BFL Day #1

The first day went by fairly uneventfully. I guess in part it has to do with the fact that I still have a few precious days of holidays before heading back into work next week so my sleeping schedule has been all over the place (I partly blame Evs for keeping me up at night. Haha. I just realised how that sounded. I was going to add by roping me into playing Lego Indiana Jones with him lol).

I've actually switched the days for exercises around starting off the program and my week with the cardio rather than the weights. This is mainly because I wrangled a group class timetable at the gym (the website is a bit shocking) and worked out my BFL exercises in with the classes that I want to do for the week.

So...HIIT.

HIIT stands for High Intensity Interval Training. I've read so much about how effective it is for fat blasting and the fact that you only need to do it for 20 mins (but giving it your all) is right up my alley. I'm still a lazy girl at heart (evidenced by the fact I woke up at 9:00 am this morning!) and HIIT is ideal.

We have this stationary bike sitting up in our spare room where most of the other things in the house that don't really belong anywhere have been relegated to and I decided to follow the BFL style HIIT workout on the bike. A few weeks earlier I had attempted to do a bit of a workout on the bike and was dying within minutes. AT THE LOWEST SETTING. My thighs were quivering and my legs shaking (and not in the good way) and my butt was sore. But - I had to try.

The workout went well - I still died and thus reached my level 10 (the highest RPE) and I felt rejuvenated after a quick shower. The rest of the day was spent meal planning, blog reading, shopping for said meal plan, playing a bit of tennis (I am so rusty!), taking the dogs for a walk (I had to run part way with Toby - our German Shorthaired Pointer - he has endless energy!) and playing computer games. All in all a good day.

Because I woke up so late, I only managed to fit in 5 meals instead of 6 and wasn't hungry at all. But for some reason I had a few hunger pangs before I went to bed but had a glass of water and it was all good. I also got in my 8 glasses of water - Go me!

Man...I'm wondering how boring I sound with all of this. Sigh. Well I'm not here to win any literary awards. Just want to get it all down....

Ok food - First Day's meals (I'm using Calorie King to track my intake of food/exercise/water):

Monday, 3rd January 2011

Daily Summary

Food Energy In: 1259 cals Exercise Energy Out: 70 mins, -478 cals Net Energy: 781 cals Net Energy Budget: 1300 cals End Result: 519 Calories Under

Total Fat 36.1g / 27g Over Total Protein 105.8g / 120g Under Total Carb. 114.7g / 120g Under Glasses of Fluid: 8 Steps: 0 Under

Breakfast

Item	Calories	Fat	Protein	Carb.
2 2/3 fl.oz of Coles: Milk, fresh: Coles, Lite	36	1.1	2.6	3.9
5 g of The Chia Company: Seeds: Chia Seed, Black	23	1.7	1	1.9
30 g of Carman's: Brans & Oats: Premium Traditional Oats	115	2.6	3.2	18.3
2 teaspoon (5g) of Kraft: Peanut Butter: Nuts, Smooth Light	55	3.9	1.5	3.5
1/2 medium,170g with skin, 16cm/6" (110g) of Fruit, fresh: Banana, raw, edible portion	50	0.1	0.9	10.9
1 serving, 10 raspberries (20g) of Fruit, fresh: Raspberries, raw, edible portion	11	0.1	0.2	1.5
1 serving (25g) of Vital Strength: Protein Drinks: Define, Womens High Protein, Average All Flavours, dry	93	1	19.5	1.1
Total	383	10.3g	29g	41g

Lunch

Item	Calories	Fat	Protein	Carb.
1 tortilla (43g) of Diego's: Bread: Wrap, Reduced Carb	112	3.5	2.8	11.1
1 serving, 1/2 of 185g can drained (64g) of John West: Fish, canned: Tuna, Light in Springwater, drained	64	0.6	13.8	0.6
1 portion (17.5g) of The Laughing Cow: Cheese Spread: The Laughing Cow, Cheese Spread Portions, Light	31	1.9	2.5	0.9
1 tablespoon, mashed (20g) of Fruit, fresh: Avocado, Hass, raw, edible portion	41	4.2	0.4	0.1
Total	248	10.3g	19.4g	12.8g

Dinner

Item	Calories	Fat	Protein	Carb.
1 serving (100g) of Chicken Raw: Mince, raw	143	8.1	17.4	0
1 tablespoon (9.3g) of Vegetables, fresh: Capsicum, Red, raw	2	0	0.1	0.3
1 tablespoon (7.5g) of Vegetables, fresh: Celery, raw	1	0	0	0.1
3 stick (7g) of Vegetables, fresh: Carrots, raw	7	0	0.2	1.1
30 g of Vegetables, canned: Water Chestnuts, Asian, drained	10	0	0.3	2
3 piece (14g) of Vegetables, fresh: Mushrooms, Button / Common, raw	11	0.1	1.4	0.1
1 tablespoon (20mL) of Chang's: Sauces: Soy, Light Style	9	0	0.6	1.5
1 tablespoon (17g) of Ayam: Sauces: Teriyaki	6	0.1	0.5	0.8
Total	188	8.4g	20.6g	5.9g

Snack

Item	Calories	Fat	Protein	Carb.
1/2 small container (220mL) of Coffee Shop: Caffe Latte, Skinny w. skim milk, no added sugar	35	0.1	3.5	5.1
1 serving of Green Monster #1	240	4.4	15.4	33.8
100 g of Weight Watchers: Cheese: Cottage	91	2.5	12.5	3.8
1/2 serving (200g) of Jalna: Yoghurt: Fat Free, Natural	53	0.1	5.3	7.4
1 level teaspoon (6g) of Capilano: Honey: Honey	20	0	0	5
Total	439	7.1g	36.8g	55.1g

Exercise

Item	Calories	Fat	Protein	Carb.
20 mins of Spinning	-225	-	-	-
30 mins of Walking 4 kph	-95	-	-	-
20 mins of Tennis, singles	-158	-	-	-
Total

I kinda estimated my exercise calories but not too fussed either way. Also reminds me, I need Evs to take some "Before" shots of me as well....sigh.