Saturday, January 8, 2011

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 / 27gOver
Total Protein 149.8g / 120gOver
Total Carb. 162.6g / 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
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 / 27gOver
Total Protein 144.9g / 120gOver
Total Carb. 125.6g / 120gOver
Glasses of Fluid: 0Under
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
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

1 comments on "BFL Day#4 and Day#5"

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