Weight last week - 228.5lb
Weight this week - 226lb
Loss - 2.5lb
On my wednesday weight blog on more than one occasion one of my blog friends Regina as advised me to write down everything I eat or drink. Well I would be stupid not to listen to a person that is in great shape for her age so here its is.
I calculate my weeks calorie intake as 16,294 cals or an average of 2,418 per day.
I aim to cut down to below 2,200 cals per day, which I reckon is ok for somebody my size.
I would appreciate opinions here.
As far as exercise goes I trained for table tennis for 3 hours during the week and walked a total of 20 miles.
I also played a tournament Saturday & Sunday playing 13 Table Tennis matches (approx 20 mins each). This also explains some of the calories most of the sandwiches, pork pies, chocolate bars and sports drinks were pack up. This also explains something to me, I always put on a slight amount of weight when in a tournament when I reckon I should burn weight off. I will look at what I eat in future when competing.
Looking at this made me swap having toast with marg & jam last week to having Porridge in the morning this week.
I also intend to drink more water instead of coffee at work as Rachel suggested.
Foods consumed in last 7 days upto Wed 15th August weigh in -
Drinks :-
Coffee (white no sugar) ( 15) - 21cups - 315 cals
Fresh Orange Juice (88) - 7 cups (0.5 pint) - 616 cals
Milk (96) - 7 cups (0.5 pint) - 672 cals
Isotonic sports drink (139) - 7 cans - 973 cals
Beer (250) - 7 pints - 1750 cals
Water (0) - 20 pints - 0 cals
Fruit
Banana’s (140) - 5 - 700 cals
Apples (53) - 5 - 265 cals
Oranges (59) - 5 - 295 cals
Meat Portions :-
Chicken (162) - 3 - 486 cals
Ham (50) - 2 - 100 cals
Steak Pie (300) - 1 - 300 cals
Small Pork Pie (150) - 3 - 450 cals
Fish (Battered) (200) - 1 - 200 cals
Bacon (64) - 2 rashers - 128 cals
Sausage (73) - 3 - 219 cals
Vegetable portions :-
Broccoli (7) - 2 - 14 cals
Peas (32) - 1 - 32 cals
Carrots (13) - 1 - 13 cals
Cauliflower (10) - 2 - 20 cals
Sprouts (15) - 2 - 30 cals
Lettuce (4) - 3 - 12 cals
Tomatoes (5) - 8 - 40 cals
Celery (2) - 3 - 6 cals
Spring Onions (9) - 2 - 18 cals
Potato portion:-
Chips (fries) (250) - 1 - 250 cals
Spicy Wedges (279) - 2 - 558 cals
Roast Potatoes (200) - 1 - 200 cals
Waffle (80) - 1 - 80 cals
Tinned Stuff :-
Tomato’s (20) - 1 - 20 cals
Cereals :-
Porridge (166) - 3 - 498 cals
White Bread (slice) :-
Toast with Marg & jam (150) - 7 - 1050 cals
Plain Bread (84) - 7 - 588 cals
Sandwich’s :-
Ham (250) - 2 - 500 cals
Cheese (400) - 4 - 1600 cals
Bacon (296) - 4 - 1184 cals
Miscellaneous :-
Yorkshire Puddings (50) - 2 - 100 cals
Onion Rings (25) - 8 - 200 cals
Pickled Onions (5) - 4 - 20 cals
Treats :-
Chocolate Bar (300) - 4 - 1200 cals
Biscuits (74) - 8 - 592 cals
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4 comments:
Good for you, Mick! Although I've never seen anyone keep a weekly food log. It's usually a daily food log. Well, let me know if it works. And I think many of us overindulge when we're doing something we think should burn an unusually large amount of calories. Being extra active turns into an excuse to consume even more. Better to let actual hunger guide us.
Mick, you never say "for a woman her age" when talking about a lady. Even if they are 99 years old. Well, you don't in the South, anyway;)
I had one doc that said years ago -if you want to weigh 220 pounds, take in 2,200 calories a day; 210 pounds; take in 2,000 a day, etc. That way you don't plateau. I never did it that way but it's a thought.
Reg,
Yes the reason I didn't keep a daily log is my daily intake varies too much. If I am competing like last weekend I eat more for energy. However writing everything down and working out the calories highlights I am overdoing it, I will plan my intake better on these days (slightly less and better choice of food).
Also Monday would have looked very high as all the beer was drunk that night.
Rachel,
You are correct bad way of putting what I mean. I don't believe Regina will be offended (as it was meant as a compliment)but I should be more careful with my words.
I think Calorie intake is also dependant on physical activity. The secret is to find the level that gives you the required energy but lets you take the weight off gradually.
Yes, I hadn't noticed that I should be offended, but thanks Rachel, you make an excellent point.
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