I'm currently in the process of losing weight, and have been for some time. Before now, I had some fantastic - and very rapid - results; losing nearly 25kg in the space of about a year. Since then, I've more-or-less been keeping it off (except for a short period where I slacked off a bit) but I haven't been having any appreciable losses at all.
I workout pretty much everyday (HIIT/sprint intervals on the treadmill twice a week, swimming and yoga once a week each, moderate weight/strength training twice a week and jogging anywhere between 2.5-7km a day) and whilst it's all certainly improving fitness, it's not shedding the kilos as much as I'd like.
So, with this in mind, I figured it might be worth having a look at diet and eating habits. I certainly don't have a perfect diet, and I'm sure there's room for improvement which will probably help with fitness goals. What I'm wondering is what I should be aiming for in terms of calorie, carb, fat and protein intakes. I generally work on a high protein, low carb and low sat fat ideology as much as possible, though sometimes I cave and have too many carbs.
Anyway, I've been keeping a food diary for the last week or so with a rough estimate of calories and stuff; so if anyone could take a squiz at it and make some suggestions that would be awesome.
If it matters, I'm looking to lose 5kg pretty quickly (within about a month or so) but ultimately goal is to lose more like 20kg in the long-term.
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Monday
Breakfast: Organic veggie burger 100gram (141 cal, 14g carbs, 7g fat, 5g protein, 117mg sodium); mixed bean and chorizo salad 140gm (151cal, 14g carbs, 7g fat, 5g protein, 117gm sodium).
Lunch: Tempura chicken sushi roll (326 cal, 45.1g carbs, 10.6g fat, 10.6g protein, 800mg sodium); Chinese green tea.
Post-exercise: Hydroxy protein shake with 250ml 0% milk (155cal, 4gm carbs, 1g fat, 31g protein, 153mg sodium).
Dinner: 200gm of boneless pork roast w/ roast potatoes and olive sourdough bread (didn't log any info for this).
Tuesday:
Breakfast: Up and Go breakfast drink (strawberry) 250ml - 198cal, 30g carbs, 4g fat, 9g protein, 175g sodium.
Lunch: Microwaveable/microwave dinner spaghetti bolognase (angus beef/red wine) 350gm (395cal, 59g carbs, 12g fat, 19g protein, 700mg sodium).
Post-exercise: Musashi low-fat, high-protein shake (249cal, 28g carbs, 2g fat, 30g protein, 188gm sodium).
Dinner: 1 piece battered/fried fish and chips.
Wednesday:
Breakfast: Up and Go breakfast drink (strawberry) 250ml - 198cal, 30g carbs, 4g fat, 9g protein, 175g sodium; 1 sugar free red bull (355ml)
Lunch: Hydroxy protein shake with 250ml 0% milk (155cal, 4gm carbs, 1g fat, 31g protein, 153mg sodium) and a Optislim lamb and rosemary microwave meal (370cal, 29g carbs, 18g fat, 15g protein, 678mg sodium)
Dinner: Home-made curry chicken and veg with multi-grain rice (no idea about info for this, did a quick check on a calorie site and it reckoned ~700cal all up)
Thursday:
Breakfast: 2 eggs, fried, on 2 slices of rye bread and a cup of coffee with 0% skim milk)
Lunch: Sumo Salad regular sized chicken and avocado salad (456cal, 7g carbs, 37g fat, 23g protein, 1480mg sodium)
Dinner: Quarter chicken with two roast potatoes and veg.
Friday:
Breakfast: Ski Yoghurt (strawberry) - 1 "Activ" tub (110cal, 17.8g carbs, 1g fat, 6.3g protein, 64mg sodium) with a cup of coffee with 0% milk
Lunch: Won Ton Noodle Soup from a restaurant, chinese green tea to drink.,
Dinner: homemade lean beef and veg .
Saturday:
Breakfast: Homemade banana bread and a multi-v breakfast juice (112cal, 24g carbs, 0g fat, 0g protein, 20mg sodium)
Lunch: Hydroxy protein shake with 250ml 0% milk (155cal, 4gm carbs, 1g fat, 31g protein, 153mg sodium); 1 chicken teriyaki sushi roll.
Dinner: Quarter chicken with two roast potatoes and veg.
Sunday:
Breakfast: had to skip, had a cup of coffee with 0% milk.
Lunch: Chickpea and lentil salad, 125g of brown rice (Sunrice - 236cal, 43g carbs, 4g fat, 5g protein, 0g sodium) and a thai green curry tuna can 95gm (120cal, 5g carbs, 5g fat, 13g protein, 418mg sodium)
Dinner: at a restaurant, grilled chicken, pumpkin, rocket and sundried tomato salad with a Jack Daniels to drink.
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Overall, from the info I've been taking down, average daily intake was:
Calories: 1400-1500 cal (lowest was 900 and highest was 2200)
Carbs: 120-130 grams (lowest was 87g and the highest was 256g)
Fat: 30-40 grams (lowest was 28g and the highest was 74g)
Protein: 60-70 grams (lowest was 49g and the highest was 126g)
Sodium: 1400-1500mg (lowest was 939mg and the highest was 2861mg).
Hope this isn't too much information to go over.
