Food Journal July 9th through July 10th (3rd Shift Worker Here)
Working the Night Shift in Healthcare & Staying on Track with a Diet:
To everyone who doesn’t know, I work in the radiology field, and cover the night shift from 2000 to 700 the next day. I love my job, but in trying to loose weight it is hard with these ridiculous hours. Not only is that a challenge, but I also work a some-what bizarre and cool rotation.
I have a rotation where I work 5 nights, have 4 nights off and then back on for 5 more nights. This rotation then reverses and I have 5 nights off, 4nights on, and another 5 nights off. So it comes down to a 5/4/5/5/4/5 split.
Well in collaborating with individuals on here, and tweaking my food journal-I have developed using the excel program on my laptop- I have devised, what I think is a good plan, and will share this as I go along.
I believe it is with consistency and dedication in both keeping my food journal and regular exercise-I will reach my goal in loosing 40lbs.
Here is my Food Journal for July 9th through the 10th. This is transitioning from my last night off to my first night on for a 5-night stretch.
Meal ONE/0430/7-9-2008:
(After a four-hour transition snooze)
- Weight Control Oatmeal
- 1 Med. Banana
- 2Tbsp Ground Flaxseed
- 1Scoop 100% Whey Protein
- 8oz Propel Fit Water Kiwi-Strawberry
Meal TWO/0630/7-9-2008:
(Post leg workout shake.)
- 16oz Propel Fit Water Kiwi-Strawberry
- 2Scoop 100% Whey Protein
- ½ Grapefruit
Meal THREE/830/7-9-2008:
(First meal after my Post-workout shake)
- 1 Whole Egg
- 6 Egg Whites
Meal FOUR/1530/7-9-2008:
(I was craving this after waking up from around 6 hours of sleeping, so I gave in. Pre cardio-snack)
- ½ Avocado
Meal FIVE/1830/7-9-2008:
(Post Cardio Meal)
- 2Tbsp Light Miracle Whip
- 2Tbsp Mustard
- 1 Tbsp Light Smart Balance Spread
- 2 Cups Green Beans
- 3 Slices of Lean Turkey Meat
- 2 Scrambled Eggs
Meal SIX/2130/7-9-2008:
- 2 Light Sargento Mozz. Cheese Sticks
- ½ Med. Sweet Potato
- 4oz Lean Turkey Burger
Meal SEVEN/Midnight/7-10-2008:
- ½ Cup Low Fat Cottage Cheese
- ½ Grapefruit
Meal EIGHT/0215/7-10-2008:
- ½ Medium Sweet Potato
- 4oz Lean Turkey Burger
- 110g Chopped Celery Sticks
Meal NINE/0430/7-10-2008:
- 3oz Bumble Bee Tuna in Water
- 1Tbsp Light Miracle Whip
- ¼ Cup Split Almonds
Meal TEN/0630/7-10-2008:
(Pre Cardio Meal for Morning, I do this right before bed.)
- 1Scoop 100% Whey Protein
Total Nutrition Values:
2606 Calories
904 Calories from Fat
97g Fat
23g Sat. Fat
0g Trans Fat
4g Monounsaturated Fat
11g Polymonounsatured Fat
1,080mg Cholesterol
4,297mg Sodium
2,887mg Potassium
187g Carbohydrates
34g Dietary Fibers
4g Soluble Fibers
67.5g Sugars
247g Proteins.
Percentage Break Down:
- 35% FAT
- 38% PROTEINS
- 29% CARBS
- 10% SUGARS
Calculations:
Daily Basal Metabolic Rate At Rest to Maintain 240 lbs equals: 2,866 Calories
Calories Taken-In With my Diet: 2,606-2,866= Negative -260 Calorie Difference
Total Workout Caloric Burn for the 2 days: -1,690
Total Caloric Expenditure: -1,950
** Comments and Adivce Always Appreciated! **
