Jackie's workout and diet journal

Friday 7th May 2010!!!!!

Heya

Diet:

Banana - 90 calories P/C/F - 1/24/0
soya yoghurt - 100g - 59 calories P/C/F - 4.7/2.8/2.7
Peanut Butter 25g - 145.83 calories - P/C/F - 6.25/2.29/12.5

25g brazil nuts - 170.5 calories - P/C/F - 3.525/0.775/17.05
Apple - 70 calories - P/C/F - 0/18/0

Chicken with peri peri sauce - calories - P/C/F -16/4.9/8.6
veg oil - 125 calories - P/C/F - 0/0/14
tomato - 20 calories - P/C/F - 0.66/4/0
cucumber 4 calories - P/C/F - 0/1/0

20g raw peanuts - 120 calories - P/C/F - 6/4/10
3 figs 60 calories - P/C/F - 0.72/15.36/0.24

Banana - 90 calories P/C/F - 1/24/0
thin slice brown bread - 80 calories
pb sandwich with granary bread
dad cooked us lamb chilli with new potatoes

went out had 3.5 pints

cheese sandwich

not a great progress day

xx
 
Saturday 8th May 2010

hello :)

Diet:

Banana - 90 calories P/C/F - 1/24/0
small piece of fruit cake
small pb sandwich on granary bread

Banana - 90 calories P/C/F - 1/24/0
25g brazil nuts - 170.5 calories - P/C/F - 3.525/0.775/17.05

tuna - 130 calories
sunflower spread - 110 calories
lettuce 1 calorie
tomato 20 calories

6 figs - 120 calories
thin peice of white bread with sunflower spread

12.5g of Brazil nuts
Apple - 70 calories - P/C/F - 0/18/0

white roll with PB

Chicken
veg oil
pilau rice
orange
peas


too much bread lately

I'm going out tonight, my limit is 2 pints and no supper.

Exercise:

25 minutes cycling in light rain - moderate

workout -
10 minutes doing light exercises, massaging, and lil streching to warm up

2 sets of the following:

30 lunges
26 side loaded squats
26 diagonal crunches
26 dips
26 shoulder shrugs
20 rows
23 push ups

13.5 minutes running moderatly in the light rain up the playing fields

Jackie xxx
 
Sunday 9th May 2010!!!!!!! :)

Ok diet has been good apart from 2 extra PB sandwiches - one with white bread, one with granary.

Exercise:

30 minutes cycling - moderate pace

Jackie xxxxx
 
It doesn't look like you have too far to go, but I also know that when you're down that far, the body gets awfully stubborn about holding on to fat.
 
Monday 10th May 2010:
Diet:

Banana - 90 calories P/C/F - 1/24/0
soya yoghurt - 100g - 59 calories P/C/F - 4.7/2.8/2.7
Peanut Butter 25g - 145.83 calories - P/C/F - 6.25/2.29/12.5

25g brazil nuts - 170.5 calories - P/C/F - 3.525/0.775/17.05
Apple - 70 calories - P/C/F - 0/18/0

Cottage cheese - 165 calories - P/C/F - 17.9/6.3/7.4
kidney beans - 70 calories - P/C/F - 5.7/10.8/0.4


20g raw peanuts - 120 calories - P/C/F - 6/4/10
3 figs 60 calories - P/C/F - 0.72/15.36/0.24

fish - coley bigger portein - 150 calories 36/0/0
veg oil - 125 calories - P/C/F - 0/0/14
Potatoe - 200 calories - P/C/F - 2.5/24/0
sunflower spread - 110 calories - P/C/F - 0/0/11.8
cauli - 30 calories - P/C/F - 3/6/0

TOTALS: 1552.33 - P/C/F - 87.495/113.625/75.69

Exercise:

45 minutes walking fast pace
19 minutes of running around some fields - moderate pace, maybe 8mph


So good day for me, yay!!!!

Hope everyone is good and well, love you all

Jackie xxxxxxxxx
 
Tuesday 11th May 2010

Diet:

Banana - 90 calories P/C/F - 1/24/0
soya yoghurt - 100g - 59 calories P/C/F - 4.7/2.8/2.7
Peanut Butter 25g - 145.83 calories - P/C/F - 6.25/2.29/12.5

25g brazil nuts - 170.5 calories - P/C/F - 3.525/0.775/17.05
Apple - 70 calories - P/C/F - 0/18/0

Cottage cheese - 165 calories - P/C/F - 17.9/6.3/7.4
kidney beans - 70 calories - P/C/F - 5.7/10.8/0.4


20g raw peanuts - 120 calories - P/C/F - 6/4/10
3 figs 60 calories - P/C/F - 0.72/15.36/0.24

chicken - 127.5 calories 27.5/0/0
veg oil - 125 calories - P/C/F - 0/0/14
Potato - 200 calories - P/C/F - 2.5/24/0
sunflower spread - 110 calories - P/C/F - 0/0/11.8
cauli - 30 calories - P/C/F - 3/6/0

TOTALS: 1529.83 - P/C/F - 78.995/113.625/75.69

Exercise:

45 minutes walking fast pace

workout:
10 minutes warming up doing random streches and light walking/moving.

2 sets of the following:
22 dumbbell pullovers
22 concentration curls
22 crunches with dumbbell pullover
22 bicycle
25 leg squats while holding a heavy object straight out in front
17 shoulder presses


hope everyone is well,
keep the faith

Jackie xxxxx
 
Concentration curls? Really? Also, why such high reps? Sticking to compound exercises at heavier weights would burn more energy, be better for function and posture, and be more likely to result in you having more shape when you reach your goal.

I'd keep the squats and shoulder press, replace concentration curls and pullovers with barbell rows or pull ups, and keep the combination ab/pullover...preferably, I'd do leg cycles with the pullover rather than crunches, extending the legs as you lower the weight and bringing the legs into flexion as you bring the weight up overhead, which causes the abs to draw into the centre of the muscle from both ends simultaneously.
 
Goldfish said:
Concentration curls? Really? Also, why such high reps? Sticking to compound exercises at heavier weights would burn more energy, be better for function and posture, and be more likely to result in you having more shape when you reach your goal.

I'd keep the squats and shoulder press, replace concentration curls and pullovers with barbell rows or pull ups, and keep the combination ab/pullover...preferably, I'd do leg cycles with the pullover rather than crunches, extending the legs as you lower the weight and bringing the legs into flexion as you bring the weight up overhead, which causes the abs to draw into the centre of the muscle from both ends simultaneously.
Click to expand...

I dont have any heavier weights, or any proper weights atm, or have anything to do barbell rows or pull ups with atm either.

The leg cycle thing sounds interestings, like doing what i was doing, but half in reverse i think lol. I will look into that.

Thanks
Jackie xx
 
Wednesday 12th May 2010

Hey :)

Diet:

Banana - 90 calories P/C/F - 1/24/0
soya yoghurt - 100g - 59 calories P/C/F - 4.7/2.8/2.7
Peanut Butter 25g - 145.83 calories - P/C/F - 6.25/2.29/12.5

25g brazil nuts - 170.5 calories - P/C/F - 3.525/0.775/17.05
Orange - 62 calories - P/C/F - 2/16/0

White bread - 89 grams - 249.2 calories - P/C/F - 9.701/51.264/2.047
sunflower spread - 110 calories - P/C/F - 0/0/11.8
Peanut Butter 25g - 145.83 calories - P/C/F - 6.25/2.29/12.5

20g raw peanuts - 120 calories - P/C/F - 6/4/10
3 figs 60 calories - P/C/F - 0.72/15.36/0.24

fish - coley - 150 calories 36/0/0
veg oil - 125 calories - P/C/F - 0/0/14
Potatoe - 200 calories - P/C/F - 2.5/24/0
sunflower spread - 110 calories - P/C/F - 0/0/11.8
cauli - 30 calories - P/C/F - 3/6/0

Total calories - 1814.36 - P/C/F - 80.946/148.079/94.237

Exercise:

Running 21 minutes moderate around some fields
1 hour walking

Jackie xx
 
Thursday 13th May

Hey :)

Diet:

Banana - 90 calories P/C/F - 1/24/0
soya yoghurt - 100g - 59 calories P/C/F - 4.7/2.8/2.7
Peanut Butter 25g - 145.83 calories - P/C/F - 6.25/2.29/12.5

25g brazil nuts - 170.5 calories - P/C/F - 3.525/0.775/17.05
Apple - 70 calories - P/C/F - 0/18/0

Chicken with reggae sauce - 170 calories - P/C/F - 16/4.8/9.4
tomato - 20 calories - P/C/F - 0.66/4/0
lettuce - 1 calorie - P/C/F - 0/0.25/0
veg oil - 125 calories - P/C/F - 0/0/14

20g raw peanuts - 120 calories - P/C/F - 6/4/10
3 figs 60 calories - P/C/F - 0.72/15.36/0.24

fish - coley - 100 calories 23/0/0
veg oil - 125 calories - P/C/F - 0/0/14
Potatoe - 200 calories - P/C/F - 2.5/24/0
sunflower spread - 110 calories - P/C/F - 0/0/11.8
cauli - 30 calories - P/C/F - 3/6/0

2 figs - 40 calories

white bread - 187.6 calories
sunflower spread - 55 calories
pb - 100 calories

Total calories - 1965.93

Exercise:

Workout

2 sets of the following:

24 push ups,
24 rows
24 shoulder shrugs
24 dips
24 side - loaded squats
24 diagonal crunches


xxxxx
 
Last edited:
jackie11 said:
I dont have any heavier weights, or any proper weights atm, or have anything to do barbell rows or pull ups with atm either.

The leg cycle thing sounds interestings, like doing what i was doing, but half in reverse i think lol. I will look into that.

Thanks
Jackie xx
Click to expand...

Ah yes, I know what it's like to not have access to the heavier stuff. Have you considered doing your resistance training in either circuit or Tabata style? I find Tabata's especially a good way to fatigue yourself while using light weights. Back when I first learnt the Tabata method in PT class, my lecturer was filming highlights of the class, and got a wonderful shot of me squeezing out a bench press. The strain on my face was priceless on that last rep of that last set - you could really tell I was giving it my all to really lift those 4kg dumbells.
 
Goldfish said:
Ah yes, I know what it's like to not have access to the heavier stuff. Have you considered doing your resistance training in either circuit or Tabata style? I find Tabata's especially a good way to fatigue yourself while using light weights. Back when I first learnt the Tabata method in PT class, my lecturer was filming highlights of the class, and got a wonderful shot of me squeezing out a bench press. The strain on my face was priceless on that last rep of that last set - you could really tell I was giving it my all to really lift those 4kg dumbells.
Click to expand...

wow Goldfish!! I'd never even heard of the Tabata style. lol. It's amazing what you don't know ey.

I might give this a try when im fitter, and my back is alot better, it only hurts a little atm, but needs a little time.

Jackie xx
 
Friday 14th May 2010!!!!!!!!

Diet:
Banana - 90 calories P/C/F - 1/24/0
soya yoghurt - 100g - 59 calories P/C/F - 4.7/2.8/2.7
Peanut Butter 25g - 145.83 calories - P/C/F - 6.25/2.29/12.5

25g brazil nuts - 170.5 calories - P/C/F - 3.525/0.775/17.05
Apple - 70 calories - P/C/F - 0/18/0

Chicken with reggae sauce - 170 calories - P/C/F - 16/4.8/9.4
tomato - 20 calories - P/C/F - 0.66/4/0
lettuce - 1 calorie - P/C/F - 0/0.25/0
veg oil - 125 calories - P/C/F - 0/0/14

20g raw peanuts - 120 calories - P/C/F - 6/4/10
3 figs 60 calories - P/C/F - 0.72/15.36/0.24

oat cake - 45 calories

brown pasta - 70g - 234.5 calories
can of chopped tomatoes - 60 calories
1 tbsp olive oil - 119 calories
1 courgette - 38 calories
lil cauli - 15 calories

Total calories - 2094.83


Exercise:

25 minutes walking
22 minutes running moderate around some fields


hell yeah - good week!!!!!!! wooo

Happy Friday everyone!!!!

Jackie xxxxxxxxx
 
Look what i brought this week:

http://i43.tinypic.com/2akh3bn.jpg

yeah baby, we really getting into this health and fitness stuff now!!!

xx
 
Saturday 15th and Sunday 16th May 2010

Hi there

I didnt plan or record what i ate these 2 days.

I made a beef curry saturday night, which was yum, I know i ate too many sandwiches this weekend, so need to cut this down.

On sunday I did around 44 minutes of moderate cycling and some gardening, then I think i got sun stroke or something, cause I started to feel ill (bit sick and dizzy) around 2pm sunday afternoon, i even went back to bed.

I got up today with my head still hurting and heavy a bit but im fine now, i managed work ok, so im good.

xx
 
Monday 17th May 2010!!!!

Right back on the jackster wagon today haha,

here goes...

Diet:

Banana - 90 calories P/C/F - 1/24/0
soya yoghurt - 100g - 59 calories P/C/F - 4.7/2.8/2.7
Peanut Butter 25g - 145.83 calories - P/C/F - 6.25/2.29/12.5

25g brazil nuts - 170.5 calories - P/C/F - 3.525/0.775/17.05
Apple - 70 calories - P/C/F - 0/18/0

Cottage cheese - 165 calories - P/C/F - 17.9/6.3/7.4
kidney beans - 70 calories - P/C/F - 5.7/10.8/0.4

20g pecan nuts - 139 calories - P/C/F - 2.18/1.1/14.02
small orange - 30 calories - P/C/F - 0.9/6.8/0.1

turkey - 127.5 calories 27.5/0/0
veg oil - 125 calories - P/C/F - 0/0/14
brown rice - 70g - 245 calories - P/C/F - 5.04/51.8/1
slice of onion - 5.6 calories - P/C/F - 0.2/1.3/0
garlic 1 clove - 4.5 calories - P/C/F - 0.2/1/0

TOTALS: 1433.93 - P/C/F - 74.395/126.265/68.77


No exercise as taking a day off.

Back to running tomorrow

Hope everyone had a great day!!!! :)

Jackie xxx
 
You must log in or register to reply here.
Back
Top