Jackie's workout and diet journal

Sorry not at the moment. Im gonna go for a bike later, in about an hour.

Jackie x
 
Wednesday 11th June

Diet: banana - 90
muffin - 189
orange -62
muffin -189
fruit bun - 193
1/3 can tuna - 47
apple - 60
chicken - 187
korma sauce- 195
brown rice - 201
peas - 35

TOTAL - 1448

Workout: 10 mins walking
10 mins running/walking
12 minutes biking fast

Jackie xx
 
jackie11 said:
The muffins and fruit buns have protein in them, probably about 10 %

This not good enough?

Jackie xxx
Click to expand...

Significant protein. :)

~LV~ said:
Here is a list of foods that I share with the people on my forum.
...
Proteins
boneless/skinless chicken breast
turkey breast
salmon
tuna
swordfish
haddock
tilapia
flounder
round steak
sirloin steak
flank steak
beef tenderloin (filet mignon)
lean ground beef, chicken, turkey
orange roughy
egg whites
lean pork
crab
lobster
shrimp
buffalo
whey powder
Click to expand...

To which I would add cottage cheese, nut + bean combos, the occasional serving of full fat cheese (I like extra old cheddar), beef jerky (I <3 beef jerky, but I make it from scratch, so it's not packed full of refined sugars), etc. Anything that has a high proportion of calories (not grams, calories) from protein.

For myself, I don't consider it a protein source unless 75% or more of the caloric content comes from protein. But not everyone need be so strict. 10% is not really enough, though. Aim for at least 30% calories from protein in the food item, if you're going to count it as the "protein" portion of your meal, I'd say. Ideally it should be higher, but you're doing good pretty good. Don't be discouraged or anything, just be conscious of it. Particularly for breakfast. Gotta break that fast...with protein, that's why it's called that. :)
 
ok thanks focus.

Yeah its hard getting in that much protein in every meal. I mean i dont wanna eat meat/fish 5/6 times aday. I have some raw peanuts. Im gonna get some protein powder on sat. Im gonna have some cheese tomorrow.

Thanks again.

Jackie xx
 
Yeah i eat eggs. Cottage cheese - i cant have much dairy, i assume this is dairy?

Tell me more bout protein in grains and veggies!

Thanks Man

Jackie xx
 
Are you getting enough calories? Multiply your weight in pounds by your activity level to give you a rough idea of calories you should be eating. E.g at 120 pounds with an activity level of 15 you get 1800 calories. You need to ensure you eat proteins/complex carbs and healthy fats(Omega 3 , EFA).

I don't know how you structured your workout but 15 minutes on a bike looks like warmup to some of us. If you have access to a gym you can do the elliptical, treadmill, steeper, rowing machine plus some light weights. Even if you don't have access to a gym you can do bodyweight/isometric exercises.
 
Yeah i was doing 1 hour full body weight workouts at home, but things are a lil awkward at the mo, i will get back on this very soon. And yeah i will step up my biking!

How do u find out the activty level??

I worked out my BMR and toke 500 away and got 1450

Jackie xxx
 
http://www.shapefit.com/basal-metabolic-rate.html said:
The Harris-Benedict formula (BMR based on total body weight)
The Harris Benedict equation is a calorie formula using the factors of height, weight, age, and sex to determine basal metabolic rate (BMR). This makes it more accurate than determining calorie needs based on total bodyweight alone. The only variable it does not take into consideration is lean body mass. Therefore, this equation will be very accurate in all but the extremely muscular (will underestimate caloric needs) and the extremely overfat (will overestimate caloric needs).

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)

Note: 1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Example:
You are female
You are 30 yrs old
You are 5' 6 " tall (167.6 cm)
You weigh 120 lbs. (54.5 kilos)
Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day

Now that you know your BMR, you can calculate TDEE by multiplying your BMR by your activity multiplier from the chart below:

Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Example:
Your BMR is 1339 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1339 = 2075 calories/day
Click to expand...

Some people get much more complex, and if you're interested in that info, I can provide it, but that's basically it. Most of us here, including you I believe, fall into a 1.5'ish range.
 
Last edited:
Yeah ive done that. My BMR =1950 so i toke 500 away = 1450 calories

ok i used a slightly dif formula, i multiplied my base by 1.4 activty level, which i found somewhere on this site.

Jackie x
 
Last edited:
Thursday 12th June

Diet:
banana - 90
bran flakes - 130
soya milk - 75
muffin - 189
raw peanuts - 90
raisins - 45
tuna and sweetcorn sandwich(malted bread) 330
2 figs - 42
dried apple rings - 238
mackeral fillet - 231
potatoe - 170
green heldi beans - 14
tomato juice - 53
onion - 4

TOTAL = 1701
 
Friday 13 th June

Diet:
Banana - 90
blueberries - 28.5
muffin 189
orange - 62
raw peanuts - 90
brown roll - 150
sunflower spread - 28
cheese - 80
cherry toms - 9
soya milk - 125
lamb chilli - ?
brown rice - 210

cheese n marmite sandwich
peanut butter sandwich

Workout:

53 minute bike ride - moderate/intense rate
9 minutes running up the field
10 minutes walking
 
Last edited:
Saturday 14th June

Diet:

banana - 90
2 eggs - 160
raw peanuts - 90
raisins 45
protein bar - 286
beef lasange - 350
salad lettuce - 1
garlic bread - 150
can of tune - 135
lamb burger - 240
potatoe - 136
green beans - 30

marmite sandwich - 200

TOTAL - 1913 - A bit much

Workout - at least an hours walking

Jackie x
 
Sunday 15th June

Diet:
banana - 90
2 eggs - 160
cottage cheese - 1/2 pot - 120
brown roll 156
sunflower spread - 28
can of tuna - 135
75g blueberries - 42.75
branflakes - 130
soya milk - 100
raw peanuts - 90
raisins - 45
orange - 62
haddock fillet - 125
potatoe - 136
green beans 14

Total: 1433.75

Workout : 26 minutes biking modarate/hard
 
Monday 16th June

Diet:
banana - 90
bran flakes - 130
soya milk - 100
raw peanuts -90
raisinss - 45
white bread - 205.2
sunflower spread - 28
seame spread - 101.7
tomatoes - 15
figs - 63
almonds - 60
strawberries - 35
can mackerel fillets - 203
haddock - 125
potatoe - 136
gean beans - 33
oat bar - 204

TOTAL - 1663.5
 
Tuesday 17th June

Diet:
banana - 90
oat bar - 204
oat bar - 204
cottage cheese - 120
oat bar - 204
orange - 62
peanuts - 90
turkey - 170
potatoe - 170
green beans - 33
soya milk - 100

TOTAL - 1447
 
You must log in or register to reply here.
Back
Top