Day 2 - 31/01/12

SLEEP:

I went to sleep at around 10:00pm last night and woke up at 5:30am this morning.

I woke 5 or 6 times in the night, and woke up feeling pretty sleepy because of this.

Coffee - 5:45am 

Double shot black coffee with 50mL of 2% milk.

I was feeling much less tired and good-to-go after this.

Meal 1 - 8:45am 

- 1/2 cup rolled oats, cooked with water in the microwave.

- 10 x blueberries

- 1 tsp vanilla protein powder

- 4 x egg whites

- chilli powder and fresh parsley

Meal 2 - 12:45am

- 2 x thin rice cakes

- half a medium tin of pink salmon, drained

- 1 x tblsp greek yoghurt (full fat)

- 1 tbsp chopped parsley

- hot chilli powder

My water intake is at about 750mL at this point.

Coffee - 4:00pm 

Black coffee with 50mL of 2% milk.

I was feeling a little flat and figured this might help me during my workout.

Workout - 2:00pm

- 15 minutes Cross-trainer @ 12-16km/h, level 12

3 sets of 12-15 reps of each:

- Wide grip lat pulldown

- Seated cable row

- Rear delt flys

- 45 degree leg press

- Single leg deadlifts (3 sets of 12 each side)

- Alternating lunges (3 sets of 40)

- 15 minutes Cross-trainer @ 10-12km/h, level 12

I drank 1L of water during training

Meal 3 - 3:45pm

I had some more of the leftovers from yesterday's lunch, so i used them to make scrambled eggs.

- 70g grilled chicken

- Grilled zucchini, eggplant & capsicum (about 1 cup total)

- 50g grilled sweet potato

- 3 egg whites

- Chilli powder

- 2 tablespoons grated low fat cheese

I hate wasting food and there are so many ways to reinvent leftovers so they don't go to waste.

Busted! - 4:00pm

Diet soda is terrible for you- full of artificial sweeteners and food acids that are so corrosive, they damage your teeth and potentially the lining of your stomach! 

BUT they are also one of my biggest weaknesses.

I've cut down a lot, and try to limit myself to one can a day max.

I felt pretty hungry while i was drinking the Coke zero even though i'd only just had lunch..not sure if this was because my meals were a little more spaced out today, or due to the artificial sweeteners which are thought to increase the appetite. 

Meal 4 - 4:45pm

- 2 x thin rice cakes

- 1 tblsp of ABC (Almond, Brazil, Cashew) spread

 I topped one rice cake with ABC spread, blueberries and cinnamon, and the other with ABC spread, 1 tsp choc protein powder and cinnamon.

Meal 5 - 8:45pm

- 100g chicken cooked with mexican spices, onion and tinned tomato

- 2 cups mixed lettuce

- 3 tbsp homemade guacamole (avocado, herbs, lemon juice & red onion)

- 1/4 cup cherry tomatoes

- 1 tblsp full fat greek yoghurt

Part of the challenge so far has been refraining from picking at food while preparing meals. It's good to be aware of this, as it is easy to consume far more than you think. I had a tablespoon of the guacamole while i was making it (i had to test the seasoning ok?) but aside from that, i've managed to avoid doing this.

Meal 6 - 9:30pm

I was still hungry after dinner, so i had a snack:

- 2/3 cup of full fat greek yoghurt

- 1/2 scoop choc protein powder

Total fluid intake:

- 2.75L of water 

- 375mL Coke zero

- 2 small coffees

Day 1 - 30/01/12

SLEEP:

I went to sleep at around 10:30pm last night and woke up at 5am this morning. I woke 2 or 3 times during the night due to the heat. (I usually try to sleep a minimum of 7 hours a night, but stayed up later watching a movie).

Coffee - 5:30am 

Black coffee with 50-70mL of light soy milk.

(I'll use the same photo for future coffees as i'm usually desperate for my caffeine fix in the morning, and there just isn't time to take pictures hehe).

Meal 1 - 9:00am 

- 1/2 cup rolled oats, cooked with water in the microwave.

- 10 x blueberries

- 1 tsp vanilla protein powder

- 4 x egg whites

- chilli powder, garlic and fresh parsley

Workout - 10:15am

- 15 minutes treadmill run @ 10km/h

3 sets of 12-15 reps of each:

- Incline dumbbell press

- Single arm upright row

- Lateral raises

- Flat dumbbell bench press

- Seated dumbbell shoulder press

- 15 minutes Cross-trainer @ 9-10km/h, level 12

Meal 2 - 11:45am

I had to use an old photo of a similar meal/snack as i accidentally scoffed this before taking a photo..whoops.

- 2 x thin rice cakes

- small (95g) tin of tuna, drained

- 1 x tblsp greek yoghurt (full fat)

- 2 tbsp chopped parsley and celery

- hot chilli powder

My water intake is at about 1L at this point.

Meal 3 - 2:00pm

Leftovers!

- 120g grilled chicken

- Grilled zucchini, eggplant & capsicum (about 1 cup total)

- 70-80g grilled sweet potato

- 1/2 cup of cherry tomato, green bean and basil salad with 1 tblsp of low fat fetta.

After this meal, i had some light peach ice tea. It contains no sugar, but as it does have artificial sweeteners, it's something i'm going to try and limit. That said, i polished off the whole 1.25L bottle!

Coffee - 4:00pm 

Black coffee with 50mL of 2% milk.

Meal 4 - 5:00pm

- 2 x thin rice cakes

- small tin (95g) of red salmon

- 1 tblsp full fat greek yoghurt

- 1 tsp fresh chives

- Water (I sipped this bottle and finished it over the next 90 minutes).

Meal 5 - 7:30pm

I went to Hurricane's Bar and Grill at Darling Harbour for dinner-this was a challenge. What i WANTED to order was calamari, a full rack of beef ribs with hot chips and a few beers..what i ACTUALLY ordered was:

Grilled chicken breast (basted) with salad (no dressing). 

I accidentally took a small bite before taking the picture, but i also gave about 1/3rd of the piece of chicken to someone else after the photo was taken.

I'd estimate that i ate about 150g chicken breast.

AND i did not eat one single chip!! (Very proud!)

I drank about 6-7 glasses of water with dinner.

Total fluid intake:

- 4.5L of water 

- 1.25L light peach ice tea

- 2 small coffees