I'm aiming for 59kg

April 18 Day 17

Weight: 63.8kg
up 1 kg. It can only be water and probably from the salty food yesterday.

8am: Breakfast
1/2 cup oats
1 cup milk
1 pear

about 10am Coffee w 1/2 cup milk

12.30: Lunch
Salad sandwich on a white poppy seed roll

2 tsp avocardo, lettuce, 1 small tomato, cucumber slices, slice of canned beetroot
10 longans I got these yesterday for a good price so I couldn’t resist though i normally don’t buy them. They are not quite as delicious as lycheese but i still enjoyed these a lot. I also bought a durian (the very smelly fruit) which i never yet tasted.

3.30pm walk

6.15 1/2 Glass of white wine

6.30: Dinner
Split pea dal with rice and vegetables - excellent
1 cup dal
1/2 cup basmati rice
1/2 cup steamed cabbage
1/2 cup steamed cauliflower
1/2 lemon
1 tbsp chopped parsley.
1/2 cup natural yoghurt

Exercise: Walk 8km

I’ve noticed i am getting used to my diet routine and feeling less hungry. I don’t know if this will continue but whereas before i was waiting anxiously for the next meal a little bit. I’ve stopped doing that. Or maybe I am just a bit busier. Or maybe having a coffee mid-morning is a good idea.

Having a walk in the afternoon is not ideal in terms of organisation but at least i got it in. I didn’t even think about this morning and I could have easily forgotten. I had a twinge about doing it but prevailed. This is one reason why i’ve elected to do my exercise only every second day. Before, when i used to go running or walking like this on a daily basis, i found it a little harder after a while. I think it suits me better to go less often.
 
fortyfour said:
I've been wondering how much protein i should be eating for my weight. Working it out when you only have a percentage looks like hard tiresome work, so i've resisted it. Even figuring out how much i am eating involves a lot of work but for now, at least i have this little bit of useful info to think about.
Click to expand...

Based on your goal weight you need 59 grams of protein per day taking into account general sport activity (your walking) source: Dr Louise Burke former head of Nutrition at AIS. if your doing more than walking then it will be higher.
 
Is that a gram for every kilogram? Is that how you worked it out? I have seen this approach in passing but didn't really think about it too much.

Has this woman you mention got a website? I don't know what AIS is. I shall do a google search for her. If you have more info on where she's coming from could you help me find it, if you think its tricky to find.

Thanks for the advice.
 
I can highly recommend "The Complete Guide to Food for Sports Performance" among other books she had written.

Also

"Peak Performance: Training and Nutrition Strategies for Sport" by John Hawley

the 1 gram per kg of bodyweight is also the recommendation for general gym users in the textbook used for personal trainers in Australia.
 
Protein

Which are the best foods to provide protein?
The following table gives examples of many basic foods that provide 10g of protein per serve. Many people typically turn to meat, poultry and dairy products to obtain protein. These food sources are considered to be of high value due to the protein in the food containing all the essential amino acids

Animal Foods
2 small eggs
30 g (1.5 slices) reduced fat cheese
70 g cottage cheese
1 cup (250 ml) low-fat milk
35 g lean beef, lamb or pork (cooked weight)
40 g lean chicken (cooked weight)
50 g grilled fish
50 g canned tuna or salmon
200 g reduced fat yoghurt


Plant Foods
4 slices (120 g) wholemeal bread
3 cups (90 g) wholegrain cereal
2 cups (330 g) cooked pasta
3 cups (400 g) cooked rice
3/4 cup (150 g) lentils or kidney beans
200 g baked beans
120 g tofu
60 g nuts or seeds
Click to expand...
*I've removed foods from this list there's little chance i would eat so if any reader wants the full list, go to the source.
** I suppose the protein count is the same for full fat as low fat with regard to dairy. I'm going to make that assumption.



This page is very helpful. Thanks Trans for showing me this. And what's more, it looks easy to figure out. Just the sort of thing i like. It will be espeically helpful on my bike trip.

It looks like i've only eaten about 30 grams of protein today. I think this is going to be tricky to get enough. It looks like i'm going to have modify my meal plans a bit. I don't eat meat much so I don't want to include them just for the sake of protein. I can tell this is going to be tiresome. Adding more of the things iwth protein means a lot more calories. Yesterday also looks like it might have been about 30g. I wonder what happens if i don't eat enough protein. I had better read on ... I guess I could look at buying some low fat extra dairy to include in my diet. I tried the low fat fetta cheese the other day. It was dreadful. Extremely salty as well as not particularly nice. I woud perfer not to pay for food like that. Low fat ricotta is good though. I think it tastes better than full fat. And its good in cooking. But i was hoping to stay away from cheese. Maybe the calorie count won't be too scary...Maybe i will have to go down to 2% fat milk just so i can keep a lid on the calories while i eat enough proeins. I'll have to experiment a bit i guess. But next time i go shopping.
 
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Carbohydrates

This is also really helpful to plan how much i need to eat to get enough carbs. The food list is quite long. I don't think i will post it. I'll use the link for the moment.

It seems that I will need 7-12g/ kg when on tour (I'll aim for 10 depending on my days) and
5-7g/kg when not on tour.

I think its going to more important this tour because last Oz tour i lost a lot of weight and i think the speed of it might have been what caused me to get massive cravings at one point. Unless it was my usual hormonal reason. But i can't remember. Maybe my body wants to make up for me losing too much weight in that time period. I've noticed that happen before when i was younger and on a fad diet of one sort or another. I also got tired on this tour. Perhaps my tiredness was also related to the speed of weight loss. I don't know how much i weighed when at my lightest but my upper chest area was looking pretty skinny so i probably lost muscle mass as well as fat. I noticed that my sister doesn't look as bony as I did then though i think i still weighed more. Anyway its hard to know but i think i might eat more this time and as i've started this weightloss program before my trip, it should work out well.
 
If 59 grams is hard you would have nightmares trying to eat the amount of protein I need :D on a low cal eating plan
 
Its because i don't eat meat much.

I don't get it too well. How does your low cal eating plan affect the amount of protein you need? How much protein do you need?

Thanks so much for putting me onto this woman. I am reading all the nutrition stuff on this AIS site. Its quite interesting. I think they've just talked me into buying the odd sports drink when i can get one on my tour. ... though unfortunatley I won't be able to buy them most of the time i need them but now i know what to buy when i arrive in town every few days.
 
I eat around 120 grams per day based on my muscle mass only (bodyweight less the weight of my bodyfat %) as a competitive athlete on a Nutritionist supervised 1200 cal max eating plan. I can be a little lax when not competing lol. so to get my nutrients right I don't have much wiggle room left once the cals from protein are taken out of the pool of cals available to me. - see my profile for what I do or my diary.
 
I'll check out your profile. I just had a look at your diary. Its all about weightlifting and such. I didn't see any diet. But then i didn't look at every page. I hate turning pages. They are so slow and tedious.

I hope your shoulder gets better. I find the topic it raises interesting - that of wear and tear and long term health ramifications on athletes. You don't hear much about this but i would be interested to know more. Just for interests sake. I always wonder if the industry keeps quiet about it. Given the pounding that athletes put their bodies through, especially when there's injuries invovled, i wonder that we don't hear more about their long term health problems. Or is all a rosy picture really?
 
for long term health it is not good to train like a high level athlete, Your right in that we almost never hear about the long term effect on the bodies of athletes which can be rather severe especially if multiple surgeries are involved. Thanks for the thoughts on the shoulder but It can not be fixed even if I had a reconstruction. Like most things moderation is the key for health. When I am tending injuries on the sidelines of different sports you see the pain involved from pushing too hard often with existing injuries which have not healed.
 
April 21 Day 20

April 18 Day 17

Weight: 63.2kg
down again, 800g. Ah, so this is what they mean by yo yo dieting!
T

Breakfast
1/2 cup oats
1 cup milk
1 pear
Coffee w 1/2 cup milk

12 noon: Lunch in the city
Grilled Atlantic salmon with salad, yoghurt and dill dressing and turkish bread
??g grilled salmon - delicious
enormous salad of mixed salad leaves, tomato, cucumber, quite a lot of avocado, probably about 1 tbsp almond slivers
1/4 yoghurt and dill dressing
2 unbuttered slices of delicious turkish bread toast

What an excellent lunch but it was huge. Probably about 3-4 cupfuls and i couldn’t eat it all but i’ve got about half of it left for dinner tonight.

4pm: cappucino

5.30pm glass white wine - at home now after an exhausting and fairly unfruitful day in town.

Dinner
Pasta w pesto and leftover salad

125g pasta (the end of the packet)
2 tbsp pesto
the rest of my salad from lunch. Must have been about two cups. I added 1tsp of balsamic vinegar.

What a monstrous lunch that was. Would be enough for two.

Exercise: none

I had to go to town again today. But it was all a waste of time. I just spent money, a lot, and achieved nothing, though i was trying very hard.
 
Yoga positions for core strength

If you've been following my thread at all, you will have noticed that i haven't been doing the yoga video every day. I'm too lazy.

But I think i will try to do a few of the exercises/poses. And i will list and describe them here. I don't know what the proper yoga names are.

1. Front shoulder and leg lift - Lying on your back with hands by your sides, bring your knees up to your chest, lift your shoulders, neck and head off the floor as high as you can. There's a number of variations you can do from here. Try to do a sequence without lowering your legs to the floor, thereby keeping the tummy muscles contracted for a number of seconds. I'd aim for 20 seconds in each sequence. But i think 10 is not bad for starters and anything is better than nothing. This sequence can be repeated several times with a rest in between. The rest could be up to 30 seconds i guess. Whatever feels comfortable. I must admit doing one 20 second sequence is quite demanding.

So with your shoulders off the ground, you can extend your legs out; raise them straight up from the hips; lower them one at a time, bring them back up to your chest and then lower your shoulders and head back to the ground to rest.

1b. You can also bring your legs up whilst raising your torso so taht you are balancing on your backside. In this pose put your arms out in front of you beside your knees and balance there for a while. The higher you can raise your legs, the harder you tummy muscles will have to work.

2. Back shoulder and leg lift - Lying on your front with hands by your sides and forehead resting on the ground to start, raise your legs from the thigh or hip. You can point your toes or stretch your legs out from the heel. This will strengthen your lower back. Then lift your shoulders off teh ground also. LIft as high as you can and hold. Lift and hold for about 5 seconds per repetition and rest for a five between lifts. If that's too hard, you can do them one at a time, ie shoulders or legs.

2b. With legs on the ground, place hands beside your chest and push up so that you are bending backwards. Push back as far as you can. This is for flexibility but will strengthen your arms as well. Toes should be flat on the floor. Hold this pose for between 5 and 10 seconds. Bend you head back as far as you can, looking up at the ceiling. Rest between repetitions.

You do not need to do many repetitions of these exercises. It is better to do fewer and work through a sequence rather than knocking yourself out the way people do situps. The main thing is to do them every day or as often as possible to build up strength.

3. Lifting the backside off the ground. Lying on your back, place yoru feet about knee width apart and you arms lying by your sides with palms of hands flat on the floor and fingers spread. Lift your buttocks off the floor and push back with your legs, lifting your back off the floor as far as you can while keeping your arms flat. Push up with the buttocks. Keep your knees straight so that you can feel your muscles in your thighs working. (I probably wouldn't recommend this to anyone who has any neck injuries.) This will strengthen buttocks and thighs.

4. I have more to add when i can remember them.

I'm going to try to do these regularly. I need to strengthen my core and we all need stronger backs.
 
April 22 Day 21

Weight: 63.2kg
Still the same. This suggests that more action is needed. Either my food a bit or increase exercise. I am not inclined towards the latter. I’d prefer to consider the former. However, i’ will be going on my cycling trip soon when i expect to lose weight easily. So I could just continue eating as i am and maintain this weight. If I want to reduce my calories, I think the obvious thing to try first would be going to 2% milk. Next time i have to buy milk, i will give that a shot. I would use that on my oats and in my yoghurt but probably stick to full cream for my coffee because i really like my coffee to be creamy.

7.30am Breakfast
1/2 cup oats
1 cup milk
1 apple
Coffee w 1/2 cup milk

12.30: Lunch
Salad sandwich w avocado, lettuce, tomato and cucumber
Serve of Durian fruit Durians the King of Fruits for Southeast Asia | ILoveDurians.com

This is the first time i ever tried this fruit. I was surprised how delicious it is. It's very very creamy and has a slightly burnt flavour to it. The link above describes its flavours as being like custard with a hint of almond. I'd say more like creme brulee. I think the texture is like custard and I didn’t notice any almond flavour. But it has a reputation for its bad smell. I can’t say i noticed it on the one i bought. I think i will have to germinate the seed and plant it in my garden.

4.30 pm walk

7.30pm 1/3 cup red wine

8pm: Dinner
8 longans
1.5 cups Aloo Gobi (Indian pototo cauliflower) and lemon w 1/2 cup canned peas, 1/2 cup basmati rice, 1 packet bread, 1/2 cup yoghurt
Very delicious but i ate too much. I forgot about the bread until the end but i really wanted to try it so i had to have a bit more.

Recipe see the vegetable dish club http://weight-loss.fitness.com/club/48149-vegetable-dish-cooking-club.html#post775960

Exercise: 8km walk

I took a different route today. I was feeling a bit bored so decided to drive another 5km and walk along the path that runs all the way into town. Its a bike path that goes past some nice gardens. When i got to the end, i realised I was close to a friend’s house. I hadn’t visited her for ages so i decided to stop in and say g’day. I only drank water. An hour later, i left and walked back to the car. It was quite late by the time i got home.
 
April 23 Day 22

Weight: 63.2kg
Same same

8.30 am Breakfast
1/2 cup oats
1 cup milk
1 apple

Coffee w 1/2 cup milk

12.45: Lunch
Salad w Polish matjes (herring) and 1/2 an italian style olive bread roll - excellent lunch
Serve of durian
nutrition facts about durian. It's high in good fats and therefore calories too. I think its about 150 calories for a serve of 100g which is a lot more than almost fruit.

lettuce and rocket leaves
1 tomato
cucumber
1 tbsp canned peas
1 piece matje chopped up (a type of pickled fish - herrings. Should be high in omega 3s but also pretty salty i found out. I soaked off all the oil with paper towel so that i could use olive oil
Good squeeze of lemon juice
2 tsp olive oil

I’ve come to the obvious conclusion that the food i am eating now is so much more delicious than the food i eat when i’m not on a diet. How can i ever go back.

I’ve just been to the supermarket with my father. That’s when i bought the matjes. Aubergines were cheap so i bought two. I got the matje’s some raw NZ mussels which i will have to cook tonight, some nice rolls for lunches, potatoes were too expensive, and i bought some 2% fat milk. I also got some green beans so i will have to seek out a yummy recipe for those.

In town, we went to a cafe. Dad likes to buy a coffee and read the weekend paper. I managed to go without the coffee or anything at all. I had already drunk one before i left home. It's amazing to me that i could sit in a cafe and have nothing at all.

As we came out of the supermarket, the volunteer coastguard were having a sausage grill fundraiser and trying to lure new volunteers. I thought i might give that a shot. I don’t know if it will turn out to be my sort of thing - these things depend on the people invovled - but i do like boating. That’s the attraction and I do have the time to do some volunteer work. I also need a bit more of a social life and this organisation should include some men - though probably mostly hooked up ones and i am not sure i will like them anyway but you never know. Worth checking out.

4.30: Glass red wine

6.30pm Dinner
Linguine w mussels and steamed carrots and beans
Ok this wasn’t one of my better recipes. Nevertheless the mussels were absolutely delicious. There is a very good recipe available for this but today i decided to just do it off the top of my head. I think it needs less onion, more wine and more oil. Perhaps i should have used diced tomatoes

100g linguine
6 new zealand mussels
2 tsp olive oil
1 onion finely chopped
2 cloves garlic
1/4 cup white wine
1 tbsp parlsey
Oregano which is probably not the best herb for this recipe

The thing i got right in this recipe was not to over cook the mussels. If anyone wants to try this recipe, i recommend looking for one on the web or from a book.
 
Hi Andrea

Sounds like you had a good day:) I think you should go for it on the fundraising thing,you never know who you may meet!;)

So a question, what do you intend to do with the aubergines? I'm guessing you're not from the US or you would have said egg plant.

You really dont have much to go to reach your goal do you! well done! i have mountains to go.
 
I'm an Aussie. We use both words for them - eggplant and aubergine but i think aubergine is a nicer word. Well normally i'd make ratatouille which is a french stewed vegetable dish which i like a lot but all the other vegies are a bit pricey at the moment so i thought i would try doing potato and aubergine. I've got a recipe for it somewhere that i thought would be good to try. Its greek. Oh that's right, i saw it on a tv show and then i will get a recipe off the net. I love greek food. I won't use them both this way. I could do an indian yoghurt and aubergine dish which i like and have done a few times before.

andreaslim said:
i have mountains to go.
Click to expand...

This made me laugh. I think the main difference here is only that I already feel i look fairly healthy. As far as the diet goes, that's going to be a lifetime thing now. I've decided. I like this food too much and it is so much better for me. And certainly to maintain the goal weight i am going to have to stay on it. Though as noted before, i am going to bring back some missing foods like cheese. But it will have to be only tiny amounts. I think i will keep off the butter and keep cooking in the way i am now and also maintain these same sorts of serving sizes. If you can develop your diet so that you love yours as much as I love mine, it won't seem like mountains.
 
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