BFL Day #2 and Day #3

Ugh. Already falling off the blogging bandwagon. Yesterday was flat out that I had no time at all to sit down and work out my meals and blog. Which also is due to the fact that I didn't eat very clean yesterday as well because of the lack of food choices while I was out and ended up having a more than 3 hour gap between meals which led me to eating a what I initially thought was a healthy burrito but nearly died when I googled the nutritional value and it was nearly 800 calories!! Lucky I only ate half of it and honestly that was enough to keep me going until dinner.

Note to self: Be more prepared when going out!

Tuesday I went to the gym and tried Zumba for the first time. Kinda....disappointed. I'm not sure what I was expecting but I spent the whole class feeling slightly ridiculous and more than a little uncoordinated. Didn't work up a sweat but I did have fun, especially when the instructor decided to deviate from the Latin songs and throw in a bit of Zorba's dance into the mix.

Despite it not feeling like a workout, I took it to be more of a warm up to my first weights for BFL. I was starting with Upper Body Workout (UBWO) and followed the BFL style pyamrid training. Let me tell you the next day I was so sore! I can up the weights for my chest and back but my arms and shoulders were definitely hitting 10's!

Food for Tuesday:

Tuesday, 4th January 2011

Daily Summary

Food Energy In: 2002 cals Exercise Energy Out: 120 mins, -710 cals Net Energy: 1292 cals Net Energy Budget: 1300 cals End Result: 8 Calories Under

Total Fat 60.3g / 27g Over Total Protein 137.4g / 120g Over Total Carb. 185.6g / 120g Over Glasses of Fluid: 0 Under Steps: 0 Under

Breakfast

Item	Calories	Fat	Protein	Carb.
1 serving, 1/2 cup (75g) of Fruit, fresh: Blueberries, raw, edible portion	39	0.1	0.5	8.5
1 teaspoon (0.5g) of Splenda: Sugar Substitutes: Granular	2	0	0	0.5
1 serving (45g) of Carman's: Brans & Oats: Premium Traditional Oats	172	3.8	4.7	27.5
1 large (50g with shell) (44g) of Eggs: Chicken Egg, whole, raw, fresh	71	5.3	5.9	0.1
1 teaspoon (0.5g) of Splenda: Sugar Substitutes: Granular	2	0	0	0.5
2 large egg white (33.4g) of Eggs: Chicken Egg, white only, raw, fresh	31	0	7.5	0.3
100 g of Weight Watchers: Cheese: Cottage	91	2.5	12.5	3.8
Total	409	11.7g	31.1g	41.1g

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
30 g of Fruit, fresh: Avocado, Hass, raw, edible portion	62	6.4	0.6	0.2
20 g of Woolworths: Salads: Fresh, Baby Spinach, raw, no dressing	4	0.1	0.5	0.3
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 small bunch, 20 medium size, 120g (118g) of Fruit, fresh: Grapes, Green, average all types, raw, edible portion	80	0.1	0.7	18.3
Total	353	12.6g	20.8g	31.4g

Dinner

Item	Calories	Fat	Protein	Carb.
2 kebab (90g) of Steggles: Chicken Raw: Kebab, Satay, fresh, raw	270	12.4	31.5	7.9
1 serving, 1/2 cup (80g) of Rice: Rice, Brown, cooked	122	0.8	2.3	25.4
1/2 serving, 1/3 bag (50g) of Woolworths: Salads: Fresh, Baby Spinach, raw, no dressing	5	0.1	0.6	0.4
1/4 cup, pared, chopped (133g) of Vegetables, fresh: Cucumber, Green, common, raw, peeled	4	0	0.1	0.7
3/4 medium whole (150g) of Vegetables, fresh: Tomato, ripe, raw	20	0.1	1.1	2.7
1/4 cup, chopped (140g) of Vegetables, fresh: Carrots, raw	11	0	0.3	1.8
3/4 serving (30g) of Cheese: Feta, Reduced-Fat	52	3.3	5.8	0
3/4 tablespoon (20mL) of Paul Newman's Own: Salad Dressings: Light Honey Mustard	35	2.2	0.2	3.6
Total	520	19g	41.9g	42.5g

Snack

Item	Calories	Fat	Protein	Carb.
3/4 serving (100g) of Chicken Raw: Mince, raw	107	6.1	13.1	0
3/4 tablespoon (9.3g) of Vegetables, fresh: Capsicum, Red, raw	2	0	0.1	0.2
22 1/2 g of Vegetables, canned: Water Chestnuts, Asian, drained	8	0	0.2	1.5
2 1/4 piece (14g) of Vegetables, fresh: Mushrooms, Button / Common, raw	8	0.1	1	0.1
2 1/4 stick (7g) of Vegetables, fresh: Carrots, raw	5	0	0.1	0.8
3/4 tablespoon (20mL) of Chang's: Sauces: Soy, Light Style	7	0	0.5	1.1
3/4 tablespoon (17g) of Ayam: Sauces: Teriyaki	4	0.1	0.4	0.6
3/4 tablespoon (7.5g) of Vegetables, fresh: Celery, raw	1	0	0	0.1
62 g of Tip Top: Bread: 9 Grain, Original	154	3.1	7.5	21.8
1 serving (45g) of Carman's: Brans & Oats: Premium Traditional Oats	172	3.8	4.7	27.5
100 g of Weight Watchers: Cheese: Cottage	91	2.5	12.5	3.8
1 serving, 1/2 cup (75g) of Fruit, fresh: Blueberries, raw, edible portion	39	0.1	0.5	8.5
1/3 cup (250mL) of Coles: Milk, fresh: Coles, Lite	38	1.2	2.8	4.2
1 small glass (120mL) of Wine: White, Dry (12% alc.)	84	0	0.2	0.6
Total	720	17g	43.6g	70.6g

Exercise

Item	Calories	Fat	Protein	Carb.
30 mins of Free Weights, vigorous	-203	-	-	-
30 mins of machine, vigorous	-203	-	-	-
60 mins of Dancing	-304	-	-	-
Total	-710	-	-	-

Macro breakdown for Tuesday was 28% fat/29% protein/39% carbs/4% alcohol

Wednesday was even worse - I am looking after the little brother while he is on school holidays until I go back to work and decided to drive down to the other end of town to my old library to return some books, pay off my fines (again!) and see my sister. Somehow got roped into visiting her in-laws to try and help with a problem with their business which meant I ended up staying for 2 hours and missing lunch. I was starving by the time I finished up and managed to find a muesli bar in my bag that I shared with the little brother.

Food:

Wednesday, 5th January 2011

Daily Summary

Food Energy In: 1437 cals Exercise Energy Out: 20 mins, -225 cals Net Energy: 1212 cals Net Energy Budget: 1300 cals End Result: 88 Calories Under

Total Fat 31.3g / 27g Over Total Protein 91.6g / 120g Under Total Carb. 185.2g / 120g Over Glasses of Fluid: 0 Under Steps: 0 Under

Breakfast

Item	Calories	Fat	Protein	Carb.
30 g of Carman's: Brans & Oats: Premium Traditional Oats	115	2.6	3.2	18.3
1 serving (25g) of Vital Strength: Protein Drinks: Define, Womens High Protein, Average All Flavours, dry	93	1	19.5	1.1
1 serving, 10 raspberries (20g) of Fruit, fresh: Raspberries, raw, edible portion	11	0.1	0.2	1.5
5 g of The Chia Company: Seeds: Chia Seed, Black	23	1.7	1	1.9
1/2 medium,170g with skin, 16cm/6" (110g) of Fruit, fresh: Banana, raw, edible portion	50	0.1	0.9	10.9
2 teaspoon (5g) of Kraft: Peanut Butter: Nuts, Smooth Light	55	3.9	1.5	3.5
80 mL of Coles: Milk, fresh: Coles, Lite	37	1.1	2.6	4
Total	384	10.3g	29g	41.1g

Lunch

Item	Calories	Fat	Protein	Carb.
1/2 Salsa's Fajita Burrito	388	10.3	14.9	58.1
Total	388	10.3g	14.9g	58.1g

Dinner

Item	Calories	Fat	Protein	Carb.
77 g of Shellfish - Fresh: Prawn, shelled, raw	69	0.5	15.8	0
100 g of Rice: Rice, Brown, cooked	153	1	2.9	31.8
20 g of Woolworths: Salads: Fresh, Baby Spinach, raw, no dressing	4	0.1	0.5	0.3
50 g of Vegetables, fresh: Cucumber, Green, common, raw, peeled	6	0.1	0.2	1.1
1/2 medium whole (150g) of Vegetables, fresh: Tomato, ripe, raw	14	0.1	0.8	1.8
1/2 medium (140g) of Vegetables, fresh: Carrots, raw	22	0.1	0.6	3.5
1/2 serving (30g) of Cheese: Feta, Reduced-Fat	35	2.2	3.9	0
1/2 tablespoon (20mL) of Paul Newman's Own: Salad Dressings: Light Honey Mustard	23	1.5	0.1	2.4
Total	326	5.4g	24.7g	40.8g

Snack

Item	Calories	Fat	Protein	Carb.
1 bar (32g) of Be Natural: Bars: Trail Bars, 5 Whole Grains, Honey Nut	118	2.7	3.2	18.1
1 small container (220mL) of Coffee Shop: Caffe Latte, Skinny w. skim milk, no added sugar	70	0.2	7	10.1
100 g of Weight Watchers: Cheese: Cottage	91	2.5	12.5	3.8
1 cup, quartered or chopped (125g) of Fruit, fresh: Apple w. skin, edible portion	61	0	0.4	13.3
Total	340	5.4g	23.1g	45.3g

Exercise

Item	Calories	Fat	Protein	Carb.
20 mins of Spinning	-225	-	-	-
Total	-225	-	-	-

Breakdown: 20% fat/26% protein/ 53% carbs


I'm still too heavy on the fats and carbs and need to up my protein. It's actually such a struggle to find enough protein sources, but again it could be because I'm not really planning anything- just going with the flow this week to get a feel for it. I'm doing good on the water front judging by the amount of times I need to go to the bathroom lol.

I borrowed Tosca Reno's book "The Eat-Clean Diet" from the library and it actually made a lot of sense - most of it's principles are directly aligned with BFL, but BFL has the flexibility to relax once in a while. (i.e. the free days and having coffee/alcohol). There's a few ideas in there that I can use. I think honestly, I am struggling a bit with the food because I am thinking too much about it. When I start work next week, I'll have planned my meals and won't have a chance or choice to over analyse or change my meals.

Last night I kept dreaming of food and trying to see if it was a BFL approved meal or not!! Ok, obsessed much? Tomorrow is a brand new day and let's see if I can nail it this time.