L£@H's Vegetarian Journal

Breakfast - Fried Egg Sandwich - 2 slices of wholemeal bread, singles cheese slice and BBQ sauce - Cals -307.88
1 Coffee - Cals -37

Afternoon Snack - 4 Ferrero Rocher - Cals 242
1 Coffee - Cals - 37

Dinner - Fish Rice & Salad - Cals - 630.01
1 Coffee - Cals 37

Daily Totals

Calories - 1341
Fat - 38g
Cholesterol - 240mg
Sodium - 14g
Carbs - 188g
Fiber - 17g
Protein - 48g
Sugars -20g

I haven't managed to do any exercise, however I did 3 hours of cleaning today and apparently burned 657 calories so I felt quite good about that.
 
Hey Leah,

I would have to agree with Goldfish in that slower weight loss would help you to preserve lean mass while gradually losing fat mass. Another factor to consider is that you need to take in enough protein in order to preserve muscle tissue. I'm not sure what your starting weight is, but the recommended daily intake of protein for someone who is doing little to no exercise is 0.8 grams per kg per day. With the amount of calories that you burn in a day, you'll need more than that. I'll just list the numbers out of my exercise phys text here:

0.8 g/kg/day - light to moderate endurance exercise
1.2 - 1.4 g/kg/day - high intensity endurance exercise
0.9 g/kg/day - maintenance of strength
1.6 - 1.7 g/kg/day - adding lean mass & strength

In my opinion, I think you'll fall somewhere between 1.0 - 1.4 range on average. This will hopefully help you preserve the muscle tissue that you have and possible start to regain some of what may have been lost through your teen years when you were struggling with anorexia.

As for the question that was asked about tracking your diet, fitday.com and eatracker.ca are both good sites as well. :)
 
Oh OK, thanks :D What I'm struggling with is coming up with a workout plan, I always just feel like I'm putting a bunch of exercises together in a random sequence lol.

As for the diet tracker, I think i'm gonna give fitday.com a try :)
 
Well today I've been busy painting, again I haven't had time to exercise properly :(

Breakfast - 2 Coffee,with semi skimmed milk Cals - 76

Lunch - 2 pieces of wholemeal toast with a tablespoon of low fat spread, half tin of baked beans and vegetarian sausages with 1 scrambled egg made with semi skimmed milk - Cals - 646.47

Afternoon Snack - Cadbury's Caramel Egg - Cals -170

Evening Snack - Wholemeal pitta bread, with half tin of tuna, lettuce, cucumber, tomato,onion and 1 tablespoon of low fat mayonnaise - Cals - 306.48

Daily Intake

Calories - 1263
Fat - 36g
Cholesterol - 220mg
Sodium - 435mg
Carbs - 158g
Fiber - 22g
Protein - 79g
Sugar - 46g
 
Again I've been busy with the painting today, it took me 5 hours and apparently I burned 1315 calories. I'm going to squeeze a few sit ups in later, just to make me feel like I've done something :p

Breakfast - Never really up in time for breakfast so I had my 2 cups of coffee. - The cutting back really isn't working :( - 74 Calories

Lunch - Tuna Salad, Wholemeal Pitta Bread with low fat mayonnaise. 283.15 Calories

Afternoon Snack - 2 mini light babybels - 84 Calories
Small Granny Smith Apple - 50 Calories
2 Glasses of squash - 10 Calories
1 Welsh Cake - 137 Calories

Dinner - Quorn Escalope with Half packet of Pasta and Salad - 508.36 Calories

Daily Intake Totals -

Calories - 1220
Fat - 41g
Cholesterol - 10mg
Sodium - 763mg
Carbs - 150g
Fiber - 21g
Protein - 68g
Sugars - 38g

I have under eaten by 182 calories. My recommended daily intake of calories is supposed to be 1402
 
L£@h said:
Oh OK, thanks :D What I'm struggling with is coming up with a workout plan, I always just feel like I'm putting a bunch of exercises together in a random sequence lol.

As for the diet tracker, I think i'm gonna give fitday.com a try :)
Click to expand...

You want to make sure that you include all major muscle groups. If you pick one exercise per muscle group, you're off to a pretty good start.

Calves
Hamstrings
Glutes
Quads
Abs
Low Back
Mid/Upper back (rowing-type exercises, especially)
Chest
Shoulders
Triceps
Biceps

It's difficult to give specifics online because I don't know you and your medical history, past injuries, etc. and I obviously can't watch your form. One of the best things that you can do is hire a personal trainer for some sessions to create a good program for you and to watch your form. I know this is not in everyone's budget, but if you're really lost, even a couple of sessions can be very helpful. It's possible to do small group training where 2-4 (sometimes more) people are trained at the same time... the downfall is that you don't get 100% of the trainers attention.

You can also post your workouts on here similar to the way you're posting your diet. This way you can get at least some feedback, especially if there are any red flags.
 
OK, thanks :) Basically what i'm doing with the kettlebell then should be enough.


Breakfast - 2 cups of coffee - 74 Calories

Lunch - Tuna Salad Pitta Bread - 283.15 Calories

Afternoon Snack - 2 Mini Babybel Light - 80 Calories
- 2 Coffee's - 74 Calories

Dinner - Quorn Fillet and Curry Rice with a tablespoon of low fat mayo - 703 Calories

Evening Snack - Tuna Salad Sandwich with 2 pieces of wholemeal bread - 269.72 Calories


I actually went 127 calories over today and consumed 1529 :/
 
I think my whole body would be vibrating if I had that much caffeine! Haha

If you're kettlebell workouts are working for you, then stick with it! :)
 
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