Diet for Wednesday September 23

Rising:

Glass milk

Breakfast:

1/2 grapefruit, rolled oats, 8 prunes, 1/4 cup yoghurt, 1/2 cup milk, 1tsp honey, cinnamon. Coffee. Vinegar water.

Lunch: Tuna salad. Coffee. Vinegar water.

Snack:

Slice pineapple. 1tbsp mixed nuts.

Dinner:

Falafel (2 patties), potato, onion, cabbage, tomato. Slice pineapple. Coffee. Vinegar water.

Exercise Wednesday September 23

Morning cardio:

Air walker – 15 minutes

Lunchtime cardio:

Air walker – 10 minutes

Afternoon weights:

(exercise band)

Lateral pulldowns – 2 sets 10 reps

(2 kg dumbells)

Overhead tris – 2 sets 10 reps

Lateral lift – 2 sets 10 reps

Upward row – 2 sets 10 reps

Seated row – 2 sets 10 reps

Diet for Tuesday September 22nd:

Rising:

Glass milk

Breakfast:

1/2 grapefruit. 2 slices wholemeal toast with 125g sardines in tomato sauce. Coffee. Vinegar water.

Lunch:

Nut salad. Coffee. Vinegar water.

Snack:

1 slice pineapple, 1/2 cup low fat yoghurt.

Dinner:

Vegetable fritatta. Coffee. Vinegar water.

Exercise for Tuesday September 22nd

Morning cardio:

Airwalker 10 min

Lunchtime cardio:

Airwalker 10 min

Afternoon strength training:

(1.5 lb leg weights)

Knee extension – 2 sets 10 reps

Side hip raise – 2 sets 10 reps

Hip extension – 2 sets 10 reps

Hip flexion – 2 sets 10 reps

Calf raises – 2 sets 10 reps

Diet for Monday September 21st.

Rising:

Glass milk.

Breakfast:

1 orange, rolled oats, 1tbsp wheat germ, 1/4 cup yoghurt, 1/2 cup milk, tsp honey, cinnamon. Coffee, Vinegar water.

Lunch:

Egg salad. Coffee. Vinegar water.

Snack:

Slice cantalaupe, 1/2 cup yoghurt.

Dinner:

TVP mince with onion, capsicum, garlic, corn, cabbage. Pasta. (1/3 cup uncooked). Coffee. Vinegar water.

Exercise for Monday September 21

With warmer weather coming on here in Australia, I have changed my exercise routine around to do cardio (where possible an outside walk) in the morning and weights in the afternoon. I will still do a mini cardio session at lunch time. I have also increased my dumbell weight to 2kg.

Morning cardio:

Walk outside – 20 minutes.

Lunchtime cardio:

Air walker – 10 minutes

Afternoon strength:

Dumbell curl – 2 sets 10 reps

Behind back arm raise – 2 sets 10 reps

Front arm raise – 2 sets 10 reps

Dumbell side swing – 1 set 10 reps

I’ve had a few crazy days where I have not had a chance to update this, so rather than go back and try to catch up I will simply start from yesterday, Sunday September 20.

Rising:

Glass of milk.

Breakfast:

Rolled oats, 2tbsp bran, 1/4 cup yoghurt, 1/2 cup milk, 4 strawberries, 1tsp honey, cinnamon. Coffee.

Lunch:

2 slices wholemeal toast, 1 tomato, approx 200g baked beans. Coffee. Vinegar water.

Snack:

1 apple, slice cheese, coffee.

Dinner:

Sushi. Coffee. Vinegar water.

This morning was my first weigh-in since starting. I came in at 116kg according to the doc’s scales, which is a loss of 2 kg. Not quite enough to put me on track for my 20kg goal, but the doc was happy with it.

I will be getting weighed in each week from now on (doc was away last week.)

Diet for Tuesday September 15

Rising:

Glass water, 1/2 grapefruit

Breakfast:

2 slices wholemeal toast with 125g sardines in tomato sauce. Coffee. Vinegar water.

Lunch:

Cheese salad. Coffee. Vinegar water.

Snack:

1 banana, 1 tbsp mixed nuts

Dinner:

Savoury mince – approx 200g mince, 1 cup mixed veg, 1 onion, pasta (1/3 cup dry measure), barbeque sauce. Coffee. Vinegar water.

Exercise for Tuesday September 15

Morning strength training:

(1 kg dumbells)

Dumbell curl – 2 sets 10 reps

Behind back arm raise – 2 sets 10 reps

Front arm raise – 2 sets 10 reps

Dumbell side swing – 1 set 10 reps

Lunchtime cardio:

Air walker – 10 minutes

Still feeling not totally well and quite tired, so no evening cardio (but I did the shopping in the afternoon, which I think counts as exercise in itself )