Dutchie: Work Out and Diet Log

D

Dutchie

Guest
Hi there,

I was doing great with my work-outs when I got a major lower back problem. It took me a about a year to recover, build up my core, seriously listen to my body and figure out what works and what doesnt work. The biggest challenge was really my own mind - I love kicking ass in the gym but got wiser and am now taking a far more relaxed approach to working out. Ive come to understand the benefits of rest,

My weekly work out schedule looks like this:
- 30 minutes Pilates
- 2 full body work outs
- 2/3 cardio sessions: 30 minutes on statiory bike (started rowing)

Now is the time to bring my body weight back to 72.5 kg. For this, I need to focus on my diet and eat at 1500 calories per day.

I will use this thread to log my work outs and my diet. Feel free to leave any comments/questions/advise.

Dutchie
 
13 March 2011

Weight: 77.6 kg

Food:
MEAL 1: 2 toast, 2 fried eggs (284 cal)
MEAL 2: 55 gr salad, 20 gr feta, 100 gr tomatos, 150 gr cucumber, 50 gr bell pepper, 32 gr salmon, 2 toast (279 cal)
MEAL 3: 25 gr bacon, 39 gr carrots, 35 gr leeks 30 gr lentils, 100 gr chicken (300 cal)
MEAL 4: 117 gr apple (54 cal)
MEAL 5: see 3 (300 calories)
MEAL 6: 135 gr banana, 135 gr pear, 110 gr apple (251 cal)

Total calories: 1468

Work out: - (rest day)
 
Weight: 76.6 kg

Food:
MEAL 1: 250 gr quark, 100 gr gooseberries (194 cal)
MEAL 2: 50 gr salad, 110 gr tomatos, 125 gr cucumber, 50 gr bell pepper, 109 gr chicken, 2 egg whites (273 cal)
MEAL 3: 172 gr pear, 166 gr apple (180 cal)
MEAL 4: 189 gr yoghurt (102 cal)
MEAL 5: 230 gr Brussels sprouts, 150 gr mushrooms (141 cal)
MEAL 6: 30 gr chorizo, 2 fried eggs, 2 toast (351 cal)
MEAL 7: 2 toast, peanut butter (250)

Total calories: 1491

Work out:
- warm-up, legs still sore
- shoulder (1), 2 kg, 3x15
- triceps (1), 2 kg, 3x15
- biceps (1), 4 kg, 3x15
 
14 March 2011

Weight: 76.4 kg

Food:


MEAL 1: 30 gr salmon (55 cal)
MEAL 2: 250 gr quark, 100 gr gooseberries, 162 gr banana (392 cal)
MEAL 3: 223 gr apple (107 cal)
MEAL 4: 50 gr bacon, 78 gr carrots, 70 gr leeks, 60 gr lentils, 200 gr chicken (600 cal)
MEAL 5: 50 gr salad, 100 gr tomato, 1 toast, 25 gr feta (209 calories)
MEAL 6: 1 toast, peanut butter (110 cal)

Total calories: 1473

Work out:
- 30 min Cycling, Average Watt: 185, Average Heart Rate: 131
- 3x upper body with exercise ball, in between 1.5 minute rope machine
 
16 March 2011

Weight: 75.8 kg

Food:

MEAL 1: 30 gr salmon (55 cal)
MEAL 2: 250 gr quark, 100 gr gooseberries, 120 gr banana (301 cal)
MEAL 3: 243 gr apple, 114 gr pear (183 cal)
MEAL 4: 156 gr chicken, 215 gr eggplant (309 cal)
MEAL 5: 250 gr brussels sprouts, 150 gr mushrooms, 85 gr pasta (440 cal)
MEAL 6: 50 gr salad, 100 gr tomato, 2 toast, 25 gr feta (212 calories)


Total calories: 1500

Work out:
New full body routine (with focus on upper body) for the coming weeks.
15 min Rowing
 
Weight: 75.6 kg

Food:
MEAL 1: 250 gr quark, 100 gr gooseberries, 76 gr banana (262 cal)
MEAL 2: 248 gr apple, 140 gr pear (200 cal)
MEAL 3: 140 gr chicken, 215 gr eggplant (283 cal)
MEAL 4: 358 gr orange (168 cal)
MEAL 5: 50 gr salad, 113 gr tomato, 62 bell pepper, 30 gr feta, 2 toast (231 calories)
MEAL 6: 2 toast, 2 fried egss (284 cal)

Total calories: 1429

Work out: rest day but walked 30 min at 6.8 km/h
 
How do I edit my posts? It doesnt seem possible after a day. Please explain. Otherwise it becomes very difficult to keep a log.

As for yesterday:

Food:
MEAL 1: 250 gr quark, 100 gr gooseberries, 76 gr banana (262 cal)
MEAL 2: 248 gr apple, 140 gr pear (200 cal)
MEAL 3: 140 gr chicken, 215 gr eggplant (283 cal)
MEAL 4: 358 gr orange (168 cal)
MEAL 5: 50 gr salad, 113 gr tomato, 62 bell pepper, 30 gr feta (131 calories)
MEAL 6: wine, Wasabi peanuts (750 cal?)

Total calories: 1734


Work out: rest day but walked 30 min at 6.8 km/h
 
I'm not sure if there's a time limit thing, or if it's once you've made another post in the thread, you can't edit previous posts. Why do you need to edit posts to keep a journal?
 
I need editing because I prefer to update during the day: enter food in the morning when I plan, make changes if things work out differently. If I need to keep track of my day on paper to log everything correctly in the evening, I do double work.
 
invincible49 said:
Hi Dutchie,
How exactly are u calculating your calorie intake?
I mean how do you know you are eating only 50gr salad, 113gr tomato etc?
Click to expand...

Simple: I weigh my food.
 
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