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