Austin Is Getting Back Down to Goal

The 12 best foods you should eat all the time
BFFM - Tom Venuto

Oatmeal (or other whole grain cooked cereals such as barley, wheat, rye, etc)
Yams (or sweet potatoes)
Potatoes (white or red)
Brown Rice
Whole wheat bread and 100% whole grain products
Vegetables
Fresh Fruit
Low fat & non fat dairy products (yogurt, cheese, milk, etc)
Chicken or turkey breast
Egg whites (or “egg beaters”)
Lean red meat (top round, extra lean sirloin)
Fish and shellfish

OK. So basically I want to make sure I am getting these into my diet.

WILL EDIT LATER
 
Tuesday 3 June

07:00 Wake Up, Shower, Get Ready (Jeans, new black & white top, grey cardigan, red coat, scarf)
08:00 Walk to Work 5.5km = 236 Cal Burnt
09:00 1/2 Cup Muesli w/ 2 Tbsp Yoghurt = 300
10:00 Coffee w/ Equal & Dash of Milk = 20
12:00 1.5km Walk = 100 Cal Burnt
13:00 Toasted Cheese & Ham Sandwich = 350
15:00 Apple = 80
17:15 Banana = 100
18:30 Prawn Laksa = 400 Cal
19:30 30 Minutes X Trainer = 300 Cal Burnt
20:45 Medium Carrot w/ tbsp Cream Cheese = 120

BMR: 1700
Total Cal Goal: 1450
Total Cal: 1370
Total Cal Burnt Goal: 500
Total Cal Burnt: 636

Deficit: 966

Running Total for this Week: 1536
 
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Wednesday 4 June

09:00 1/2 Cup Muesli w/ Yoghurt = 300
10:00 30g Doritoes = 100
12:00 Banana = 100
14:00 Minestrone Soup + Sushi Roll = 420
17:45 40 Minutes X Trainer = 400 Cal Burnt
18:45 Dinner = 400
20:00 Starburst Lolly Pop = 50

Total Cal: 1370
Total Cal Burnt: 400
 
Thursday 5 June

07:50 1/2 Cup Oats w/ tbsp Brown Sugar = 350
08:10 Leave for work, get petrol
09:00 Coffee w/ 2 x Equal + Dash of Milk = 20
11:30 Apple = 80
13:00 Lunch @ Restaurant Grilled Fish & Vegies = 500
17:00 1/2 Cup Milk w/ 25g Milo = 180
17:45 - 18:25 40 Minutes X Trainer = 400 Cal Burnt
19:00 Dinner = 400
20:00 Squats

Total Cal: 1530
Total Cal Burnt: 400
 
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