This is a test – hopefully it works so then I can blog from work :P
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, 37% from protein, 32% from carbs and 0% from alcohol.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 -
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 - - -
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 - - -
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.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 / 27g Over Total Protein 105.8g / 120g Under Total Carb. 114.7g / 120g Under Glasses of Fluid: 8 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 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
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