Ella is Running Her Way to Goal!

Update 2:45pm

Wow. I am FULL! Soup and an apple really fills me up. Today has gone fantastically! Apart from the little treats this morning, we have a morning meeting on mondays and sometimes people bring in what they made on the weekend. I hardly EVER eat cake so im not feeling too bad.

One good treat I have discovered is sugar free jelly with low fat ice cream! A scoop of ice cream and sugar free jelly, with some light chocolate topping is less than 100 calories! Thats pretty awesome.

I went on a run this morning and it felt REALLY good. If I am not staying at my boyfriends tonight I might go for another run tomorrow morning. I ran 6.2km which was good for a morning run, as sometimes I feel as though I don't have enough energy - because I don't eat anything before I run. I can't even have water or the water sloshes around in my stomach and gives me stomach pains. The first 2km were quite bad though, I was really struggling, but it felt really good after that!

Not sure what I will be having for dinner as yet...
 
Tuesday 26 August 2008

Breakfast
2/3 Cup Just Right, 1/3 Cup Milk, Coffee

Lunch
1 1/2 Cups Spaghetti Bolognaise
Apple
Piece Birthday Cake

Snack
Sesame Seed Bar

Dinner
Chicken Noodle Stir Fry
Baked Apple w/ Toffee Sauce (BAD!)

Exercise:
8.45km Run

Wednesday 27 August 2008

Breakfast
2 Slices Raisin Toast, 2 Tsp Butter, Coffee = 343

Lunch
1 Slice Raisin toast w/ 1 tsp Butter = 147

Snacks
Apple = 65
Sesame Seed Bar = 173
Snack = 122

Dinner
TBA = 450

Total: 1300

Exercise
4.5km Walk
Resistance Training
 
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Carb Cycling Plan
*Based on female contest diet from Tom Venuto's Burn the Fat, Feed the Muscle*

Not sure when I am going to start this one, my boyfriend will be starting a cut in the next week or so, so I will start it when he does; just so it is easier for us to eat dinner together.
I will do this for a period of 2 weeks. Then slooooowwwwwllly reintroduce carbs. SLOWLY. Tom says that a LOOOTTTT of people regain what they have lost on cuts but if you are smart about it you can keep it off.
I am doing this in an effort to break my plateau

For 3 days I follow a low carb/high protein program. I am getting 174g of protein, 77.6g of Carbs and 46.7g of fat. I will eat 5 meals a day, the first meal will have carbs; 1/2 cup of porridge. The rest of the meals will be very low carb, eating only fibrous vegetables with meals. Then on the fourth day I revert back to moderate carbs, this is designed to break the monotony and restore glycogen levels. This day is really important for me so I keep up with my running.

3 Day Low Carb Plan - 1400 Calories

Meal #1
1/2 Cup Oats
30g Protein Powder

Meal #2
100g Sweet Chilli Tuna
1 Cup Spinach

Meal #3
200g Chicken Breast
1 Cup Chopped Broccolli

Meal #4
150g Sirloin Steak
20ml Worstershire Sauce
1 Cup Lettuce
1/2 Cucumber
1 Tbsp Fat Free Mayo

Meal #5
1 Egg
2 Egg Whites
25g Shredded Light Cheese
1/2 Cup Spinach

Total Calories: 1407
Total Protein: 174g
Total Carbs: 77.6g
Total Fats: 46.7g

1 Day Moderate Carb Plan - 1600 Calories

Meal #1
1/2 Cup Oats
30g Protein Powder
Small Apple

Meal #2
Sesame Seed Bar

Meal #3
100g Chicken Breast
1 Cup Fettucine
1 Tbsp Sweet Chilli Sauce

Meal #4
200g Sirloin Steak
20ml Worstershire Sauce
1 Cup Lettuce
1/2 Cucumber
1 Tbsp Fat Free Mayo

Meal #5
Sugar Free Jelly
2 Scoops Reduced Sugar Ice Cream

Total Calories: 1530
Total Protein: 133.4g
Total Carbs: 155g
Total Fats: 31g

The protein powder that I will be using is Optimum Nutrition Gold Standard Whey in Cookies and Cream flavour. Yummo!

Exercise Whilst on this Plan
I will still be doing my cardio, I will go for my long runs on the days that I have the carbs and in the mornings afterwards, other days will be shorter runs and light resistance training.
 
Thursday 28 August 2008

Breakfast
1 Slice Raisin Toast, 1 Tsp Margerine, 1 Coffee = 182

Lunch
Minestrone Soup = 210
Apple = 65
Sesame Seed Bar = 173
Hot Tea = 50

Dinner
Chicken Laksa Noodle Soup = 500

Total: 1180 Calories

Exercise
9km Run - DONE! - 575 calories burnt
 
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Day 1 - Low Carb Program

Went to the supermarket tonight to get all my supplies! I got a tub of generic protein powder to put in my oatmeal.

Had probably the worst diet day ever today, chocolate, ice cream, lollies, Pizza. That is stopping right now, not tomorrow, not next week NOW.
I will be getting up at 08:30 tomorrow morning to go for an 8km run. Then my 2 week low carb journey begins!

Exercise
6.83 KM Walk
90 Crunches
3 x 4 Pull Ups
3 x 10 Dips
3 x 10 Leg Ups
2 x 10 Leg Press


Meal #1 10:00
1/2 Cup Oats
30g Protein Powder Chocolate

Meal #2 12:00
100g Sweet Chilli Tuna
1/2 Cup Coleslaw w/ tsp Low Fat Mayo

Meal #3 14:30
200g Chicken Breast
1 Cup Chopped Broccolli

Meal #4 18:30
150g Sirloin Steak
20ml Worstershire Sauce
1 Cup Lettuce
1/2 Cucumber
1 Tbsp Fat Free Mayo

Meal #5 20:00
1 Egg
2 Egg Whites
25g Shredded Light Cheese
1/2 Cup Spinach

Total Calories: 1407
Total Protein: 174g
Total Carbs: 77.6g
Total Fats: 46.7g
 
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Monday 1 September 2008

Day 2 Low Carb Diet

Breakfast 08:00
1/2 Cup Oats, 30g Chocolate Protein Powder (Porridge) - 38
Tsp Instant Coffee, 2 Equal Tablets - 1

Lunch 12:00
200g Chicken Breast - 0
Steamed Broccolli - 5.6

Snack 16:00
20ml Mayonaisse - 4.9
Mixed Lettuce/Cabbage - 2.5
Tuna in Oil - 0
Protein Crisp Bar - 3.4

Dinner 19:00
1/2 Pack Mixed Lettuce - 1.1
1/2 Cucumber - 3.1
150g Sirloin Steak - 0
20ml Mayonaisse - 4.9

Snack 21:00
2 Pieces Celery - 1
20g Brie - 0


Total Carbs: 65.5g
Total Calories: Approx 1300-1400

Yesterday went OK.. felt kinda light headed towards the end of the day, but all in all it went good. Even though it was only one day my digestive system and bowels are seeming to work a lot better. I have a dairy and wheat intolerance (the dairy one produces bad symptoms, not TOO bad with wheat but i still eat a lot of it), so I am feeling MUCH better not eating any of it really. Its amazing how good lettuce, cucumber and mayo tastes at a night time.

I have also been experimenting with omelettes. Last night I put two whole eggs in a bowl, 25g of cheese, 2 tbsp salsa and some salt and pepper and covered it with a plate, zapped it in the microwave for 2 minutes and voila an omelete! Was a nice treat before I went to bed as well.

What Do I Have To Buy
Mixed Salad Bag
Steak
Cucumber
Salsa
Eggs if we don't have any
Spicy Chilli Tuna
 
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Tuesday 2 September 2008

Day 3 Low Carb

Weight: 57.8kg

Breakfast
1/2 Cup Oats, 30g Protein Powder

Lunch
200g Chicken Breast, 1 Cup Brocolli
Protein Mint Crisp Bar

Dinner
Sirloin Steak (150-200g)
Lettuce Mix
1/2 Cucumber
20ml Mayonaise
2 Tbsp Salsa

Total Carbs: 62.7
Total Calories: 967
 
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Wednesday 3 September

Day 4 - Moderate Carbs

Weight: 57.1kg

Breakfast
1/2 Cup Oats
2 Tbsp Protein Powder
1 Cup Coffee
= 392 Cal/40g Carbs

Lunch
2 Sushi Rolls = 342 Cal/53g Carbs

Snack
Sesame Seed Bar = 170 Cal/27.8g Carbs
2 Scoops Reduced Sugar Ice Cream = 100 Cal/8.2g Carbs

Dinner
2 Slices Shaved Steak
Mixed Lettuce
1/2 Cucumber
Beetroot
= 400 Cal/13.5g Carbs

Total Calories: 1404
Total Carbs: 114.7g
 
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Thursday 4 September 2008

Day 5/Low Carb

Breakfast
1/2 Cup Oats = 226Cal/34.8Carbs
2 Tbsp Choc Protein Powder = 116Cal/3.9Carbs
Total Meal Cal: 342
Total Meal Carb: 38.7g

Lunch
200g Chicken Breast = 220Cal/0Carbs
2 Tbsp Salsa = 18Cal/3.2Carbs
1 Slice Cheese = 50Cal/0.2Carbs
1/2 Cup Brocolli = 27Cal/5.6Carbs
Total Meal Cal: 265
Total Meal Carb: 8.8g

Snack
Tin Spicy Chilli Tuna = 93Cal/3.4Carbs

Dinner
2 Pieces Sizzle Steak 160g = 283Cal/0Carbs
Mixed Lettuce = 14Cal/1.1Carbs
1/2 Cucumber = 17Cal/3.1Carbs
1/2 Cup Beetroot = 30Cal/7gCarbs
Tbsp Mayo = 23Cal/4.4Carbs
Total Cal Meal: 367
Total Carb Meal: 15.6g

TOTAL DAY CARBS: 66.7g
TOTAL DAY CALORIES: 1117

Exercise:
7km Run
 
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Friday 5 September 2008

Breakfast
1/2 Cup Oats = 226Cal/34.8Carbs
2 Tbsp Choc Protein Powder = 116Cal/3.9Carbs
Total Meal Cal: 342
Total Meal Carb: 38.7g

Lunch
200g Chicken Breast = 220Cal/0Carbs
2 Tbsp Salsa = 18Cal/3.2Carbs
1 Slice Cheese = 50Cal/0.2Carbs
Total Meal Cal: 288
Total Meal Carb: 3.2g

Snackss
3 Twiggy Sticks = 223Cal/2.4Carbs
1/2 Low Sugar Choc = 96Cal/1.7Carbs
Protein Crisp Bar = 84Cal/3.4Carbs

Dinner

Drinks
1 Coffee = 30Cal/3Carbs
1 Tea = 30Cal/2Carbs

Total Calories: 1093
Total Carbs: 54.4g

Exercise:
3 x 6 Wide Grip Pull Ups
3 x 10 Dips
3 x 12 Leg Lifts
4 x 25 Crunches
4 x 10 Leg Press
3 x 10 Lunges
5 x 10 Chest Press
 
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Sunday 7 September Day 7/High Carb

Last Sunday's Weight: 58.5kg
Today's Weight: 57.5kg
Lowest Weight This Week: 57.1kg
Loss for this Week: 1.0kg

Breakfast
1 Whole Egg, 3 Egg Whites, 25g Cheese, Rash Bacon

Lunch
Entree Serve Ravioli with Bolognese Sauce

Dinner
Meat Balls with Gravy, Carrots & Mashed Potato

Snacks
7 Licorice Allsorts
4 Cookies

ARGHHHHHHHHHHHHHHHHHHHHHHHHH!!!!
Not a good day today AT ALL!
Will be back on track tomorrow! I ate the right amount of carbs and calories, just not the right kind of carbs...

Lost 1kg this week (2.2lbs) wooooooo!!!!
 
Monday 8 September 2008
*not complete*

Breakfast
4 Large Strawberries
1 Small Piece Birthday Cake

Lunch
Turkey mixed with Shitake Mushrooms with Salad

Dinner
1/4 Chicken Breast
Mixed Lettuce, 1/3 Cucumber, 1 Tbsp Mayonaisse

Snacks
Babybel Cheese
Belle Pepper w/ Cheese
 
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Tuesday 9 September 2008

Breakfast
1 Whole Egg = 85cal/0.4Carbs/5.9Fat/7.5Protein
2 Egg Whites = 31cal/0.3Carbs/0Fat/7.4Protein
1 Rash Bacon = 68cal/0.3Carbs/2.8Fat/10.8Protein
25g Cheese = 100cal/0Carbs/8.3Fat/6.5Protein
1 Coffee = 30cal/3gCarbs
Total Cal: 314
Total Carbs: 4g
Total Fat: 17g
Total Protein: 32.2g

Lunch
Char Grilled Beef Tenderloin with Potato Mash, Broccollini and Dianne Sauce
Dianne Sauce = 71cal/5.8Fat/4.3Carbs/0.9Protein
250g Beef Tenderloin = 530cal/25.9fat/0Carbs/69.6Protein
1/3 Cup Potato Mash = 66cal/1.0Fat/12.9Carbs/1.8Protein
1 Cup Broccollini = 20cal/0Fat/2.0Carbs/2.0Protein
Total Cal: 687
Total Carbs: 19.2g
Total Fat: 33.7g
Total Protein: 74.3g

Drinks/Snacks
Medium Caffe Latte = 120Cal/2.4Fat/12.6Carbs/12Protein
1 Tsp Sugar = 20Cal/0Fat/5Carbs/0Protein
2 Fantales = 55Cal/2.1Fat/8.7Carbs/0.4Protein
Total Cal: 195
Total Carbs: 26.3g
Total Fat: 4.5g
Total Protein: 12.4g

Dinner
4 Grilled Nandos Tenderloins = 232Cal/5.4fat/2.5Carbs/43Protein
1/2 Pack Mixed Lettuce = 14Cal/0.5Fat/1.1Carbs/1.2Protein
1/2 Cucumber = 17cal/0.3Fat/3.1Carbs/0.8Protein
Tbsp Mayonaisse = 24Cal/0.5Fat/4.9Carbs/0Protein
Total Cal: 287
Total Carbs: 11.6g
Total Fat: 11.2g
Total Protein: 45g

Total Day Cal: 1483
Total Day Carbs: 61.1g
Total Day Fat: 66.4g
Total Day Protein: 163.9g

Exercise
3 x 6 Pull Ups
3 x 10 Dips
3 x 10 Leg Press
3 x 10 Lunges
100 Crunches
3 x 12 Leg Ups
20 Minutes X Trainer
 
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Wednesday 10 September 2008

Breakfast
1 Whole Egg = 85cal/0.4Carbs/5.9Fat/7.5Protein
2 Egg Whites = 31cal/0.3Carbs/0Fat/7.4Protein
1 Rash Bacon = 68cal/0.3Carbs/2.8Fat/10.8Protein
25g Cheese = 100cal/0Carbs/8.3Fat/6.5Protein
1 Coffee = 30cal/3gCarbs
Total Cal: 314
Total Carbs: 4g
Total Fat: 17g
Total Protein: 32.2g

Lunch
130g Smokes Salmon = 238Cal/0.7Carbs/10.4Fat/35.5Protein
Tbsp Sweet Chilli Sauce = 40Cal/9.4Carbs/0.1Fat/0.1Protein
Total Cal: 278
Total Carbs: 10.1g
Total Fat: 10.5g
Total Protein: 35.6g

Snacks
20g Red Leicester Cheese = 80Cal/0Carbs/6.7Fat/4.9Protein

Dinner (High Carb Meal #1)
3 Slices Hawaiian Pizza = 586Cal/77.5Carbs/17.4Fat/26.2Protein

Total Day Cal: 1258
Total Day Carbs: 91.6
Total Day Fat: 51.6g
Total Day Protein: 98.9g
 
Update: 12noon 10 September 2008

Argh. Having a not so good day. I am slowwwwly getting used to having less carbs, however work lunches, meetings and dinners get in the way. I am starting my high carb day one meal early because I am going out with my boyfriends family to have pizza for dinner. I am limiting myself to 3 slices however.

I measured my waist this morning and is down to 25" from 26" a few weeks ago! Thats pretty cool.

I have had a few 'planned' slip ups this week, so not sure if I am going to lose a whole lot on Sunday. 1lb would be great! More would be even better!
 
Thursday 11 September 2008

Breakfast
1/2 Cup Oats = 226Cal/6.6Protein/34.8Carbs/5.1Fat
30g Protein Powder = 116Cal/27Protein/3.9Carbs/0.2Fat
Total Cal: 342
Total Carbs:38.7g
Total Fat: 5.3g
Total Protein: 33.6

Lunch
130g Smoked Salmon = 238Cal/0.7Carbs/10.4Fat/35.5Protein

Dinner
Chicken Laksa Soup = 400Cal

Snacks
40g Red Leicester Cheese = 160Cal/0Carbs/13.4Fat/9.8Protein
2/3rds Dark Chocolate Sugar Free = 156Cal/3.4Carbs/14.1Fat/2.3Protein

Total Day Cal: 1296
Total Day Carbs: 60.8
Total Day Fat: ?
Total Day Protein: ?

Exercise
20 Minutes X Trainer
10 Minutes Fast Walking
 
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Friday 12 September 2008

Breakfast
Was running SOOO late to work. So didn't make anything.
Slice Cheese = 85Cal/7Fat/0.1Carbs/5.4Protein
Hot Tea = 30Cal/0Fat/3Carbs/0Protein
Total Cal: 115
Total Carb: 3.1g
Total Fat: 7g
Total Protein: 5.4g

Lunch
150g Chicken = 72Cal/0.3Fat/0Carbs/16.4Protein
50g Noodles = 60Cal/1.3Fat/10.5Carbs/1.6Protein
Laksa Soup = 250Cal/10gFat/12gCarbs/3gProtein (approx)
Total Cal: 380
Total Carb: 22.5g
Total Fat: 11.6g
Total Protein: 21g

Snacks
Babybel Cheese = 69Cal/5.5Fat/0.1Carbs/5Protein
Tim Tam = 97Cal/5.1Fat/11.7Carbs/1.1Protein
Tin Tuna = 79Cal/0.8Fat/0Carbs/17.7Protein
Total Cal: 245
Total Carb: 11.8g
Total Fat: 11.4g
Total Protein: 23.8g

Dinner NEED TO ADD MORE TOO
1/2 Cucumber = 17Cal/0.3Fat/3.1Carbs/0.8Protein
1/2 Bag Lettuce = 14Cal/0.5Fat/1.1Carbs/1.2Protein
Tbsp Mayonaisse = 23Cal/0.5Fat/4.4Carbs/0.1Protein
1/2 Cup Beetroot = 24Cal/0.1Fat/5.7Carbs/0.7Protein
Total Cal: 78
Total Carb: 14.3g
Total Fat: 1.4g
Total Protein: 2.8g


Total Day Cal: 818
Total Day Carb: 51.7g
Total Day Fat: 48.3g
Total Day Protein: 35.3g
 
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Monday 15 September 2008

Breakfast
1 Large Pancake, 1 Tbsp Golden Syrup
= 261 Cal

Snacks
2 Small Choc Chip Cookies = 186 Cal
Fruit Strap = 67 Cal

Lunch
200g Chicken Snitzel, Cup Mixed Vegetables (peas, carrot, sweet potato, potato, onion)
= 400 Cal

Dinner
Steak with Lettuce, Cucumber, Fat Free Mayo & Beetroot
Bowl Ice Cream :(

Total Calories: 1600 (approx)

Exercise
6km Run
 
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