Day 7 - 05/02/12 LAST DAY!!

Last day!!


SLEEP:
I went to sleep at around 11:30pm last and and slept until 7:30am this morning.

Meal 1 - 9:00am 

- Leftover chicken salad (about 1 cup)

- double shot black coffee with 50mL skim milk

Meal 2 - 10:30am

- 1 med nectarine

- 750mL water

- I also snacked on about 15 macadamia nuts over the next hour.

3/4 full skim latte from a coffee shop @ 11:30am

Meal 3 - 1:00pm

Large grilled chicken salad with about 80g chicken breast and around 50g steamed pumpkin. I asked for the dressing on the side, and used about 1 tsp.

I'm up to about 3L of water at this point. (I drink a lot more when it's hot!)

Meal 4 - 3:30pm

- BSC Hydroxyburn protein bar. This bar was low carb with only 1g of sugar. Although protein bars generally aren't great (nutritionally speaking), usually a better option than a chocolate bar if you feel like something sweet.
- 1 can sugar free V (i know, i know!)
- 1 carrot

Meal 5 - 5:30pm 

- 180g of tofu cooked in a pan (no oil) with soy sauce and 3/4 cup broccoli
- 1 cup chopped mango and nectarine with 2 tbsp full fat greek yoghurt
- 3/4 can of Coke zero

Meal 6 - 8:00pm

- "Slim pasta" with a tin of tomatoes, garlic, chilli, leftover tofu and broccoli, 2 tbsp low fat semi-dried tomatoes and 2 tbsp low fat grated cheese.

Total fluid intake:

- 3.5L of water 

- 2 coffees
- 1 sugar free V

- 3/4 can of Coke zero

Day 6 - 04/02/12

SLEEP:

I went to sleep at around 11:30pm last and and SLEPT IN until 9:30am..this was amazing!

Meal 1 - 10:00am 

- Oat pancakes (1/2 cup rolled oats, 2 egg whites, 1 tbsp vanilla protein powder, 2 tbsp mixed frozen berries, cinnamon-served with 2 tbsp full fat greek yoghurt).

- Double shot black coffee with 50mL skim milk.

Workout - 12:30am

- 20 minute treadmill run @ 10km/h

- 25 minutes Cross-trainer, level 12

- 3 sets of 15 reps Seated calf raise

- 3 sets of 20 ab leg raises

- 3 sets of 20 V-ups

Meal 2 - 2:30pm

- 100g salmon fillet cooked with teriyaki sauce

- 100g snapper cooked with lemon juice

- 2 cups of salad with 1/2 an avocado

- 1 can Coke zero

- Black coffe with 50mL light soy milk

Meal 3 - 5:00pm

- 2 thin rice cakes

- 1 tbsp almond, brazil, cashew spread

- 1 med nectarine

I've had about 1.5L of water at this point

Meal 4 - 6:45-7:15pm 

- 1 carrot and a bottle of water (to eat in the car) then a protein bar at the movies

Meal 5 - 9:30pm

- Vietnamese chicken salad (takeaway from a Vietnamese restaurant). Contained approx 70g chicken breast

- watermelon & pineapple

- Extra 1 cup of sliced iceberg lettuce

- 1/2 can Coke zero

- 1 cup chopped watermelon

- 1/2 cup full fat greek yoghurt

- handful of almonds

- 2 thin rice cakes

- 1 tbsp ABC spread

I was still feeling quite hungry after the salad, so i drank some water and waited a little while then had the watermelon/yoghurt/rice cakes.

Total fluid intake:

- 3L of water 

- 2 coffees

- 1.5 can of Coke zero

Day 5 - 03/02/12

SLEEP:

I went to sleep at around 10:30pm last night and woke up at 5:15am this morning.

I slept well.

Coffee - 5:15am 

- Double shot black coffee with 70mL of 2% milk.

- Weight watchers fruit jelly cup

Meal 1 - 7:15am 

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

- sliced strawberry

- 2 tsp vanilla protein powder

I didn't have time to make my egg whites this morning :-(

(I should have been prepared and cooked my eggs the night before!)

Workout - 11:30am

- 20 minute treadmill run @ 10.5km/h

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 

- Alternating lunges (3 sets of 40-50)

- 10 minutes Cross-trainer, level 12

Meal 2 - 1:30pm

Way too long between meals! I  didn't have a chance to eat between working and training as i didn't want to eat immediately before i worked out (this usually makes me feel a bit sick).

- Skim picollo

- Salad (no dressing) with around 100g grilled chicken breast, fresh lemon juice

- 1 small piece of rye toast, 1/4 avocado, fresh lemon juice

-3 glasses of water

Meal 3 - 3:00pm

-  2 thin rice cakes, 1 tbsp almond, brazil, cashew spread, 1/2 green apple

- 1 mug peppermint tea

- Black coffee with 50mL skim milk

- bottle of water

I was feeling really hungry, due to the big time gap between meal 1 & 2.

I've had about 2L of water by this point

 

Meal 4 - 5:45pm

- 1/2 cup brown rice, a few sprigs of fresh coriander

- 110g fillet of skinless salmon, cooked with teriyaki sauce and 1/2 small brown onion

This was delicious!!

After the meal i had a can of Coke zero

Meal 5 - 7:30pm

- 1 1/2 cups chopped watermelon, rockmelon and pineapple

This was shared between 2, so i ate about half

Meal 6 - 9:00pm

- 2 cups of thai salad (mixed lettuce, red onion, coriander, mint, tomato, cucumber dressed with lime juice, fish sauce and a dash of sweet chilli sauce)

- About 200g of grilled snapper. Cooked using lemon juice, no oil/butter.

Total fluid intake:

- 3L of water 

- 3 coffees

- 1 can of Coke zero

Day 4 - 02/02/12

SLEEP:

I went to sleep at around 10:30pm last night and woke up at 4:45am this morning.

I slept really well, and woke up feeling alert and rested

Coffee - 5:15am 

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

Meal 1 - 6:45am 

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

- 25 x blueberries

- 1 tsp vanilla protein powder

- 4 x egg whites

- chilli powder 

- 300mL water

Meal 2 - 11:00am

- 10 x almonds

- Sugar free "V"

Ok, this is terrible! These are high in caffeine and artificial sweeteners, but (along with the Coke zero) it's one of my weaknesses. I usually have one every other day and have been trying to cut back, but was due for a snack at this time and didn't have much time as i had back to back clients all morning. (Excuses, excuses!).

Meal 3 - 1:30pm

-  1/2 cup brown rice, seasoned with lemon juice, cinnamon and cumin
- 4 egg white omelete with mushroom, capsicum, low-fat semi-dried tomatoes, iceberg lettuce and about 1 tbsp low fat fetta.

  

Workout - 2:30pm

- 20 minutes treadmill run @ 10km/h

3 sets of 12-15 reps of each:

- Dumbbell bench press

- Single arm upright row

- Lateral raises

-Shoulder press
- 10 minutes cross trainer, level 12

Meal 4 - 4:30pm

- A little more than 1/2 cup of full fat greek yoghurt
- 1/2 scoop chocolate protein powder
- 1/4 cup mixed frozen berries

- I've had about 2L of water at this point

Meal 5 - 7:45pm

- 220g tuna sashimi (raw) with soy and wasabe
- 4 prawns
- 2 cups of salad (mixed lettuce, 1/2 small avocado, capsicum, carrot, cucumber, artichoke, cherry tomatoes and mushrooms with about 1 tbsp low fat balsamic dressing).

Meal 6 - 8:45pm

- 1 cup of chopped watermelon, rockmelon and pineapple

Total fluid intake:

- 2.5L of water 

- 1 sugar free "V"

- 1 coffee