 54 | 2 | 0 | 8 |
| Caesar dressing, low-calorie ( 2 tablespoon ) | 33 | 1 | 6 |
0 |
| Total | 2154 | 56 | 167 | 240 |
Day 48/63 – June 9th Food Log
Here’s my food log from yesterday. Too few calories and too much fat relative to carbs… but not terrible.
| Cals | Fat | Carb | Prot | |
|---|---|---|---|---|
| 1 – Meal # 1 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Bio Protein Chocolate Peanut Butter Bar ( 1 serving ) | 320 | 8 | 40 |
23 |
| 2 – Meal # 2 ( 1 serving ) | 0 |
0 |
0 | 0 |
| Cheese, Mozzarella, part skim ( 3 slice (1 oz) ) | 238 | 15 | 3 | 23 |
| Apple, raw ( 1 cup, NFS ) | 74 | 0 | 19 | 0 |
| 3 – Meal # 3 ( 1 serving ) | 0 | 0 |
0 |
0 |
| PC Flax Tortilla ( 1 serving ) |
200 |
5 | 32 | 6 |
| Chicken, breast, with or without bone, roasted, skin not eaten ( 1 cup, cooked, diced ) | 221 | 5 | 0 | 42 |
| 4 – Meal # 4 ( 1 serving ) | 0 | 0 | 0 |
0 |
| Almonds, unroasted ( 20 almond ) | 139 |
12 |
5 | 5 |
| PW – Post Workout ( 1 serving ) | 0 | 0 | 0 | 0 |
| ON 100% Whey – Rocky Road ( 2 serving ) | 240 | 2 | 6 | 48 |
| 5 – Meal # 5 ( 1 serving ) | 0 | 0 |
0 |
0 |
| Chicken, leg (drumstick and thigh), with or without bone, broiled, skin not eaten ( 1 large leg (yield after cooking, bone and skin removed) ) |
242 |
11 | 0 | 34 |
| Spinach, raw ( 1 cup ) | 7 | 0 | 1 | 1 |
| Lettuce, cos or romaine, raw ( 2 cup shredded ) | 16 | 0 | 3 |
2 |
| Caesar dressing, low-calorie ( 1 tablespoon ) | 17 |
1 |
3 | 0 |
| 6 – Meal # 6 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Orange, raw ( 1 small (2-3/8″ dia) ) | 45 | 0 | 11 | 1 |
| ON 100% Whey – Rocky Road ( 1 serving ) | 120 | 1 |
3 |
24 |
| Total | 1878 | 60 | 125 | 209 |
Day 42/63 – June 4 Food Log
Here’s my food log from today. Came up about 100 cals short… but who cares. I just need to be in a decent range consistently – not perfect every time. I’m not going to keep tracking my diet every day for the rest of my life. I just want to get a good sense of what I’m taking in and what I need so I can work it out in my head in the future.
As I lose weight I might come back to this for a week at a time as a way of making sure my adjustments are correct, but otherwise I’d like to avoid tracking all of this.
| Cals | Fat | Carb | Prot | |
|---|---|---|---|---|
| 1 – Meal # 1 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Egg, whole, raw ( 2 large ) | 149 | 10 | 1 |
12 |
| Cereals, oats, regular and quick and instant, without fortified, cooked with water, with salt, (oats) ( 1 cup ) | 145 |
2 |
25 | 6 |
| ON 100% Whey – Rocky Road ( 1 serving ) | 120 | 1 | 3 | 24 |
| 2 – Meal # 2 ( 1 serving ) | 0 | 0 | 0 | 0 |
| LOUIS RICH, Turkey Breast and White Turkey (smoked sliced) ( 4 serving ) | 112 | 3 |
3 |
20 |
| Apple, raw ( 1 medium (2-3/4″ dia) (approx 3 per lb) ) |
81 |
0 | 21 | 0 |
| 3 – Meal # 3 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Alexia Oven Fries ( 1 serving ) | 150 | 4 | 25 |
3 |
| Salmon, steamed or poached ( 5 oz, boneless, cooked ) | 206 |
6 |
0 | 35 |
| Asparagus, raw ( 10 medium spear (5-1/4″ to 7″ long) ) | 37 | 0 | 7 | 4 |
| 4 – Meal # 4 ( 1 serving ) | 0 | 0 | 0 | 0 |
| PC Flax Tortilla ( 1 serving ) | 200 | 5 |
32 |
6 |
| Chicken, breast, with or without bone, roasted, skin not eaten ( 4 oz, boneless, cooked, skinless ) |
183 |
4 | 0 | 34 |
| Orange, raw ( 1 medium (2-5/8″ dia) ) | 62 | 0 | 15 | 1 |
| PW – Post Workout ( 1 serving ) | 0 | 0 | 0 |
0 |
| ON 100% Whey – Rocky Road ( 1 serving ) | 120 |
1 |
3 | 24 |
| 5 – Meal # 5 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Salmon, steamed or poached ( 5.5 oz, boneless, cooked ) | 226 | 7 | 0 | 39 |
| Alexia Oven Fries ( 1 serving ) | 150 | 4 |
25 |
3 |
| Asparagus, raw ( 10 medium spear (5-1/4″ to 7″ long) ) |
37 |
0 | 7 | 4 |
| 6 – Meal # 6 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Berries, raw, NFS ( 1 cup ) | 45 | 1 | 11 |
1 |
| Cheese, cottage, lowfat (1-2% fat) ( 0.5 cup ) | 82 |
1 |
3 | 14 |
| Total | 2104 | 49 | 182 | 231 |
Day 41/63 – June 3 Food Log
Was busy with work last night so I never got around to posting this. Here’s my food log for yesterday.
I was in the area of whole foods and decided to stop in and get a few things. I love cooking and I’m a bit of a foodie so I always enjoy wandering the aisles there and picking up some new flavours. Got some spices and some really good Dijon and German style mustards – perfect for adding a lot of flavour to a sandwich / wrap without adding extra calories.
I also got a piece of cheese pizza and a piece of carrot cake. I knew my calories were low for the day up to that point and I knew I could fit it in so I did. Little things like this remind me that I’m not on a diet – I need to eat in a way that I can maintain for the rest of my life and that includes the occasional indulgence.
Even with that, I ended up coming in right where I wanted for calories – short on protein and high on fat, but no worries.
| Cals | Fat | Carb | Prot | |
|---|---|---|---|---|
| 1 – Meal # 1 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Egg, whole, raw ( 2 large ) | 149 | 10 | 1 |
12 |
| Cereals, oats, regular and quick and instant, without fortified, cooked with water, with salt, (oats) ( 1 cup ) | 145 |
2 |
25 | 6 |
| ON 100% Whey – Rocky Road ( 1 serving ) | 120 | 1 | 3 | 24 |
| Strawberry Jam – PC Twice The Fruit ( 1 tablespoon ) | 25 | 0 | 6 | 0 |
| 2 – Meal # 2 ( 1 serving ) | 0 | 0 |
0 |
0 |
| Apple, raw ( 1 medium (2-3/4″ dia) (approx 3 per lb) ) |
81 |
0 | 21 | 0 |
| Our Compliments Skim Cheese String ( 1 serving ) | 60 | 4 | 0 | 6 |
| 3 – Meal # 3 ( 1 serving ) | 0 | 0 | 0 |
0 |
| Mayonnaise-type salad dressing, fat-free ( 1 tablespoon ) | 12 |
0 |
2 | 0 |
| PC Flax Tortilla ( 1 serving ) | 200 | 5 | 32 | 6 |
| Chicken, canned, meat only, light meat ( 1 can (5 oz) yields ) | 198 | 5 | 0 | 36 |
| Orange, raw ( 1 cup, sections ) | 85 | 0 |
21 |
2 |
| 4 – Meal # 4 ( 1 serving ) |
0 |
0 | 0 | 0 |
| Almonds, unroasted ( 15 almond ) | 104 | 9 | 4 | 4 |
| Apple, raw ( 1 cup, NFS ) | 74 | 0 | 19 |
0 |
| 5 – Meal # 5 ( 1 serving ) | 0 |
0 |
0 | 0 |
| LOUIS RICH, Turkey Breast and White Turkey (smoked sliced) ( 4 serving ) | 112 | 3 | 3 | 20 |
| Pizza, cheese, thin crust ( 0.25 large pizza (15″ dia) ) | 505 | 19 | 59 | 23 |
| Cake, carrot, with icing ( 1 piece (1/10 of 1-layer, 8″ or 9″ dia) ) | 328 | 17 |
42 |
3 |
| Total | 2198 | 77 | 239 | 143 |
Day 39/63 – June 1 Food Log
Here’s my food log from yesterday – came in a tiny bit over what I was shooting for but no worries. Usually when I go for dinner at my parent’s place I eat a lot. Still did sort of here, but managed to keep it within range.
| Cals | Fat | Carb | Prot | |
|---|---|---|---|---|
| 1 – Meal # 1 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Chicken, breast, with or without bone, roasted, skin not eaten ( 4 oz, boneless, cooked, skinless ) | 183 | 4 | 0 |
34 |
| Egg, whole, raw ( 4 large ) | 298 |
20 |
2 | 25 |
| Pepper, sweet, red, raw ( 1 large (2.25 per pound, approx 3-3/4″ long, 3″ dia) ) | 44 | 0 | 11 | 1 |
| Spinach, raw ( 1 cup ) | 7 | 0 | 1 | 1 |
| Cereals, oats, regular and quick and instant, without fortified, cooked with water, with salt, (oats) ( 1 cup ) | 145 | 2 |
25 |
6 |
| Strawberry Jam – PC Twice The Fruit ( 1 tablespoon ) |
25 |
0 | 6 | 0 |
| PW – Post Workout ( 1 serving ) | 0 | 0 | 0 | 0 |
| ON 100% Whey – Rocky Road ( 2 serving ) | 240 | 2 | 6 |
48 |
| Orange, raw ( 1 medium (2-5/8″ dia) ) | 62 |
0 |
15 | 1 |
| 2 – Meal # 2 ( 1 serving ) | 0 | 0 | 0 | 0 |
| PC Flax Tortilla ( 1 serving ) | 200 | 5 | 32 | 6 |
| Spinach, raw ( 1 cup ) | 7 | 0 |
1 |
1 |
| Sauce, KRAFT Barbecue Sauce Hickory Smoke ( 1 tablespoons ) |
20 |
0 | 4 | 0 |
| Chicken, breast, with or without bone, roasted, skin not eaten ( 4 oz, boneless, cooked, skinless ) | 183 | 4 | 0 | 34 |
| Apple, raw ( 1 medium (2-3/4″ dia) (approx 3 per lb) ) | 81 | 0 | 21 |
0 |
| 3 – Meal # 3 ( 1 serving ) | 0 |
0 |
0 | 0 |
| Chicken, thigh, with or without bone, broiled, skin not eaten ( 4 medium thigh (yield after cooking, bone and skin removed) ) | 431 | 22 | 0 | 54 |
| Rice, white, long-grain, regular, cooked ( 1 cup ) | 205 | 0 | 45 | 4 |
| Almonds, unroasted ( 10 almond ) | 69 | 6 |
2 |
3 |
| Broccoli, raw ( 1 cup, NFS ) |
25 |
0 | 5 | 3 |
| Cheese, Mozzarella, part skim ( 1 cubic inch ) | 49 | 3 | 1 | 5 |
| Tomatoes, raw ( 1 small whole (2-2/5″ dia) ) | 19 | 0 | 4 |
1 |
| Onions, mature, raw ( 1 large slice (1/4″ thick) ) | 14 |
0 |
3 | 0 |
| Cucumber pickles, dill ( 3 medium (3-3/4″ long) ) | 35 | 0 | 8 | 1 |
| Total | 2343 | 72 | 193 | 229 |
Day 38/63 – May 31 Food Log
Strange day yesterday – was acting as an entertainer at a movie premiere / gala after-party. I knew I wasn’t going to be able to get much decent food later on in the day, so I loaded up a bit more in the morning / noon before I left. I did manage to keep my calories right around where I wanted them – even with a few beers and a croissant thrown in. I still dropped weight too!
| Cals | Fat | Carb | Prot | |
|---|---|---|---|---|
| 1 – Meal # 1 ( 1 serving ) | 0 | 0 | 0 | 0 |
| ON 100% Whey – Rocky Road ( 2 serving ) | 240 | 2 | 6 |
48 |
| Peanut butter ( 1 tablespoon ) | 95 |
8 |
3 | 4 |
| 2 – Meal # 2 ( 1 serving ) | 0 | 0 | 0 | 0 |
| ON 100% Whey – Rocky Road ( 2 serving ) | 240 | 2 | 6 | 48 |
| 3 – Meal # 3 ( 1 serving ) | 0 | 0 |
0 |
0 |
| Chicken, breast, with or without bone, roasted, skin not eaten ( 4 oz, boneless, cooked, skinless ) |
183 |
4 | 0 | 34 |
| Olive oil ( 0.25 tablespoon ) | 30 | 3 | 0 | 0 |
| Onions, mature, raw ( 0.5 large ) | 29 | 0 | 6 |
1 |
| Spaghetti, whole-wheat, dry ( 1.5 oz ) | 149 |
1 |
32 | 6 |
| Tomatoes, raw ( 0.5 large whole (3″ dia) ) | 19 | 0 | 4 | 1 |
| Our Compliments Skim Cheese String ( 1 serving ) | 60 | 4 | 0 | 6 |
| PC Flax Tortilla ( 1 serving ) | 200 | 5 |
32 |
6 |
| 4 – Meal # 4 ( 1 serving ) |
0 |
0 | 0 | 0 |
| Taco Bell Chicken Soft Taco ( 1 serving ) | 270 | 16 | 20 | 12 |
| Stella Artois ( 0.6 liter ) | 240 | 0 | 17 |
2 |
| 5 – Meal # 5 ( 1 serving ) | 0 |
0 |
0 | 0 |
| Popcorn, popped in oil, unbuttered ( 3 cup, popped ) | 165 | 9 | 19 | 3 |
| Stella Artois ( 0.7 liter ) | 280 | 0 | 20 | 2 |
| 6 – Meal # 6 ( 1 serving ) | 0 | 0 |
0 |
0 |
| Croissant, cheese ( 1 croissant ) |
174 |
9 | 20 | 4 |
| Total | 2373 | 64 | 186 | 177 |
Day 35/63 – May 28th Food Log
Here’s my food log from today. I didn’t have time to make a starchy side for dinner. Tomorrow I’m going to cook up a pot of brown rice for the next couple of days. I think that should add just enough carbs/calories to get me up to 2300.
| Cals | Fat | Carb | Prot | |
|---|---|---|---|---|
| 1 – Meal # 1 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Egg, whole, raw ( 2 large ) | 149 | 10 | 1 |
12 |
| Egg, white only, cooked ( 2 white ) | 33 |
0 |
1 | 7 |
| ON 100% Whey – Rocky Road ( 1 serving ) | 120 | 1 | 3 | 24 |
| Cereals, oats, regular and quick and instant, without fortified, cooked with water, with salt, (oats) ( 1 cup ) | 145 | 2 | 25 | 6 |
| Strawberry Jam – PC Twice The Fruit ( 2 teaspoon ) | 17 | 0 |
4 |
0 |
| 2 – Meal # 2 ( 1 serving ) |
0 |
0 | 0 | 0 |
| Apple, raw ( 1 medium (2-3/4″ dia) (approx 3 per lb) ) | 81 | 0 | 21 | 0 |
| WW Tortilla – Casa Mendosa ( 1 serving ) | 105 | 3 | 17 |
3 |
| Chicken, thigh, with or without bone, roasted, skin not eaten ( 2.5 oz, boneless, cooked, skinless ) | 145 |
8 |
0 | 18 |
| 3 – Meal # 3 ( 1 serving ) | 0 | 0 | 0 | 0 |
| PC Flax Tortilla ( 1 serving ) | 200 | 5 | 32 | 6 |
| Mayonnaise, low-calorie or diet ( 1 tablespoon ) | 36 | 3 |
2 |
0 |
| Tuna, canned, water pack ( 4 oz ) |
132 |
1 | 0 | 29 |
| Pickle relish, hot dog ( 1 tablespoon ) | 14 | 0 | 4 | 0 |
| Apple, raw ( 1 medium (2-3/4″ dia) (approx 3 per lb) ) | 81 | 0 | 21 |
0 |
| 4 – Meal # 4 ( 1 serving ) | 0 |
0 |
0 | 0 |
| Orange, raw ( 1 large (3-1/16″ dia) ) | 86 | 0 | 22 | 2 |
| Almonds, unroasted ( 15 almond ) | 104 | 9 | 4 | 4 |
| PW – Post Workout ( 1 serving ) | 0 | 0 |
0 |
0 |
| ON 100% Whey – Rocky Road ( 2 serving ) |
240 |
2 | 6 | 48 |
| 5 – Meal # 5 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Chicken, breast, with or without bone, roasted, skin not eaten ( 5 oz, boneless, cooked, skinless ) | 229 | 5 | 0 |
43 |
| Broccoli, raw ( 2 cup, flowerets ) | 40 |
0 |
7 | 4 |
| Spinach, raw ( 1 cup ) | 7 | 0 | 1 | 1 |
| Balsamic Spritzer – Hellman’s ( 1 serving ) | 15 | 1 | 1 | 0 |
| Sauce, KRAFT Barbecue Sauce Original ( 0.5 tablespoons ) | 10 | 0 |
2 |
0 |
| Caesar dressing, low-calorie ( 1 tablespoon ) |
17 |
1 | 3 | 0 |
| 6 – Meal # 6 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Strawberries, raw ( 5 large (1-3/8″ dia) ) | 27 | 0 | 6 |
1 |
| True Protein Casein Mix ( 1 serving ) | 110 |
0 |
0 | 26 |
| Yogurt, plain, nonfat milk ( 0.5 cup (8 fl oz) ) | 68 | 0 | 9 | 7 |
| Total | 2210 | 53 | 193 | 241 |
All these numbers… I think my geek is showing. It’s annoying to track, but it will help me fine tune my diet and educate me. After a month of this, I’ll be confident in my ability to keep my diet at the proper calorie level to keep losing weight without having to track everything.
Day 34/63 – May 27th Food Log
Here’s my food log for the day. I copied the table from FitDay, which is a great site for tracking your diet. Once you’ve used it for a while you start to get a good feeling for being able to eyeball your portions and know how many calories you’re taking in.
| Cals | Fat | Carb | Prot | |
|---|---|---|---|---|
| 1 – Meal # 1 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Egg, whole, raw ( 3 large ) | 224 | 15 | 2 |
19 |
| ON 100% Whey – Rocky Road ( 1 serving ) | 120 |
1 |
3 | 24 |
| Cereals, oats, regular and quick and instant, without fortified, cooked with water, with salt, (oats) ( 1 cup ) | 145 | 2 | 25 | 6 |
| 2 – Meal # 2 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Almonds, unroasted ( 13 almond ) | 90 | 8 |
3 |
3 |
| Apple, raw ( 5 oz, with skin, yields ) |
77 |
0 | 20 | 0 |
| 3 – Meal # 3 ( 1 serving ) | 0 | 0 | 0 | 0 |
| PC Flax Tortilla ( 1 serving ) | 200 | 5 | 32 |
6 |
| Mayonnaise, low-calorie or diet ( 1 tablespoon ) | 36 |
3 |
2 | 0 |
| Beef, round, bottom round, separable lean only, trimmed to 0" fat, all grades, cooked, braised ( 4 oz ) | 230 | 9 |
0 |
36 |
| 4 – Meal # 4 ( 1 serving ) |
0 |
0 | 0 | 0 |
| Orange, raw ( 1 large (3-1/16″ dia) ) | 86 | 0 | 22 | 2 |
| Tomato/basil Tuna ( 1 serving ) | 80 | 3 | 2 |
13 |
| PW – Post Workout ( 1 serving ) | 0 |
0 |
0 | 0 |
| ON 100% Whey – Rocky Road ( 2 serving ) | 240 | 2 | 6 | 48 |
| 5 – Meal # 5 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Spinach, raw ( 2 cup ) | 13 | 0 |
2 |
2 |
| Chicken, breast, with or without bone, roasted, skin not eaten ( 5.3 oz, boneless, cooked, skinless ) |
243 |
5 | 0 | 46 |
| Balsamic Spritzer – Hellman’s ( 1 serving ) | 15 | 1 | 1 | 0 |
| 6 – Meal # 6 ( 1 serving ) | 0 | 0 | 0 |
0 |
| True Protein Casein Mix ( 1 serving ) | 110 |
0 |
0 | 26 |
| Strawberries, raw ( 5 large (1-3/8″ dia) ) | 27 | 0 | 6 | 1 |
| Yogurt, plain, nonfat milk ( 0.5 cup (8 fl oz) ) | 68 | 0 | 9 | 7 |
| Total | 2004 | 55 | 136 | 237 |
I would say that this is pretty accurate picture of what I eat in a day on average. Sometimes I have an additional serving of fruit at lunch and sometimes I’ll have another handful of almonds somewhere in the middle there, but I’m guessing that I usually come in between 1800-2200 calories per day on average. I want to raise that up a bit and take in 2000 at the lowest. I also want to increase my carb intake a bit.
So for the most part, my diet is staying the same, but I’m going to make the following tweaks:
- ditch the lunch meat in favour of whole chicken breasts / tuna – it’s cheaper and healthier than deli lunch meat. I typically only get lean cuts of lunch meats, but they are still loaded with sodium and preservatives that I don’t need
- add a starchy side to my dinner meal – brown rice/sweet potato/potato/whole wheat pasta/lentils/beans. My carb intake is pretty low on average and I think that hurts my energy levels during my workouts
- change breakfast to 2 whole eggs / 2 egg whites (from egg beaters) – to lower the fat intake a bit and raise the protein
Other than a few small tweaks and increasing the calories a little bit, I think I’ve been doing pretty well considering I haven’t been tracking my calories at all.