kim4fitness’s BodyBlog

my new cleaner eating meal plan starts today here is an example for one of my days, which i will use  today.

 meal 1

1 slice of multigrain toast

spread of orange marmalade

glass of orange juice

3 egg whites

1 whole egg

meal 2 

non fat boysenberry yoghurt

5 med strawberries

 meal 3

bsc myocytin

meal 4

chicken and salad pita wrap

 meal 5

scoop of eas whey choc protein shake

meal 6

1 pork steak

mixed stirfry veg, with pinenuts

feel free to add any inputs or suggestions.

well it has finally happened. i am in a rut and i cant seem to get out of it. my food intake has gone down the drain. it seems that w/out a week of internet and been able to access the usual websites, i have completely failed to keep up my food plan and my w/out plan.

here is the most ugly part about it. this week i have consumed more junk food than i have in months and even had alcohol on more than one occasion. i usually keep my drinking to one night a week while out with friends. i believe that at this time without constant support from online friends and motivational stories i am failing to stick to this.

i think it is time for me to sit down and really think about what i want to do with all of this. i really want to become a healthy person and be able to say no to that chocolate bar or pack of chips. i am going to do a test on myself and see how long it will take me to crack under pressure of wanting junk food. this week i am going to set up an eating plan each day and stick to it. this is my weakest area. one day my diet is good, the next day i will splurge out of control. i need to plan out ahead better and really take it in my stride to find what works best for me and my body.

my next post will be in one week to this day and i will talk about my outcome. thankyou to all of you for your constant motivation.

until next week…….

i usually have my cheat day on saturday, which is the more social day of the week, with my other half playing footy (aussie rules). while watching i usually eat healthy snacks, such as fruit and nuts. i have two cheat meals one at lunch the other at dinner, though if i had more of a choice at the sports club i would try and have a healthier option. i allow my self a few glasses of wine and sometimes have a few glasses of vodka with a light soda, though i dont think its very different from the normal stuff. my only exercise for the day is walking which i do in the mornings.

today for lunch is a meatles pasta dish with a napoletana sauce and parmesan cheese.

dinner would probably be either schnitzel (yuck) hopefully they do chicken parmi and chips and veg. (atleast i get my veg intake).

keep up my water intake throughout the day to keep hydrated!

my diet plan from the 3/6 - 3/7 08

meal 1 3 egg whites, 1/2 tomato 1 slice multigrain bread toasted

meal 2 protein powder, mixed berries and 2 tbsp natural yogurt

meal 3 fish/chicken breast, potato with salad or vegetable soup with added legumes for protein.

meal 4 protein powder with 1/2 cup nonfat milk, 1/2 cup water

meal 5 chicken, lean pork, lean red meat with mixed vegetables and potato

meal 6 protein powder with 1/ cup nonfat milk, 1/2 cup water

exercise routine

cardio 3 x a week 30 mins each session

yoga 3x a week 30 mins session

weight training 5-6 x a week 30-60 min session

weight and body fat goals

lose 2-3 kilos by 3/7

lose 2-35 body fat %

As this is my first blg i am going to talk about goals and steps i am going to use to get into the best physical shape ever!

my training prgram consists of 3 x a week cardio 30 mins each session and 30-60 mins 5-6 x a week of strength training.

my main focus other than my fitness routine is to get a cleaner and healthier diet and to eliminate all temptation.

steps to take are

Eat every 2-3 hours

eat a protein, complex carb and a good fat at each meal

drink 8 cups of water a day

 eat between 100-140 grams of protein - to start of with

eat 120-160 grams carbs a day

eat 32-50 grams fat per day/

diet at this time consists of

meal 1 3 egg whites, half tmato 1 slice of wholegrain bread

meal 2 protein powder, with mixed berries and natural yogurt

meal 3 fish or chicken with either a potato and salad or veg,

meal 4 protein dessert and 1/2 cup milk, 1/2 cup water

meal 5 chicken, fish or lean red meat with fiborus vegetables, potato 3x a week

meal 6 prtein dessert pwder with low fat milk

cheat days

pasta for lunch or dinner, cheese allowed with wholegrain bread, chocolate only small bar, 2-4 alcoholic drinks on saturday only.