BFL Day#4 and Day#5

O.M.G.

I'm starting to get the hang of it, but it's still challenging to find the right portions and percentages to make sure I'm following the program correctly (Aiming for a 40% protein/40% carb/20% fat ratio). I still seem to be finding way too much fat in my diet somehow and I'm not even adding anything full fat!!

Thursday I did my first LBWO (Lower Body workout) and totally killed it on the dumbell lunges and squats. I am serious, they are a serious workout!! It's been over 30 degrees here (finally Summer has arrived) and the gym, while cool to start with got overheated. I found myself with a sharp pain in my head after doing sets and had to rest inbetween as I found myself getting a bit lightheaded. I had eaten about an hour before so I knew I had enough energy and was keeping myself hydrated while working out. I kinda rushed through the Abs and cooldown stretches in the end because I was trying to make it to the 6:30 THUMP class right after.

If you don't know what THUMP is - it stands for THUMPing your ASS!! Actually, it's a high intensity cardio boxing class and man did it kick my butt. I was gone after - probably not the best idea to do it right after a weights session but I felt so good after, even in my sweat drenched t-shirt. I wanted to try it out because it's one of the classes on a regular basis during the week and I was hoping to see if I could incorporate it into my exercise routine. I was exhausted after and conked out - couldn't really be fucked making dinner so I bought some chicken schnitzel (I had a can of tuna and beans in the car after my workout as well) and had that with some salad. Didn't have my last meal but wasn't hungry anyways. I definitely ate way too much on Thursday - need to reduce my portion sizes.

Food for Thursday:

Thursday, 6th January 2011

Daily Summary

Food Energy In: 2029 cals Exercise Energy Out: 105 mins, -913 cals Net Energy: 1116 cals Net Energy Budget: 1300 cals End Result: 184 Calories Under

Total Fat 69.1g / 27g Over Total Protein 149.8g / 120g Over Total Carb. 162.6g / 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
2 2/3 fl.oz of Coles: Milk, fresh: Coles, Lite	36	1.1	2.6	3.9
1 serving (25g) of Vital Strength: Protein Drinks: Define, Womens High Protein, Average All Flavours, dry	93	1	19.5	1.1
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 teaspoon (5g) of Kraft: Peanut Butter: Nuts, Smooth Light	28	1.9	0.8	1.7
3 g of The Chia Company: Seeds: Chia Seed, Black	14	1	0.6	1.1
30 mL of Coffees: Black Coffee, brewed/percolated	0	0	0	0
30 mL of Coles: Milk, fresh: Coles, Lite	14	0.4	1	1.5
1/2 level teaspoon (4g) of CSR: Sugars: Raw	8	0	0	2
Total	368	8.1g	28.8g	42.1g

Lunch

Item	Calories	Fat	Protein	Carb.
100 g of Lamb: Loin Chop, lean only, grilled	219	11	29	0
90 g of Woolworths: Sausages: Sausages, Chicken, raw	144	8.7	10.9	5.4
1 slice of 700g loaf (37g) of Tip Top: Bread: 9 Grain, Original	92	1.9	4.5	13
10 g of Black Swan: Dips: Skinny, Roasted Capsicum	21	1.3	0.6	1.6
1 cup chopped (101g) of Vegetables, fresh: Celery, raw	15	0.1	0.6	1.2
1 cup, sliced (119g) of Vegetables, fresh: Cucumber, Green, common, raw, peeled	14	0.1	0.5	2.5
Total	505	23.1g	46g	23.7g

Dinner

Item	Calories	Fat	Protein	Carb.
1/2 schnitzel (180g) of Lenard's: Chicken Dishes: Crumbed, Schnitzel, Chicken, uncooked	207	6.3	13.4	22.6
1/2 serving (200g) of Ingham: Chicken Dishes: Crumbed, Breast Schnitzel, fresh	221	9.4	9.8	24
1 slice (21g) of Coon: Cheese: Slice, Light and Tasty	70	5	6.3	0.1
1 half cup (10g) of Vegetables, fresh: Lettuce, Rocket, Arugula, raw	3	0.1	0.3	0.4
3/4 medium whole (150g) of Vegetables, fresh: Tomato, ripe, raw	20	0.1	1.1	2.7
3/4 cup, pared, chopped (133g) of Vegetables, fresh: Cucumber, Green, common, raw, peeled	12	0.1	0.4	2.1
3/4 small (100g) of Vegetables, fresh: Carrots, raw	24	0.1	0.6	3.8
3/4 cup, chopped (120g) of Vegetables, fresh: Capsicum, Red, raw	23	0.2	1.4	3.2
1 small glass (120mL) of Wine: White, Dry (12% alc.)	84	0	0.2	0.6
Total	664	21.2g	33.5g	59.3g

Snack

Item	Calories	Fat	Protein	Carb.
1 tub (185g) of John West: Fish, packaged: Tuna & Beans, Capsicum, Sweet Corn, Red Kidney Beans & Chilli	285	13.5	23.7	13.3
3 from large egg (50g) (29g) of Eggs: Chicken Egg, white only, boiled or poached	43	0	10.1	0.3
1 muffin (67g) of Tip Top: English Muffins: Muffin, Multigrain	150	2.3	7.4	22.6
7 g of Black Swan: Dips: Skinny, Roasted Capsicum	14	0.9	0.4	1.1
Total	492	16.7g	41.5g	37.5g

Exercise

Item	Calories	Fat	Protein	Carb.
25 mins of Free Weights, vigorous	-169	-	-	-
20 mins of machine, vigorous	-135	-	-	-
60 mins of Boxing	-609	-	-	-
Total	-913	-	-	-

Macro breakdown for the day: 32% of the calories are from fat, 33% from protein, 33% from carbs and 2% from alcohol.


Come Friday, I was so sore. To the point I was desperately wishing I had one of those handicap bars in the bathroom because it took me a good ten minutes to get on and off the toilet, I was that sore. I was not looking forward to doing my HIIT cardio in the morning because I was so exhausted and my legs hurt.

I thought I might mix it up a bit and do the Turbofire HIIT DVD class, but 5 minutes into it I couldn't go any further - all the jumps and high energy was too much. I hopped onto the bike instead and while it killed my quads, I was able to slowly increase to the intensity and get a fairly decent workout. Probably not as good as the one on Monday, but it was better than nothing right?

I also decided to be rather clever and defrost the chicken breasts around 3pm and keep them in the fridge. Come 8pm, they were still frozen and again I could not be fucked making dinner. So off we went to the Charcoal Chicken shop. Ohhh....it was pure torture becasue our normal meal from there includes their amazingly spiced chips and a packet of baklava to end the meal, but I had to tear myself away and got roasted free-range chicken and a mixture of Greek salad and Chargrilled vegetables. Evs bought the chips and they mocked me all the way home. :(

But I was ok, once I ate (ok I stole a chip or two!) and the salad was really good. I actually tend to only eat the chips and salad rather than the chicken, but it was good :)

An hour or so later I was a bit peckish, so after trawling the blftracker website, I found a recipe for a protein chocolate lava cake. I had all the ingredients and even though I had eaten my protein quota for the day, I had to try it :D It wasn't bad and all it needed was some whipped crea- NO! It was fine lol.

Food for Friday:

Friday, 7th January 2011

Daily Summary

Food Energy In: 1655 cals Exercise Energy Out: 20 mins, -225 cals Net Energy: 1430 cals Net Energy Budget: 1300 cals End Result: 130 Calories Over

Total Fat 55.9g / 27g Over Total Protein 144.9g / 120g Over Total Carb. 125.6g / 120g Over Glasses of Fluid: 0 Under 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
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
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
1 serving, 1/2 cup (75g) of Fruit, fresh: Blueberries, raw, edible portion	39	0.1	0.5	8.5
30 cup (250mL) of Coffees: Black Coffee, brewed/percolated	30	0	4.5	3
30 mL of Coles: Milk, fresh: Coles, Lite	14	0.4	1	1.5
Total	455	10.7g	34.7g	52.6g

Lunch

Item	Calories	Fat	Protein	Carb.
1 serving, 95g can drained (65g) of Greenseas: Fish, canned: Tuna, Chunks in Springwater, average all sizes, drained	73	0.7	16.4	0
50 g of Jalna: Yoghurt: Fat Free, Natural	27	0.1	2.7	3.7
1 portion (17.5g) of The Laughing Cow: Cheese Spread: The Laughing Cow, Cheese Spread Portions, Light	31	1.9	2.5	0.9
18 g of Sanitarium: Nuts: Almonds, blanched	110	10	3.7	0.7
1/2 medium w. skin & core 150g (138g) of Fruit, fresh: Apple w. skin, edible portion	34	0	0.2	7.3
30 g of Woolworths: Salads: Fresh, Baby Spinach, raw, no dressing	6	0.2	0.7	0.5
1 half cup (10g) of Vegetables, fresh: Lettuce, Rocket, Arugula, raw	3	0.1	0.3	0.4
90 g of Vegetables, fresh: Cucumber, Green, common, raw, peeled	11	0.1	0.4	1.9
3/4 medium whole (150g) of Vegetables, fresh: Tomato, ripe, raw	20	0.1	1.1	2.7
180 g of Edgell: Vegetables, canned: Beans, Four Mix, No Added Salt, drained	225	1.8	13.3	32.4
40 g of Fruit, fresh: Avocado, Hass, raw, edible portion	82	8.5	0.8	0.2
Total	620	23.4g	42g	50.6g

Dinner

Item	Calories	Fat	Protein	Carb.
1 leg quarter of Chicken Roasted or Rotisseried: Chicken (small), Leg Quarter, no skin w. bones, rotisseried	190	9	25	2
1/2 serving, 1/2 cup (120g) of Salads: Deli Style & Home Salads, Greek Salad	75	6.5	1.3	3
Total	265	15.5g	26.3g	5g

Snack

Item	Calories	Fat	Protein	Carb.
100 g of Weight Watchers: Cheese: Cottage	91	2.5	12.5	3.8
50 g of Jalna: Yoghurt: Low Fat, Greek	51	1.5	2.9	4.2
5 small strawberry, 15g (14.5g) of Fruit, fresh: Strawberries, raw, edible portion	16	0.1	1.2	2
5 small strawberry, 15g (14.5g) of Fruit, fresh: Strawberries, raw, edible portion	16	0.1	1.2	2
25 g of Nature's Way: Protein Drinks: Instant Natural Protein Powder, Average All Flavours	98	1	18.8	3.5
1 large egg white (33.4g) of Eggs: Chicken Egg, white only, raw, fresh	16	0	3.7	0.1
1 level tablespoon (8g) of Cocoa Powder: Cocoa Powder, dry	29	1.1	1.5	1.9
Total	315	6.3g	41.9g	17.4g

Exercise

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

Macro breakdown for the day: 32% of the calories are from fat, 37% from protein, 32% from carbs and 0% from alcohol.

One more day and then a free day!! :D