67.7kg
Goal: lose 6kg in 12 weeks.
0.5kg per week for 12 weeks.
Goal weight: 62kg
Why 12 weeks? On June 29 I'll be going interstate to see the ballet - a beautiful reward!
Goal 2: 59kg by September 7th - ballet on stage with the Australian Ballet.
Exercise
Spin class - 45 minutes (6:15am)
Stretching + fast-toner - 15 minutes (7am)
Food
Breakfast (post-workout, 8am)
Green smoothie:
Water - 3 cups
Spinach - 55g
Cucumber - 1 small/200g
Lime - 1/3 whole
Celery - 1 half stick/16g
Ginger - 2cm root
Chia seeds - 2 tbsp
Maca powder - 1 tsp
Blitz up to make a bright green juice!
+ 1 cup black coffee
calories: 94
Morning Snack
Nothing - was stuck in a lab
Brought a carrot in case I had time.
Lunch (1pm)
Salad:
Salad green mix - 75g
Cucumber - 1 small/150g
Celery - 2 sticks/100g
Capsicum - 1 small/125g
Tomato - 1 whole/115g
Olives, green - 4 whole/30g
+ 75g tin lemon-pepper tuna
(vegan option - chickpeas)
calories: 280
Afternoon Snack (4pm)
Planned: 75g tin chickpeas
Went home instead:
1 tbsp peanut butter
1 cup black coffee
1 slice turkey breast (35g)
1/4 hot cross bun (left overs)
+ cup green tea
calories: 189
Dinner (7pm)
Kidney Bean Burgers:
makes 13
1 clove garlic
1 whole tomato
1/2 carrot
bunch of chives
1/2 onion
400g tin kidney beans
2 tsp flax mixed with 4 tbsp water
2 tsp cumin seeds
1 tsp chili powder
1 tbsp oregano
1/4 tsp salt
1/2 cup all-purpose gluten-free flour
Blitz all but the flour in a food processor, then stir in flour to make a sticky burger consistency.
Flatten into patties and fry in a little oil - voila!
makes 13
1 clove garlic
1 whole tomato
1/2 carrot
bunch of chives
1/2 onion
400g tin kidney beans
2 tsp flax mixed with 4 tbsp water
2 tsp cumin seeds
1 tsp chili powder
1 tbsp oregano
1/4 tsp salt
1/2 cup all-purpose gluten-free flour
Blitz all but the flour in a food processor, then stir in flour to make a sticky burger consistency.
Flatten into patties and fry in a little oil - voila!
4 kidney bean burger patties (I ate three and went back for one more..)
Spinach - 20g/4 large leaves
Capsicum - 6 strips/60g
Radish, shaved raw - a few shavings/10g
Homemade Spicy Tomato Sauce (sugar free) - 2 tbsp
calories: 322
After dinner (8pm)
1 cup black coffee
3 tall glasses carbonated water + lime juice.
Total day calories: 888
Not what I think is appropriate!!!
Reflections
I did not intend to have so few calories today - had predicted a more calorie dense dinner would be eaten, plus morning snack.
- You may need to supplement a second morning snack to keep you satisfied after breakfast. A fruit-free bar, perhaps. Try to have some time between breakfast and each snack to keep fuelled and satisfied.
- Have some pre-cooked meals in the freezer for when you can't be bothered cooking. It was very hard no to have toast for dinner tonight!
Q & A
Q: Do you seriously weigh out every little thing? Why?!
A: Yes. Understand portion sizes. Calorie count everything for 6 weeks. Your understanding of appropriate portions will be so much better and you will able to make much better food choices.
Q: What about water?
A: When I work out I drink one full 750mL water bottle. Throughout the day I drink at least one more 750mL bottle. Plus 2 glasses in the morning, and around 5 glasses in the evening.
Aim for 3L per day, particularly on work-out days!
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