Back on track

15 January 2011

MEAL 1: 170 gr kwark, red fruit
MEAL 2: 2 bread, salmon, apple
MEAL 3: a few small snacks with salmon
MEAL 4: dinner at fancy seafood restaurant, 1 prosecco, 3 white wine
MEAL 5: 2 red wine, few small snacks with salmon

I dont believe in ordering salads and water when going out to a fancy restaurant. Had a great evening. I only regret 'meal 5', that wasnt part of the plan.
 
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Summary week 2

This was a good week:
- I continued to eat around 1500 calories per day
- went from 79 kg to 76.9 kg
- started yoga
- 3x 30 min cardio (bike), 1x interval training (elliptical)
- 1 full body work out with Benjamin, 1 full body work-out with exercise ball

I did drink alcohol in the weekend but on special occasions and moderately (2 glasses). Ate a little bit of crap food once. All in all pretty good. Due to being down with the flue I didnt manage to put in 150 minutes of cardio but still did well.

Goals for next week:
- 150 minutes cardio
- continue eating around 1500 calories
- 2 full body work-outs, 1 pilates, 1 yoga
 
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You mean 1500 calories per day? You seem to be doing very well. Great work, keep it up!

Congrats on the weight loss!
 
16 January 2011

MEAL 1: 170 gr kwark, red fruit
MEAL 2: apple
MEAL 3: 3 bread, salmon, tomato, bell pepper
MEAL 4: 2 oranges, 1 apple
MEAL 5: saucage, small portion french fries (ouch, gave in to sabotage)

My last meal gave me cramps all night..... I suppose its good that my body cant deal with a lot of fat anymore. Its a good reminder. New resolution: I will not let my diet be sabotaged by my family again.
 
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17 January 2011


MEAL 1: 250 gr kwark, 85 gr red fruit, 100 gr pear (238 calories)
MEAL 2: 113 gr orange (53 calories)
MEAL 3: 50 gr lettuce, 115 gr tomato, 45 gr bell pepper, 24 gr feta, 150 gr avocado, 2 toast, 130 gr chicken (653 calories)
MEAL 4: 183 gr orange (86 calories)
MEAL 4: 2 toast, 2 fried eggs (284 calories)

Calories so far: 1314.

Cycling: 45 minutes, AHR 136, AW 173.
Stretching

TODAY: 78.5 kg
TARGET: 72.5 kg
 
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18 January 2011

MEAL 1: 300 gr kwark (180 cal), 120 gr banana, 100 gr red fruit (323 calories)
MEAL 2: 170 gr orange (80 calories)
MEAL 3: 300 gr brussels sprouts, 137 gr chicken (355 calories)
MEAL 4: 203 gr orange (95 calories)
MEAL 5: 50 gr salad, 104 gr chicken, 120 gr tomato, 36 gr bell pepper, 27 gr feta (278 calories)
MEAL 6: 2 toast, 24 gr peanut butter (251 calories)

Calories: 1564

45 min Cycling, AHR 144, AW 175.
Upper body exercise ball
Stretching


TODAY: 77.5 kg
TARGET: 72.5 kg
 
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19 January 2011

MEAL 1: 250 gr kwark, 100 gr red fruit, 125 gr banana (285 calories)
MEAL 2: 177 gr orange (91 calories)
MEAL 3: 126 gr chicken, 400 gr courgette (272 calories)
MEAL 4: 177 gr orange (91 calories)
MEAL 5: 155 gr tuna, 28 gr onion, 137 gr tomato, 42 gr bellpepper, 18 gr capers, 2 egg whites, 2 toast (360 calories)
MEAL 6: 2 toast, peanut butter (300 calories)


Calories: 1400.

Full body work out with Benjamin.


TODAY: 76.8 kg
TARGET: 72.5 kg
 
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20 January 2011

MEAL 1: 250 gr kwark, 100 gr red fruit, 116 gr 6: (289)
MEAL 2: 206 gr orange (97 calories)
MEAL 3: 24 gr onion, 283 gr split peas, 149 gr tomato, 162 gr mushrooms, 116 gr chicken (589 calories)
MEAL 4: 206 gr orange (97 calories)
MEAL 5: 300 gr mango (196 calories)
MEAL 6: 2 toast, peanut butter (200 calories)
MEAL 7: 100 gr liquorice (294 calories)

Calories so far: 1762

Decided to skip yoga. Im not just sore but my sensors tell me that its time to take proper rest and Ive learned to listen to my body, :(


TODAY: 77.0 kg
TARGET: 72.5 kg
 
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21 January 2011

MEAL 1: 2 toast, 2 fried eggs (284 calories)
MEAL 2: 199 gr orange, 124 gr apple (154 calories)
MEAL 3: 45 gr onion, 70 gr bell pepper, 359 gr tomato, 267 gr kidney beans, egg white, bread (500 calories)
MEAL 4: 152 gr orange, 132 gr apple (134 calories)
MEAL 5: 1/2 pizza (418 calories)

Calories so far: 1490 + 3 glasses red wine, some crisps.

Benjamin cancelled the Pilates, which suited me well as I really needed a sleep in. I will go to the gym this weekend.

This weekend I have two get togethers. Decided to indulge a little bit tonight (hence the wine and the crisps) and stay clean tomorrow night.



TODAY: 77.1 kg
TARGET: 72.5 kg
 
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How does kwark compare to cottage cheese nutritionally and taste wise ? I have never had kwark.
 
Trusylver said:
How does kwark compare to cottage cheese nutritionally and taste wise ? I have never had kwark.
Click to expand...

Quark is creamy and tastes very nice. My quark has 60 calories, 10 gr protein, 4 gr carbs and 0.2 gr fat per 100 gram. For me, its a great source of protein.

I dislike cheese (in fact, the only cheese I eat is feta), but for cottage cheese it depends what type you eat. Generally, cottage cheese has slightly more protein but is higher in calories and fat.
 
22 January 2011

MEAL 1: 250 gr quark, 75 gr red fruit, 119 gr banana (283 calories)
MEAL 2: 310 gr salmon, 50 gr salad, 20 gr feta, 159 gr tomato (629 calories)
MEAL 3: 2 toast, peanut butter (250 calories)
MEAL 4: 127 gr apple (61 calories)
MEAL 5: tomato soup, lamb, potato gratin, apple pie, way too much wine

Calories so far: 1223. The birthday party was a lot of fun, but foodwise it was a disaster.

Had a salmon craving and ate a giant piece of it: lots of calories, lots of protein too. Mmm, delicious!

30 min Cycling, AHR 141, AW 192
Stretching

TODAY: 77.1 kg
TARGET: 72.5 kg
 
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23 January 2011

MEAL 1: 2 toast, 114 gr tomato, 39 gr bell pepper (131 calories)
MEAL 2: 134 gr chicken, 50 gr salad, 117 gr tomato, 89 gr cucumber, 20 gr feta, 36 gr bell pepper (320 calories)
MEAL 3: 300 gr spinach, 80 gr pasta (331 calories)
MEAL 4: 225 gr pine apple (113 calories)
MEAL 5: 144 gr apple (69 calories)

Calories: 964. I didnt reach 1500 calories because I was still full from yesterday's late and big dinner. Slightly hungover too.

Treadmill, 30 minutes, AHR 138, 6.5 km/h, 2.5.
Stretching

Wasn't able to cycle (heavy legs) so decided to try the treadmill for a change. I didn't increase the inclination beyond 2.5% because I want to re-build my work on the treadmill step by step. I know that if I increase the inclination to bring it in line with my cardiovascular capacity, my back pays for it. It really sucks if your heart and your mind are stronger than your back!



TODAY: 77.5 kg
TARGET: 72.5 kg
 
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24 January 2011

MEAL 1: 250 gr quark, 100 gr red currents, 109 gr banana (189 calories)
MEAL 2: 143 gr apple (72 calories)
MEAL 3: 51 gr onion, 500 gr tomato, 71 gr bell pepper, 200 gr red beans, 154 gr mushrooms (309 calories)
MEAL 4: 357 gr pineapple (179 calories)
MEAL 5: 50 gr salad, 45 gr bell pepper, 131 gr tomato, 125 gr cucumber, (154 calories), chicken (220 calories)
MEAL 6: 2 toast, 2 fried eggs (284 calories)
Meal 7: 338 gr orange (159 calories)


Calories: 1570. I like to eat several small meals simply because I likebto eat. When in a hurry, I take fewer bigger meals.

30 min Cycling. AHR 142, AW 179.
Stretching
Rest heart rate: 48-50

Out of curiosity, I took my rest heart rate this morning. 48-50 isn't bad (Im nearly 39) but I wonder whether the rest heart rate is partly dependend on your genes like for example max VO2. I might keep track of my rest heart rate for awhile to see how it fluctuates.


TODAY: 76.8 kg
TARGET: 72.5 kg
 
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