Tuesday, January 4, 2011

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 / 27gOver
Total Protein 105.8g / 120gUnder
Total Carb. 114.7g / 120gUnder
Glasses of Fluid: 8
Steps: 0Under

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.

1 comments on "BFL Day #1"

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