Sunday 15 June 2008

Morning

Wake: 10:45

Meal: 213g of Wild Red Salmon with chopped parsely (364.74kcal, 21.3g fat, 40.26g proteins, 2g carbs, 1g fibre)

3 glasses of water

1 each Fruit and Vegetable Blend Juice Plus+ Chewables

Activity: sitting working on computer (4 hours - 608kcal), eating (68kcal)


Afternoon

Meal: 1/2 chicken broiled with skin removed with cooked plum tomatoes (568.10kcal, 86.5g protein, 37.2g carbs, 22.6g fat, 9.5g fibre), 1.5 cups of sweet peas (157.5kcal, 2.6g protein, 27.2g carbs, 1g fat, 4.8g fibre), 2.5 cups of white rice (514kcal, 10.63g protein, 111.27g carbs, 1g fat, 1.6g fibre)

3 cups of weak green tea

Snack: 2 pears (102kcal, 1.22g protein, 25.99g carbs, .5g fat, 8.78g fibre)

Activity: running 30 minutes, upper body lifting routine 1hour (60 seconds between sets), stretching 15 minutes (1374kcal), eating (68kcal)


Evening

Meal: 2 Chicken breast (759.9kcal, 106.7g protein, 37.2g carbs, 12.3g fat), 2 cups of broccoli (109kcal, 7.42g protein, 22g carbs, 1.2g fat, 10.3g fibre), 1/2 cups of white rice (102.8kcal, 2.13g protein, 22.25g carbs, 0g fat, .5g fibre)

Snack 3 1/2 cups of oatmeal in water with 3/4 cup of raisins and added creatine monohydrate (1416kcal, 38g protein, 286g carbs, 21.7g fat, 36.2g fibre)

3 glasses of water

1 each Fruit and Vegetable Blend Juice Plus+ Chewables

Activity: ironing 30 minutes (105kcal), cleaning/waxing car 1 hour (420kcal), guitar practice 1 hour (180kcal), eating (68kcal)

Estimated kcal spent: 5352

Estimated kcal consumed: 4182

PCFA (percentage): 23 - 66 - 11 - 0

Comments

A late start led to a pretty busy late afternoon / evening. Was good to get in a decent upper body work out. Interesting how much energy went into the chores in the evening. I need to eat more if I have days as active as this or I'll pine away in the 10 weeks ahead.