Personal Log to losing weight

Ace Modder

Ace Modder

Ace Modder

Soldato
Joined
8 Sep 2003
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23,048
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Was 150 yds from OCUK - now 0.5 mile; they moved
Hi guys.

I have decided to use this as a personal log for my food/drink intake this year.
I will not post new posts, but will edit the original post so it doesn't come across as spaming.

I am currently 17 stone 11lb. 5ft 11 and rather overweight!
My dad is getting married in July and I'm the best man, this is my reasoning to lose it. My dad is 62 and weighs about 11.5 stone and is the same height as me. He does a manual job (Car mechanic) and is on his feet all day, myself I'm sat on my arse in front of a PC or driving to customers for meetings, which involves being sat on my arse too.

Anyway yesterday was my first healthy start day. Tomorrow is my first day back at work too, and from then I will use my exercise bike during my lunch break for 40mins each day (unless visiting customers) as I work from home)

Week 1 AVERAGE OF 1707 CALS PER DAY
2nd Jan
Brekkie: Nothing as I didn't wake till lunch time (didn't go to bed till 5am)
Lunch: Cheese and Broccoli pasta box, Apple and Blackcurrent Jelly Pot, Can sugar free monster (11 cals per can)
Dinner: Wholegrain Pasta, baby spinach, cherry tomatos, onion, broccoli, grilled chicken breast strips. Home made mint, lime and natural yohurt sauce. Water (Image1)
Supper: Tinned Salmon Sandwich
Other Drinks throughout the day: Water
Cals: 1561

3rd Jan
Brekkie: Porridge with 1 teaspoon of honey. Costa Latte Tassimo
Lunch: Chicken tikka in pitta, bottle of water (I know the bread isnt that good, but I know I'm having a really healthy dinner tonight)
Afternoon Snack: Miller Light Latte Yogurt
Dinner: 200g of venision steak (very low fat and high in protein), runner beans, broccoli, baby spinach, new potatoes (all veg steamed), bottle of water Image1 Image 2
Snack: Fruit smoothie made in my nutribullet (1/3 banana, 4 grapes, 1 x strawberry, 8 blueberries, 1/3 apple, 1 tangerine, 5 x raspberries and ice) Image1
Cals: 1461

4th Jan
Brekkie: Caramel Porridge. Orange Juice
Lunch: Broccoli and Stilton Soup (only managed three quarters of it) and 1 piece of white bread, bottle of water Image1
Afternoon snack: Orange jelly pot, sugar/calaroie free monster.
Dinner: Pheasant Breast, Mashed Potato with Low fat Phili, Green Beans. Image 1
After dinner snack: Special K, blueberry biscuit (99cals)
exercise bike: 490 KiloJoules burnt in 30mins Image1
Cals eaten: 1614

5th Jan
Brekkie: 2 boiled eggs and 2 toast, Costa Latte Tassimo
Lunch: BBQ Beef Deli box Noddles, Special K blueberry biscuit.
Afternoon snack: Strawberry Jelly Pot
Dinner: Beef steak, fat trimmed off, then cut into slices and fried with beansprouts, ginger, garlic, bit of chilli and soy sauce. And Muller Yogurt PotImage1
Other: can of sugar and calorie free monster
Exercise bike: 533 Kilojoules burnt in 30mins Image1
Cals eaten: 1285

6th Jan
Brekkie: 2 boiled eggs and 2 white bread toast, lightly buttered Image1. Costa Latte Tassimo
Lunch: Beef steak, fat trimmed off, then cut into slices and fried with beansprouts, ginger, garlic, bit of chilli and soy sauce.
Dinner: Chinese resturant aprox 2500 cals, one vodka and lemonade (I'd normally have a couple of bottle of lager with this - so thats a good change)
Total cals eaten aprox: 3200



7th Jan
Lunch: Naked noddle Thai Sweet Chilli pot
Snacks: Special K blueberry biscuit, skinny latte muller yogurt
Dinner: 2 small Salmon Fillets (240gram total) with BBQ glaze, 5 new potatoes, brussell sprouts, green beans, remaing beansprouts (small amount left)
Supper: Fish Finger sandwich
Cals: 1624

8th Jan
Lunch: 6 x Ryvita Salt and Pepper Flat Breads with Med Herb Phili Spread
Afternoon snack: Skinny Cappacuino Muller Yogurt
Dinner: Chicken breast fillet with herbs and garlic(cooked in slow cooker) with gravy. Mashed potatoes, sprouts, green beans, broccoli.
Supper: 2 Toast with Herb Phili spread.
Total cals taken: 1205

Week 2 AVERAGE OF 1409 CALS PER DAY
9th Jan
Brekkie: Quaker Oats Golden Syrup Pot, Costa Latte Tassimo Drink
Lunch: Uncle Bens Chilli Con Carnie and Rice Pot
Afternoon snack after exercise: 2 x Ryvita Thins (25 cals each)
Dinner: 2 x chicken kievs, Jacket potato with some butter. Lettuce/Beetroot and Cucumber Side Salad with Mango Salad Dressing Sauce Image1
Exercise bike: 40mins and 690 Kilojoules used - Image1
Total cals taken: 1676

10th Jan
Brekkie: Quaker Oats Golden Syrup Porridge Pot
Morning Snack: Muller Skinny Cappucino Yogurt
Lunch: Poached Eggs on Toast (2)
Dinner: Chicken Cassorole (cooked in slow cooker) (chicken breast, mushrooms, onions, carrots, new potatoes, chicken stock, 1 small tin of tom paste, garlic, mixed herbs, flour, water. And a large bread roll. Image 1 and a can of sugar free monster.
Evening Snak: 3 x Ryvita Thins.
Taken cals: 1604

11th Jan
Brekkie: Quaker Oats Golden Syrup Porridge Pot
Lunch: Starbucks large vanilla latte and beef and cheese baguette from starbucks
Dinner: 2 Large Bread Rolls with butter and half a Roasted Chicken breast cut into slices on the rolls. Can of ultra Monster.
Snack: Apple
Cals Taken: 1598

12th Jan
Brekkie: "Heaps of Fruit" Quaker Oats Porridge Pot
Lunch: Home Made Chicken Cassorole and one large bread roll
Diner:King Prawns fried in Olive oil, then a jar of Rogan Josh sauce and half a bag of Uncle Bens Egg Fried Rice. Can of ultra monster (calorie and sugar free)
Evening snack: muller skinny cappucino yogurt
Execrise: 30 mins on bike, burning 480 KJ. (115 cals)
Cals taken: 1524

13th Jan
Brekkie: Apple and Porridge Pot
Lunch: Cheese and Gammon-Ham Sandwich, and can of ultra monster
Dinner: Toby Carvery Roast Ham/Pork (I enetered exactly the items I had - roast spuds x 3, sprouts 50g, runner beans x 40g, gravy 100ml, gammon-ham, roast pork, yourkshire pud) and a quarter of a millionaire shortbread pudding. 1 lemonade (no beer)
Taken cals: 2,394

14th Jan
Brekkie: Porridge Pot Vanilla
Lunch: 2 x Sausage rolls
Dinner: 2 Medium Jacket Potato with weight watchers cheese and small amount of low fat butter
Snack: Special K strawberry busicuit, 2 x Ryvita Thin Bread - black pepper, an apple.
Taken cals: 1542

14th Jan
Brekkie: 2 boiled eggs
Lunch: 200g of lean vension, rocket, tomato, cucumber, iceberg lettuce, breansprout and shiitake mushrooms. Salad had a sprinkling of lemon, lime and herb sauce. I actually really enjoyed this lunch.
Dinner: Chicken, and 3 new potatoes, sprouts, broccoli, carrots.
Supper: 1 toast with cheese
Calories: 1207

Week 3 AVERAGE OF 1627 CALS PER DAY
16th Jan
Brekkie: Porridge Pot with Syrup
Lunch: Homemade Sandwich with Ham, Lettuce, Cucumber and Beetroot.
Dinner: Chicken Breast with Paprika. Sprouts, Broccoli, Carrots, New Potatos,
Calories Taken: 1386

17th Jan
Brekkie: Porridge Pot with Syrup
Lunch: Homemade Sandwich with Ham, Lettuce, Cucumber and Beetroot.
Dinner: 9" Pizza with 2 x Chicken goujons (bad day, but cannot always be good), pint of diet lemonade
Cals Taken: aprox 1950

18th Jan
Brekkie: Summer Berry Porridge Pot
Lunch: Scrambled eggs and Shiitake Mushrooms
Dinner: Venison, 2 New Potatos, Wild Rocket, Cucumber, Beansprouts, Green Beans.
Snak: Yogurt Muller
Exercise Bike: 650KJ burnt
Taken Calories: 1223

19th Jan
Brekkie: Porridge with Syrup
Lunch: Prawn Salad from M&S, and a chicken breast.
Dinner: Sapg bol with wholegrain spaghetti and lean mince
Snacks: 1 very small pancake, apple,1 can of ultra monster
Taken cals: 1572

20th Jan
Brekkie: Porridge with Apple
Lunch: Salmon Sandwich on White bread
Dinner: Burger and sweet potato fried from Revolution Bar, and 2 x vodka redbulls and a bottle of corona. 2 x vodka and diet lemonades.
Exercise: 862 KJ burnt on bike
Take cals: 2220

21st Jan
Brekkie: Porridge
Lunch: Greggs sausage roll and a steak bake
Dinner: Steak and Dauphinoise potatoes
Taken cals: 1394

22nd Jan
Brekkie: Porridge
Lunch: Sunday Roast with beef and potatoes and many veg.
Dinner/Snack: 2 x Weightwatchers cheese on toast
Taken cals: 1650

Week 4 AVERAGE OF x CALS PER DAY
23nd Jan
Brekkie: Porridge with golden syrup
Lunch: 2 x home baked Sausage rolls
Dinner: Chicken breast with a garlic rub with green beans, carrots, broccoli mashed potato and butter. Gravy
Snacks: Apple, Orange
Exercise: 680 KJ on the bike
Taken cals: 1290

24th Jan
Brekkie: Strawberry Jam Porridge & Smoked Haddock Fillet
Lunch: 2 Musclefood.com Lean burgers (no bread) and mushrooms (all grilled, not fried)
Dinner:
Exercise Bike: 520 KJ burnt
 
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Scottland said:
Good luck with it
icon14.gif
Click to expand...

Thanks. I try to lose it every year, and do ok for a few months but get fed up and go back to my old ways. This year I have a reason and a target for 7 months in (july) My aim is 14.5 stone by July. Tough but possible I hope.


Weight diary

2nd%20jan.jpg


9th%20jan.PNG
 
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I did go shopping yesterday for good foods.

Bought the following:
Apples, Strawberries, Blueberries, Bananas.
Lettuce, Tomatoes, Onions
Limes and Lemons
Potatoes, Carrots, Sprouts, Broccoli, runner beans
Fresh Mint, fresh parsley, fresh corriander
Soy Sauce
Chicken Fillets
Venision - any recommendations on what to accompany vension? I bought it due to very low fat and high protein count - I'm also using some weights I have to exercise with too, hence the high protein meats
Natural Yogurt
Cracker Bread and low fat phili.
Porridge

I'm going to allow one day per week for a cheat day (only 1 meal of bad stuff on the day though). If you don't you crave things and that's when it goes to crap. Will be Fridays or Saturday only. For example this Friday I'm going to a chinese restaurant with some friends so I will eat well then for sure. But I plan to do extra exercise during the day or the day after to compensate.
 
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ci_newman said:
Good luck :) I managed to lose 1.5 stone in the last 6 months of 2016, but put a bit back on over Christmas :o

Take pictures of yourself (just for yourself) to look back on when you hit your target. It will help to keep you motivated to keep the weight off.
Click to expand...

Well I had a NYE party and there are photos and videos of me from that and after looking back at the pics I think "god, I'm so fat" This is motivation.
 
Kris_90 said:
Good luck mate.

I noticed you've put Aprox cals: 1550 on 2nd Jan. Get a food scale and weigh everything you eat then add the accurate calories into an app (myfitnesspal) as you could be overestimating your calories :)
Click to expand...

I do use myfitnesspal and the wife did weigh the ingredients in yesterdays meal. It was actually 1561 cals exactly.
 
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Well the issue I had was my weight over the past few years has been erratic, mostly due to crap eating at times and slightly better at other times.
ie. some weeks could have takeaway 3 times in a week but other weeks could eat fairly positve. But my body would yo-yo but long terms its continually grown I don't really know what my intake should be to maintain my current weight, so going low to start is ok, but if hunger starts to kick in I will increase a little until I get to something I'm happy with, but limited in cals so I ensure I do lose weight.

I'd say fizzy drinks, beer, takeaways and a trip to the pub for lunch 6 times a month on average (during the working day) was my main issue over the past few years. So as you can see here my lifestyle was very much eat junk and do very little in exercise (virtually nothing)
 
Uther said:
Could you throw some walking in to the mix? I'm walking an hour or so a day now, and it's helping quite a lot both in terms of fitness and weight loss IMO.
Click to expand...

I could walk, but I'm going to use my exercise bike 3-4 days per week during my lunch break. I feel happier being at home exercising than outside walking. I also like the idea of no impact work too to start with.
 
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Well tomorrow evening I'm going to a chinese resturant with some friends (7 of us in total) it was planned before my kick start of this.

I intend to eat very well, I expect my cal count will be quite high, but I feel that this is something I shouldn't skip etc, because I will just resent the fact I skipped it.
I will just maintain what I'm doing before and after that. I'm happy to have the odd cheat day etc, otherwise I will just fall off the wagon.

the place we are going to is: http://www.peachesrestaurant.co.uk/
This is all you can eat for £19 each, but its not a buffet, they cook the food fresh and bring it to your table etc. Essentially with 7 of us we will just most (if not all) of the starters and share, they are small portions. ie. prawns = 3 prawns per serving. So we can pick from each dish.
Then for main I will have something like shredded beef in black bean sauce and rice.
I will skip dessert anyway, as its normally not that good a choice.

My usual starters consist of:
seaweed
salt and pepper chicken wings
garlic prawns
chicken satays
sesaeme toast
BBQ ribs
Yuk Sung
Then main:
Beef in black bean sauce
Egg fried rice
 
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Im struggling to estimate my calorie intake last night i had roughly the following from the chinese:

Starter
2 x salt and peppered chicken wings
1 x yuk sung
2 x garlic battered prawns
1 x bbq spare rib
1 portion of seaweed
2 x seaseme toast quarters
1 x chicken satay skewer
1 x beef satay skewer
1 x duck in pancake

Main
Small chinese curry chicken with fried rice

Any estimations of total cals there?
 
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BennyC said:
Around 2,000-2,500 calories. When trying to maintain a deficit it's always best to overestimate. Occasionally an infrequent 'refeed' does no harm. With a high % bodyfat though they do not need to be regular but as you approach low teens or single digits frequency should increase, if you're restricting a macronutrient.

Really is 'how long is a piece of string' without seeing pictures of portion sizes, the amount of sauce, fried rice, how much duck in the pancake etc. Perception of 'small' is subjective.

Certain things though like seaseme toast quarters (which I love) you can look to supermarkets online and find nutritional values but again size/weights will vary. Or search the MFP database and exercise caution as not all entries are correct.
Click to expand...

I'm going to put in 2500 cals then just to be on the safe side. Suppose one day not being accurate aint the end of the world.
Interestingly I still feel full from last nights meal, and usually when I go to this place I don't feel this way the next day. Body is getting used to less foods maybe?
 
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Ah that makes more sense now. BMR is just what the body uses for nown movement based activities, like heart beats, lungs, breathing, etc.

So I should be aiming for just above that then and then adjust based on what kind of physical day I do or don't have? Is that right?

The BMR calcuation was 2200 cals roughly from the link posted above. So your saying I should be taking over 2200 cals per day at the moment? Seems high

BMR.PNG
 
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