Thursday, January 6, 2011

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

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 / 27gOver
Total Protein 91.6g / 120gUnder
Total Carb. 185.2g / 120gOver
Glasses of Fluid: 0Under
Steps: 0Under

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.

1 comments on "BFL Day #2 and Day #3"

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