Steve O'Brien - Food Diary 2nd September - 8th September.pdf - User

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Food Diary: Steve O’Brien [2.9. – 8.9.2020] Week Wednesday KCALS Thursday KCALS Friday KCALS Saturday KCALS Sunday KCALS Monday KCALS Tuesday KCALS 9.00AM 9.00AM 10.30AM 7.45AM 8.45AM 8.45AM 9.15AM 100g Asda No Added 470 100g Asda No Added 470 100g Asda No Added 470 100g Asda No Added 470 100g Asda No Added 470 100g Asda No Added 470 100g Asda No Added 470 Sugar Muesli + 200 ml Sugar Muesli + 200 Sugar Muesli + 200 Sugar Muesli + 200 Sugar Muesli + 200 Sugar Muesli + 200 Sugar Muesli + 200 Breakfast Semi Skimmed Milk ml Semi Skimmed Milk ml Semi Skimmed Milk ml Semi Skimmed Milk ml Semi Skimmed Milk ml Semi Skimmed Milk ml Semi Skimmed Milk Coffee inc Stevia & Semi- Skimmed Milk Coffee inc Stevia & Coffee inc Stevia & Coffee inc Stevia & Coffee inc Stevia & Coffee inc Stevia & Coffee inc Stevia & 50 Semi- Skimmed Milk 50 Semi- Skimmed Milk 50 Semi- Skimmed Milk 50 Semi- Skimmed Milk 50 Semi- Skimmed Milk 50 Semi- Skimmed Milk 50 12.00PM 12.00PM 3:30PM 12.00PM 2.00PM 1.00PM 1.00PM 2 x Wholegrain Ryvita 175 2 x Wholegrain 150 Large Jacket Potato 380 2 x Wholegrain 175 3 x Wholegrain 265 2 x Wholegrain 175 2 x Wholegrain Lunch with Tinned Salmon & Ryvita with Tuna & with Tuna Ryvita with Tinned Ryvita with Tinned Ryvita with Tinned Ryvita with Tuna & thinly sliced tomato thinly sliced tomato Mayonnaise & sliced Salmon & thinly Salmon & thinly Salmon & thinly thinly sliced 150 tomato sliced tomato sliced tomato sliced tomato cucumber Coffee inc Stevia & 50 Coffee inc Stevia & 50 Semi- Skimmed Milk Semi- Skimmed Milk Coffee inc Stevia & Coffee inc Stevia & Coffee inc Stevia & Coffee inc Stevia & Semi- Skimmed Milk 50 Semi- Skimmed Milk 50 Semi- Skimmed Milk 50 Semi- Skimmed Milk 50 5.00PM 4:30PM 6.00PM 7.00PM 8.00PM 5.00PM 5.00PM Homemade Chilli with 500 70g of egg fried 310 Homemade Chilli 450 150g of grilled 100g or Asda Bacon Home made Chicken 150g of oven baked 485 Vegetarian Mince & basmati rice with with Vegetarian chicken breast, 150g and Chicken Balti Quinoa [see fillet of salmon, 150g 400 400 380 Dinner Basmati Rice carrots, peas, chilli and spring onion Mince & 70g Basmati Rice new potatoes, broccoli, carrots, Tortellini with 100g of Wholewheat below], 150g of sweet potato new potatoes, 100g broccoli, carrots, Coffee inc Stevia & 50 with 100g of mixed Spaghetti and home wedges and salad runner beans runner beans, small Semi- Skimmed Milk shellfish/squid made Tomato & amount of gravy Garlic Sauce 2 x Coffee inc Stevia Coffee inc Stevia & 50 2 x Coffee inc Stevia & Semi- Skimmed 100 Semi- Skimmed Milk & Semi- Skimmed 100 Milk 2 x Coffee inc Stevia 100 2 x Coffee inc Stevia 100 Milk & Semi- Skimmed Approximately 3 x & Semi- Skimmed Approximately 3 x 0 Approximately 3 x 0 500ml of water Drinks 500ml of water 1 litre of strawberry and kiwi infused 20 Milk 500ml of water 0 Milk 1 litre of lemon and lime infused water 20 water Approximately 3 x 0 *7.30PM Approximately 4 x 0 2 x Coffee inc Stevia 100 500ml of water 500ml of water & Semi- Skimmed Approximately 3 x 0 100g Carrot Sticks 40 Milk 0 Approximately 2 x 500ml of water 500ml of water 1.00PM 1.00PM 1.30PM 12.00PM 11.00AM 2.30PM 1.00PM Medium Banana 100 Medium Banana 100 Gala Apple 50 Medium Banana 100 Medium Banana 100 Medium Banana 100 Medium Banana 100 7.30PM 4.00PM 3.15PM 2.00PM 1.00PM 2.30PM Snacks Gala Apple 50 Small Pear 50 Medium Banana 100 Small Pear 50 Gala Apple 50 Small Pear 50 10.00PM Mezze of carrots, celery, 10.00PM 9.30PM Mezze of 140 9.00PM 6.00PM 3.30PM *8.00PM gherkins, prawns 140 carrots, celery, 100g Carrot Sticks 100g Carrot Sticks 40 Gala Apple 50 Small Clementine 50 50g Carrot Sticks 20 40 gherkins, prawns TOTAL 1485 1440 Weight 98.9 [-0.7kg] 1640 1520 1535 1415 Weight 98.3 [-0.6kg] 1460 Calorie restricted diet [1500 kcals daily]. Exercise is kept in the relaxed zone and performed before any breakfast/drinks to benefit from the partial state of ketosis [fat burning state] that the body enters during sleep [water taken on board during exercise]. Whole food diet – no processed food to avoid hidden sugars that cause insulin spikes that result in a temporary halt to the body burning fat. Low cholesterol and low GI fruits/foods selected due to recorded highs of both. Food Diary: Steve O’Brien [2.9. – 8.9.2020] Calorie restricted diet [1500 kcals daily]. Exercise is kept in the relaxed zone and performed before any breakfast/drinks to benefit from the partial state of ketosis [fat burning state] that the body enters during sleep [water taken on board during exercise]. Whole food diet – no processed food to avoid hidden sugars that cause insulin spikes that result in a temporary halt to the body burning fat. Low cholesterol and low GI fruits/foods selected due to recorded highs of both.