Wednesday, March 2, 2011

Alarm: 06.30
Out of bed: 07.00
Breakfast: 07.15-07.35
Work: 08.00-15.30
Lunch: 13.00-13.15
Workout: 16.00-17.00
Rest/Nap: 17.15-18.45
Dinner: 18.45-19.30
Snack: 20.30
Bed: 23.30

First day of the Fast; got my period 11.30 so no fasting.

Nutrition
Breakfast ~ 1 c oats + 1 scoop protein powder + 2 c water; 1 mug decaf Senseo + 1 tbsp whole milk
Lunch ~ Ham en kaas tosti (2 slices white bread, 2 slices cheese, 1 slice ham) + 2 tbsp salsa + 1/2 c salad
Dinner ~ 125 g chicken in curry sauce, 1 c broccoli, 1/2 c rice
Snack ~ 1/2 a not-very-yummy attempt at a lower-fat/carb higher-protein brownie. Whole recipe: 1/2 c olive oil, 4 egg whites, 3/4 c sugar substitute, 1 tsp vanilla, 1/3 c cocoa, 1 scoop protein powder, 1/3 c self-raising flour, 1 tsp baking powder, baked for 25 min @ 170C.
Liquids ~ 4 x 620ml waterbottle, 1 coffee with whole milk, 4 tea with splash skim milk

Macros
1710 calories: Fat 43%; Carbs 37%; Protein 20%

Workout
Week 1 workout 1 ~ 6 min warmup @ THR 121, 20 min @ THR 131, 6 min @ THR 148, 6 min cooldown @ THR 127.
Notes: Not easy to keep my HR high enough during cooldown. Skipped physio exercises due to horrible cramping and went home to nap instead.

Other
Cesar oefeningen

Mood
Pretty good. Easily stressed, felt tired during the day, but really enjoyed taking it easy and feeling proud of having met my goals for the day in the evening.