Appetite for Reconstruction

Here is my nutritional intake for last week. Just a mild deficit but I am starting to feel tighter so hopefully it is working.

I’m thinking about starting carb cycling in a couple of weeks. It’s been a while since I did something so structured but I feel I might be ready for a new challenge soon and it could be fun
===========================================
Nutrition Summary
15 October 2007 to 21 October 2007
Daily Averages over 7 days
===========================================

Energy               |  1368.0 kcal   
Protein              |    82.1 g      
Carbs                |   161.1 g      
  Fiber              |    23.0 g      
Fat                  |    46.5 g      

I discovered the most amazing natural peanut butter in our local health store and it made the green beans and chicken breast SO much better! Next time I will try it with chicken and steamed brocolli.

Tuesday 16th October

Meal 1:

French toast – 1 slice multigrain bread with 1 egg white and 1/6 cup skim milk, 4 medium strawberries
Low carb protein shake blended with coffee and ice

Meal 2: (not really a ‘meal’ because I wasn’t hungry)

Lime juice with ½ T honey and fresh turmeric
Soy cappuccino

Meal 3:

Tuna and vegetable curry with steamed amaranth leaves
½ mango

Meal 4:

½ cup chicken breast, 1 cup green beans, ¼ tomato, 1 t flax oil, 1 T peanut butter
1 cup papaya

Meal 5:

1 medium apple

===========================================
Nutrition Summary for 16 October 2007
===========================================
Energy               |  1223.8 kcal   
Protein              |    89.5 g      
Carbs                |   148.2 g      
Fat                  |    35.9 g   

I’ve decided not to worry so much about having five meals a day since what I’ve been reading lately has made me realize that is isn’t as necessary as I thought. It seems it is of most use to help with controlling appetite rather than preventing catabolism.

What matters most is nutrients around training and as long as the macros balance out for the day that is the main thing. Makes things more simple and I can eat more in tune with my natural instincts.

Meal 1:

Chocolate meal replacement blended with coffee and ice
1 cup coconut water, ¼ cup raw coconut meat
Workout
Meal 2:

½ cup oats, 2/3 cup FF yogurt, 1 T ground flaxseed, 1 medium apple grated, ½ T honey
1.5 cups cucumber

Meal 3:

3oz grilled mackerel, 1 oz shrimp, ¼ cup potato, ½ cup green beans with grated coconut, stir fried cabbage, cauliflower and carrot
½ mango

Meal 4:

1 duck egg and 1 extra white, ½ cup steamed cauliflower, 1 scallion, 1 tomato, 1 cup shredded romaine

===========================================
Nutrition Summary for 15 October 2007
===========================================
Energy               |  1296.8 kcal   
Protein              |    79.4 g      
Carbs                |   154.2 g       
 Fat             |    46.2 g  

Nutrition Summary
8 October 2007 to 14 October 2007
Daily Averages over 7 days
===========================================G
eneral (91%)
===========================================
Energy               |  1383.7 kcal    92%
Protein              |    84.0 g       74%
Carbs                |   165.9 g       95%
  Fiber              |    28.3 g      113%
Fat                  |    46.6 g       93%
Water                |  2412.8 g       89%

Vitamins (100%)
===========================================
Vitamin A            | 19611.5 IU     841%
Folate               |   833.7 µg     208%
B1 (Thiamine)        |     2.3 mg     209%
B2 (Riboflavin)      |     3.4 mg     310%
B3 (Niacin)          |    34.5 mg     247%
B5 (Pantothenic Acid)|     6.1 mg     122%
B6 (Pyridoxine)      |     3.6 mg     275%
B12 (Cyanocobalamin) |     9.5 µg     397%
Vitamin C            |   311.4 mg     415%
Vitamin E            |    25.1 mg     167%
Vitamin K            |   280.4 µg     312%

Minerals (99%)
===========================================
Calcium              |  1478.8 mg     148%
Copper               |     1.7 mg     188%
Iron                 |    26.9 mg     149%
Magnesium            |   503.0 mg     157%
Manganese            |     5.0 mg     279%
Phosphorus           |  1510.6 mg     216%
Potassium            |  4147.9 mg      88%
Selenium             |    69.7 µg     127%
Sodium               |  1938.7 mg     129%
Zinc                 |    10.8 mg     135%

Lipids (84%)
===========================================
Saturated            |    19.5 g       98%
  Omega-3            |     2.6 g      234%
  Omega-6            |     5.6 g       47%
Cholesterol          |   279.5 mg      93%

It was nice to have a break from my structured diet and eat according to instincts primarily. My nutrition wasn’t too bad and would have been much better if not for the beer. Interesting how my tolerance to alcohol has decreased after going without for a while. Makes it even more fun when I do indulge

Sunday October 14th – Free Day

Meal 1:

Soy cappuccino
Fruit salad; watermelon, honeydew melon, papaya, mango, banana.

Meal 2:

Chicken and vegetable curry
2 glasses beer

Meal 3:

½ PB and apple guava jelly sandwich
½ medium apple

===========================================
Nutrition Summary for 14 October 2007
===========================================
Energy               |  1604.2 kcal  
Protein              |    64.6 g      
Carbs                |   217.2 g     
Fat                  |    40.1 g      

Saturday 13th October

Meal 1:
 
Chocolate meal replacement blended with coffee and ice
1 cup coconut water, ¼ cup raw coconut meat

Workout

Meal 2:

1 cup green beans, ¼ cup oats, 2/3 cup FF yogurt, 1 T ground flaxseeds, ½ T honey, ½ mango

Meal 3:
 
Chocolate meal replacement blended with coffee and ice

Meal 4:

Chicken liver, tempeh, snow peas, spinach, green beans mung beans and grated coconut
1 cup papaya with a squeeze of lime

Meal5:

1 medium apple

===========================================
Nutrition Summary for 13 October 2007
===========================================

General (90%)
===========================================
Energy               |  1310.9 kcal   
Protein              |    80.5 g      
Carbs                |   167.1 g       
  Fiber              |    28.3 g     
Fat                  |    43.1 g      

Friday 12th October

Meal 1:

Chocolate meal replacement blended with coffee and ice
1 cup coconut water, ¼ cup raw coconut meat

Workout

Meal 2:

Papaya lassi – 1 cup papaya blended with ¼ cup yogurt
1 cup steamed broccoli
2/3 cup FF yogurt, ¼ cup grape nuts, ½ apple grated

Meal 3:
¾ cup broccoli, ¼ cup tofu, 1.5 oz shrimp, .5 oz anchovy, ¼ cup amaranth leaves, 1/3 cup jackfruit, ¼ cup chayote, 1 tablespoon coconut milk
1 cup papaya with a squeeze of lime

Meal 4:

Repeat meal 3 but substitute 1/2 cup green beans for broccoli, and no papaya

Meal 5:

½ cup green beans, 1 t flax oil, 2 oz goat satay, with ½ T peanut sauce

Energy               |  1415.2 kcal   

Protein              |    97.5 g      
Carbs                |   168.1 g      
Fat                  |    48.5 g

I must read up on the effects of coconut, but I am guessing it is a good preworkout food because of the MCT’s? Makes sense to me anyway.

Thursday 11th October

Meal 1:

Low carb protein shake, 1 cup coconut water, ½ cup raw coconut meat

Workout

Meal 2:

1.5 cups papaya, squeeze of lime, 1 tablespoon flaxseed, ½ cup yogurt

Meal 3:

1 cup broccoli, ½ cup yogurt

Meal 4:

Tuna salad – about 2oz tuna, ¼ cup pinto beans, 1 cup cauliflower, 1 cup green beans, 1 tomato, 1 cup romaine, 1 teaspoon flax oil, red wine vinegar.

1 cup papaya

Meal 5:

1 small apple, ½ small banana, 1 oz peanuts

Meal 6:

Low carb protein shake

==========================================
Nutrition Summary for 11 October 2007
===========================================
===========================================
Energy               |  1262.1 kcal   
Protein              |    78.7 g      
Carbs                |   150.2 g      
Fat                  |    44.6 g     

Wednesday October 10th

Meal 1:

Low carb protein shake, 1 cup coconut water, ½ cup raw coconut meat

Workout

Meal 2:

Smoothie: 1 small banana, ¼ cup orange, ½ cup yogurt

Meal 3:

½ cup chicken breast, ½ cup yam, 1 cup steamed amaranth, Curried vegetables (¼  cup jackfruit, ¼  cup chayote, ¼ cup green beans with coconut milk)

Meal 4:

Goat satay with peanut sauce, 1 cup green beans, 1 cup romaine, ½ mango

Meal 5:

1 cup steamed amaranth leaves, 100g tempeh, 1 teaspoon flax oil

===========================================
Nutrition Summary for 10 October 2007
===========================================

Energy    1395.2 kcal  
Protein       97.6 g    
Carbs       143.8 g

Fat            55.2 g          

Tuesday:

Meal 1: PreWO
Protein shake, 1 cup coconut water, ¼ cup raw coconut meat

Meal 2: PostWO
Mango banana lassi – ½ small mango, small banana blended with ½ cup yogurt and ½ tablespoon honey

Meal 3:
1 duck egg and 1 extra white cooked into omelet in non-stick pan with ½ cup steamed asparagus and 1 large scallion, 2 cups shredded romaine, ¼ cup oats, 1 medium apple

Meal 4:
Tuna curry with jackfruit, chayote, green beans and ¾ cup steamed amaranth leaves

Meal 5:
Hot chocolate protein shake

I had planned an extra meal of chicken breast and veggies last night but I wasn’t hungry at all so I substituted a shake.

Energy               |  1292.1 kcal   
Protein              |    86.5 g      
Carbs                |   143.8 g      
Fat                  |    45.8 g