ok thanks i will take this into consideration

Jackie xx

hey there, does anyone use fitday???

Ive added in everything ive eaten today n i got this -

FitDay - Free Weight Loss and Diet Journal

I dunno if its right, i think it is

Jackie xx

Hi everyday, hope everyone had a good day

September 10th Diet:

Breakfast: banana, fruit bun with sunflower spread, glass of soya milk

snack 1: oat bar

lunch: wholemeal oat roll with sunflowr spread,lean ham,tomato, spinach

snack 2: apple

snack 3: raw peanuts n sultanas

dinner; 2 thick pork sausauges, potatoes, spinach,tomato,cucumber,beetroot, n potato salad

Workout: i was too tired when i got home from work, so i will take a break from it today

Jackie xx

Setember 11th - everyone is in my prays, hope you had a day filled with love and greatness

Diet:

Breakfast: banana, fruit bun with sunflower spread,
protein shake: 200ml whole milk n 1 scoop protein powder

snack 1: 2/3 can fruit salad

lunch: wholemeal oat roll with sunflower spread, lean ham, spinach, n pepper

snack 2: oat bar

dinner: haddock, potatoes, green beans

Workout:
20 press ups
100 crunches
10 lunges
10 mins jogging/running on the spot

Jackie xxx

Im interested mostly in your caloric totals, do you have these? I would suggest to post these totals if you have them---this is essential ABOVE anything else in the diet, with nutrition a close second:

Secondly, I suggest to increase protein. I dont see too much lean meat (like chicken, fish {i.e. Tuna, salmon, etc}.

Though you dont have to, one can spread this out, but I suggest attempting to eat the big three at each meal (Protein, carbs and good fats), with complex carbs being the staple, and associated with some simple carb intake. The protein powder can take the place of hard food, but do get hard food protein (I just prefer it over liquid protein food, just a personal preference, nothing wrong with a whey protein supplement). Aim for .8 grams of Protein per body weight, min, per day.

You seem to have a good grasp on the "type" of foods to consume, just needs a tad tweaking, on the Protein side, and a tad on the good fats side of the equation. I would opt out of the whole milk to a lower percentage (1%, or skim, has same nutrients, less calories, and tad less fat), this could save a few calories to carry over to a protein item like fish, etc.

Are you training at home? Is the equipment available to you limited? Can you get access to or can you afford a gym membership? If not one has to go with what they have.

I can assist you more, just PM me.

[QUOTE=Chillen;220249]Im interested mostly in your caloric totals, do you have these? I would suggest to post these totals if you have them---this is essential ABOVE anything else in the diet, with nutrition a close second:
ok i will try calorie counting again

Secondly, I suggest to increase protein. I dont see too much lean meat (like chicken, fish {i.e. Tuna, salmon, etc}.
ok i hear ya, i will try n get some more chicken n protein powder in me

Though you dont have to, one can spread this out, but I suggest attempting to eat the big three at each meal (Protein, carbs and good fats), with complex carbs being the staple, and associated with some simple carb intake. The protein powder can take the place of hard food, but do get hard food protein (I just prefer it over liquid protein food, just a personal preference, nothing wrong with a whey protein supplement). Aim for .8 grams of Protein per body weight, min, per day.
ok

You seem to have a good grasp on the "type" of foods to consume, just needs a tad tweaking, on the Protein side, and a tad on the good fats side of the equation. I would opt out of the whole milk to a lower percentage (1%, or skim, has same nutrients, less calories, and tad less fat), this could save a few calories to carry over to a protein item like fish, etc.
whole milk is very rare in my diet

Are you training at home? Is the equipment available to you limited? Can you get access to or can you afford a gym membership? If not one has to go with what they have.

yeah im training at home and i have no equipment, i cant afford a gym membership right now, i dont wanna have to pay to get in better shape
I can assist you more, just PM me.[/QUOTE

ok thanks chillen, i hope i have answered everything for you

Jackie xx

ok september the 12th

Diet:
breakfast: fruit bun with sunflower spread, 1/3 can oranges, n protein shake with whole milk - i got some soya today - so i will be back to that

snack 1: fruit bar

lunch: oat bread with liver pate - pork, tomato, and a peach

snack 2: apple

dinner: smoked mackerel with spicy tomato sauce - homemade, potatoes, n peas

workout:

13 press ups
100 crunches
5 mins running/jogging
13 mins cycling 50/50 all out/cruising

Jackie xx

13th september:

Diet:
breakfast fruit bun - 193 calories
canned oranges - 45
protein powder + soya m - 169 calories

snack 1: fruit break bar - 143 c

lunch brown roll, s spread, liver sausage pate, spinach,tomato - 346 c

snack 2; plum - 25c
raw pnuts - 168c
dries fruit - 75c


dinner: beef steaks - 260c?
potatoes 100c?
green beans - 20c?

i was too tired to workout after work

Jackie xxxx

14th septmber;

Diet:

breakfast: canned oranges - 45 c
protein powder + soya m - 169c

snack 1: oat bar: 160c?

lunch: brown roll, s spread, ham, tomato, spinach - 182c
oat bar - 160c?

snack 3: orange: 50c

dinner:sandwich: whitebread, 2 hot dogs, s spread, tomato, mustard - 500c??


Jackie xx

Jackie keep on trying to get the diet better. Can you replace the white bread with wheat? If not one has to go with what they have (remember chill out log conversation we had), can you get some fish and other protein in there?

Checking in on ya........I will be back......to check again.......hang in there kiddo!


ROCK IT!


Chillen

yeah i have fish about once or twice a week, you will see. i dont have white bread very often, it was a last resort for tea, ive decided to plan ahead of what im going to eat in the next week.


Rocking on to take a Chill pill! whats up with that pic chill man??

Jackie xx

September 15th

Diet; Breakfast banana - 70 c
2 eggs - 150c

snack 1: soya milk - 86 c

lunch: banana; 70c

snack 2: ham n pineapple: - 93c

dinner; turkey breast - 50c
sweet potato - 126
spinach - 5.5
tomato - 17.8

snack 3: oat bread - 110.4c
s spread - 20c
2 teaspoons of honey - 40c

snack 4: cheese - 303.4
cheese n onion crisps - 130

TOTAL - 1294.1 C

WORKOUT: 20 press ups
100 crunches
10 lunges
25 in front arm curls with heavy books in each hand
10 arm side raises with " "
soory im not really sure what the 2 exercises above are called
10 mins running/jogging on the spot

Jackie xx

september 17th

diet; breakfast banana - 70 c
fruit bun - 206

snack 1 oat bar - 156.75

lunch: same snadwich i had yesturday - 330

snack 2: apple 61
snack3: orange 50

dinner - 4 thin sausages, potatoes, salad - 500??

I was too tired to work out after work today


Jackie xxx

I want to talk with you about your routine and diet some more. I also want to talk about your work. (Just what kind of work it is, and to get an idea of approximated calories burned, that's all). Have you lost any weight and/or improved any in the last two weeks?

If not, we need to talk and deal with what you have to train with and improve things. When are you going to be on next so we can be on at the same time and spend a little bit of time? I am concerned about you and your progress and not HAVE THIS be a hindrance in your motivation as it can be a major player.

Let me know.

(I needed to get back with you on your diet before, and didnt, sorry)

Let me know as soon as you can,,,and we work together.

Post here and the chill log if you want. I will check....we well get it right.

Best wishes


Chillen

ok thanks chillen, im on now, dunno if you are, i havent looked yet, but anyway i think you will like what i have to say here in terms of my workout after work today even thou i was tired, i toke what you said, and ran with it

Setember 18th

Diet: bearkfast; banana, - 70
soya milk - 86
fruit bun - 206

s 1; oat bar - 156.75

lunch - wholemeal beard, s spread, chicken, tomato, spinach, cucumber - 332.89

snack 2; fruit salad 100
apple - 61

Dinner - turkey breast, potatoes, runner beans - 500?

TOTAL= 1512.64 calories


Workout

30 press ups
150 crunches
12 lunges
50 laterail raisies
30 bicep curls
12 mins running

wow cant believe i did this - it felt great, i was sweating all over - i needed the shower after haha

hope chillen reads this

jackie xxxxx