Week 1 - Nutritional Summary

Starting on Tuesday I recorded everything I ate on Nutridiary.com. Below is my calories breakdown for the past week. As noted except for Friday (my cheat day), my calories intake for the week has been under 2000calories. As shown below the average for the week is broken down in as Fats:38% Carbs:28% Protein:31% Alcohol:3%


As I reviewed the Data I see that I have too many calories coming from fats and not enough coming from proteins. From there I wanted to look at my daily calorie breakdown.


May 12th:
-This day shows two items of high fat.

1. The first was the (diet-busting) hotdog I ate to tie me over until a late supper.
2. Peanuts, which are high in fat

May 13th:
-This day was an overall low calorie day with the exception of bacon at breakfast.











May 14th:
-This was another very high fat day with 47% of calories coming from fat.
-The high contenders being:

1. sausage muffin
2. peanuts for snacks
3. peanut butter crackers for a snack after volleyball.
4. baked french fries

May 15th:
-This was my so called "cheated day." This day I had a beer, a mixed tropical drink, and two servings of sweet potato fries at different times during the day. This was the one time I went over 2000 calories. Pictures speak louder than words.






May 16th:
-This is one whopped of a fat day with 53% of calories coming from fats. The two main problems are:

1. the t-bone steak
2. peanuts for snacks

All in all I am shocked on how many calories come from fat! My substitution of peanuts for other nuts has been a bad one. Therefore I have looked at the nutritiondata.com website for a nut alternative. Unfortunately I cannot find a low-cal, low-fat, high protein nut. Noteables include:

• Nuts, pistachio nuts, dry roasted, with salt added (1cup) = 727cal, 59g fat, 27g protein
• Nuts, almonds, blanched (1cup) = 842cal, 73g fat, 32g protein
• Soybeans, mature seeds, roasted, no salt added (1cup) = 810cal, 43g fat, 60g protein
  

This week I will try to substitute soynuts for peanuts, and use low-fat mayo instead of regular mayo. When I get hungry I'm going to make a protein shake instead of making fries.

Day 7

Today is KempoX. I made a switch in the recipe guide to make Sunday Taco Day instead of lemon chicken. I'm getting sick of chicken.

Day 6

Diet-wise I have been sticking to it execpt for the supper where I was out of steak for the stirfry. Instead I had a t-bone steak and broccoli. Peanuts for the snack.

Again I decided not to do KempoX until tomorrow

Day 5

Slept badily woke up with extremely tight hamstrings and lower back. Today is Legs and AbripperX. After work I headed to the driving range for 1/2hr and waited for the GF to do the workout prior to a night. During the workout my back/knees were extremely sore so I only did half the legs workout and the full AbripperX.

Diet buster: Was good all week but after golf I enjoyed a Beer & Sweet potato fries. At the movies I had a mixed drink, chicken fingers, and sweet potato fries. Went over my calorie limits but was worth it at least one day. The rest of the week is back on the diet.

Day 4

Today was YogaX. The last time I tried I only got 35min into it. This time I was able to finish the entire tape! The poses use tiny muscles that I've never used before (and I used to do yoga). The second time around though, I think it is easier cause that mind-muscle connection has linked. I just finished and I haven't felt this good in a long time :)

Add 2hrs of Volleyball for fun afterwards.

Day 2 Exercise

Due to work and after work events I didn't arrive home until 1/2hr before bedtime, hence I was unable to do the plyometric workout :(

Day 2 Nutrition

Breakfast: Protein shake
Calories 274 - Total Fat 2g Saturated Fat 1g - Cholesterol 25mg - Sodium 178mg - Total Carbohydrate 31g - Dietary Fiber 2g - Sugars 10g - Protein 32g

Snack: Protein Drink
Calories 120 - Total Fat 1.5g Saturated Fat 1g - Cholesterol 20mg - Sodium 50mg - Total Carbohydrate 2g - Dietary Fiber 0g - Sugars 1g - Protein 23g

Lunch: Shrimp stirfry. I modified this as per my recipe so I can use whole veggies and not leave half cut up ones. The recipes is too large for a single serving and hence I cut it in two.
Calories 118 - Total Fat 1g Saturated Fat 0g - Cholesterol 51mg -Sodium 372mg -Total Carbohydrate 17g - Dietary Fiber 4g - Sugars 5g - Protein 12g

Snack: 1/2cup peanuts
Calories 386.4 - Total Fat 32.8g Saturated Fat 4.6g - Cholesterol 0mg - Sodium 4mg - Total Carbohydrate 12.6g - Dietary Fiber 4.6g - Sugars 2.8g - Protein 17.5g

Supper 1:Foot long hotdog & bun w/onions. Long delay before dinner, thought I should snack.

Supper 2: Tilapia, green beans, butternut squash soup

Day 1 exercise

Chest and Back day. It sure is a great pump today! With the pullups, I do the last two as negatives in order to build up strength. A negative is when you jump up to the top position, and slowly lower yourself back down to the hanging position.

Day 1 Nutrition

Breakfast: Simple to make-3 strips of bacon, 6 egg white omlette. Fried the bacon first to pregrease the pan. Microwave the mushrooms first for two minutes to drain the water out of it, then place into the bacon fat. Fry till browned, then add 6 egg whites. Flip, grate cheese on top. When cheese melts, fold and serve. Total cooking time was less than 7min
Nutrition Facts: Calories 341 - Total Fat 18g Saturated Fat 9g - Cholesterol 54mg - Sodium 1068mg - Total Carbohydrate 3g - Dietary Fiber 0g - Sugars 2g - Protein 38g

Snack: Dry protein drink in a sealed mug. During break add water and drink
Calories 120 - Total Fat 1.5g Saturated Fat 1g - Cholesterol 20mg - Sodium 50mg - Total Carbohydrate 2g - Dietary Fiber 0g - Sugars 1g - Protein 23g

Lunch: Chef Salad-Salad greens, 75grams of sliced turkey and ham, diced roma tomatos, shredded cheese. Put together in a large bowl. Drizzle Newman's Own Low Fat Sesame Thai Dressing on top.
Nutrition Facts: Calories 318 - Total Fat 14g Saturated Fat 6g -Cholesterol 91mg - Sodium 2491mg - Total Carbohydrate 12g - Dietary Fiber 2g - Sugars 5g - Protein 37g

Snack: 1/2cup peanuts
Calories 386.4 - Total Fat 32.8g Saturated Fat 4.6g - Cholesterol 0mg - Sodium 4mg - Total Carbohydrate 12.6g - Dietary Fiber 4.6g - Sugars 2.8g - Protein 17.5g

Supper: turkey breast, 4 asparagus spears, red pepper soup, 1 cup of white rice

Snack: 1 frozen yogurt cone

Week 1 - Nutrition Plan

This week I bought all the items on the list with the following modifications:

-0.5kg of cheddar cheese instead of 1kg. (Two large sticks of cheese seems like too much fat)
-regular bacon instead of turkey bacon (on sale)
-prespiced pork tenderloin instead of plain (easier to cook rather than custom seasoning)
-tilapia instead of sword fish
-canned salmon instead of salmon steaks
-canned tuna instead of halibut
-no shrimp as I already have some in the freezer
-regular rice instead of wild rice (too expensive)
-instand miso soup instead of individual ingredients
-12oz of peanuts instead of different variety of nuts
-drink protein shakes instead of buying protein bars (WAY TOO EXPENSIVE)
-roma tomatos instead of variety of different tomatos

The total outcome was $160 for two people which isn't too bad considering I bought a whole bottle of wine. Before going out shopping I asked around for the decent produce places around the city and found a discount grocier who had amazing produce for better than Walmart prices.