Default Julie's food & exercise journal

Food today:
- breakfast: sandwich with veggie spread
- lunch: salad with carrots and bell pepper spread
- dinner: broccoli soup with grated cheese and chickpea croutons
- snacks: too many cookies... I was weak. Also some popcorn.

Exercise today:
- 40 minutes of cycling
- one hour and a half walk
 
A shame about the cookies but not the end of the world. Do those spreads you mention contain protein or are the croutons and cheese your only real protein sources for the day?
 
Hey guys,
Sorry, I've been too caught up in other parts of my life, but I'm still watching my food. Well, yesterday wasn't splendid, with a brunch with friends (and food and alcohol) and then a barbecue with family (and some more food, and alcohol). When I have a bad day I'm always like: I have to step up my game! So here I am.
I also heard about carb cycling, do you guys know of this? I'll try it because it sounds like a sustainable diet. It's not constantly low carb. And it's good for people who like sports like me.
I'm gonna try it like this:
- monday: moderate carb intake (150-180g)
- tuesday: low carb intake (30-60g)
- wednesday: moderate carb intake
- thursday: low carb intake
- friday: moderate carb intake
- saturday: high carb intake (upto 300g)
- sunday: low carb intake

But either way, if you want to lose weight, you have to have a calorie deficit. Which might be challenging with the high carb intake day :p 300g is quite a lot, no? I don't know, maybe it's not really. I've counted calories, of course, and I try to do low carb in general but I haven't looked at the actual numbers. This will be interesting.

LaMaria: since going vegan, I've bought protein powder which I add to my oatmeal. Otherwise I'm not near the amount I need to sustain muscles. It also makes me feel fuller.
 
I´ve heard of carb cycling but I don´t know details. 300 g of carbs would be 1200 kcal if I´m not mistaken. Assuming you´d plan it to be an active day and you don´t want it to be a deficit day that still leaves room for adequate protein and fat. Glad to hear you´re doing well and always happy to hear people are looking after their protein intake.
 
JuliePulie said:
...
- snacks: too many cookies... ...
Click to expand...

my computer is about as far away from the kitchen as is possible in my small place, but often it is enough distance to keep my snacking in check. a few days ago when i was out shopping, one of my favorite snacks (candy coated dark choc bits... sort of like m&m's on steroids) i've used in my snack-packs was on sale, so i have three bags of them in my freezer now. how i throttle the urge to down a handful is to take out 5-6, take them up to my office and leave the rest far away. when the 5-6 are gone, i really don't have the urge to hasten back to the fridge for a second round.

another advantage i have is my bad memory.
i often forget i have some snacks around.
of course, this is acquired talent.
 
Hey Julie, good to see you posting!

Never heard of carb cycling, but when I did a Google search it came up a lot, so it seems to be a real thing. As you say so long as you stay in a calorie deficit you will lose weight, and perhaps the carb cycling will help. Probably worth a try. Best of luck with it.
 
overlandflyer said:
my computer is about as far away from the kitchen as is possible in my small place, but often it is enough distance to keep my snacking in check. a few days ago when i was out shopping, one of my favorite snacks (candy coated dark choc bits... sort of like m&m's on steroids) i've used in my snack-packs was on sale, so i have three bags of them in my freezer now. how i throttle the urge to down a handful is to take out 5-6, take them up to my office and leave the rest far away. when the 5-6 are gone, i really don't have the urge to hasten back to the fridge for a second round.

another advantage i have is my bad memory.
i often forget i have some snacks around.
of course, this is acquired talent.
Click to expand...
Forget snacks? :eek: Oh god, I'm jealous :)
 
Food today (mod carb):
- breakfast: oatmeal with cashew butter & chocolate protein powder
- lunch: pasta with broccoli, soy sauce, lemon and pine nuts
- dinner: gazpacho and a small sandwich with jam & peanut butter
- snacks: 2 small bananas, popcorn

Exercise today: 50 k cycle ride (2 and a half hours) and a half an hour walk
 
50 k bike ride and a walk! I am impressed. LaMa is right with the exercise you are doing you need protein.

I am happy to see you doing so well!
 
Okayy, so today I had a low carb-day, but I ate a bit too much it seems. I ended with 75 grams of carbs. Apparently some stuff you think doesn't have much carbs does. Avocado 12 g of carbs, whut? 1 carrot 7g of carbs? and my soup also had 15 g of carbs. All these little things add up, but I'll try to do better next time :)
And according to my estimates I consumed 62 g of protein. Is it enough? To be fair, it's just a rough estimate, because I didn't weigh the protein powder I added to my yoghurt. I'm gonna do that tomorrow.
- breakfast: melon, red fruits & Greek yoghurt (soy based) & protein powder
- lunch: sweet bell pepper soup; a carrot with a cashew spread
- dinner: a Mexican salad with avocado, cauliflower, mushrooms, bell pepper & tofu
- snack: cashews

Exercise: Does a walk to the supermarket count? :)

I thought the low carbs days would be my hungry days, but this was quite alright. Though, to be fair, I did consume too many carbs in the end so that might be it...
 
if you have to have carbs, high fiber/ low glycemic index choices like your avocado and carrots aren't as bad as most.
 
So yesterday was a mod carb day, which went fine.... Until I made the mistake to buy crisps because a colleague came over to watch a movie. I ate way too many. I bought it for him grrr but I'm just weak. Crisps are too damn good.

Today low carb but I still stranded on 85-ish. Next time shopping I'll be more carefull when I look up my recipes. Not all vegetables are created equal. And yoghurt: also a big difference in carbs. My first low carb day I had Greek Yoghurt (soy) and this has less carbs than the one I had today, vanilla soy yoghurt.

Anyhoo my morale is still good despite my crisps slip so that's what counts.

Food today:
- breakfast: yoghurt with red berries (and protein powder. I wasn't adding enough before so I put in much more now, 20g. Its actually really tasty)
- lunch: mexican salade with cauliflower, mushroom and tofu
- dinner: bell pepper soup and carrots with a cashew based vegan cheese spread
- snacks: cashews and olives

Exercise: 7k run (45 minutes)
 
I think your food sounds excellent! The "carrots with a cashew based vegan cheese spread " sound particularly tasty.

Good morale is important, crisps eaten yesterday are not!

Keep up the good work.
 
Thanks guys!
I had the high carbs day today, so I wasn't paying attention because I thought 300g was LOADS. I had 350g when I logged my food in myfitnesspal. Oops! Still didn't go over my calories cause I went race cycling.
So:
- breakfast: oats with cashew paste,protein powder, coconot milk, and a banana
- lunch: chili sin carne with rice
- dinner: sandwich with vegan cheese, and a royco soup (these salty powder soups, sometimes I crave those but they can't be very nutritional:))
- Snacks: sports bar, 2 carrots with humus. Oh yeah and a beer

Exercise: 95k cycling (4h30)
 
If you toss a handful of greens into your hot soup it´ll still be high in sodium but it ups the nutrition without adding calories. And I like having something to chew on, but ymmv.
 
Moderate carb day (150g)
- breakfast: oatmeal with tahini and chocolate protein powder
- lunch: a tofu dish with zucchini, cucumber and spicy peanut sauce
- dinner: mushroom soup with coconut milk
- snacks: two bananas and red berries

Exercise: 30 minutes walk, 30 minutes high interval training

The weekend wasn't great. Had French fries with my tuna on saturday, and lots of snacking on sunday. No exercise on Sunday, yet lots of walking on Saturday.
 
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