Didn't get in any stairs last night, had to do a Job Application that took FOREVER due to a slow internet connection! However I did walk for an extra 30 minutes at lunchtime, not the same amount of calories burned or the same type of exercise but exercise none the less! Also decided to help myself avoid disappointment and only do "weights" Monday and Wednesday as I've realise I'll be travelling every Friday night until I go back to Australia. On weeks that I get back early enough on a Sunday I'll change it to Sunday, Tuesday and Thursday, but for now I'll make it 5 circuits per night 2 nights a week, which adds a set to the weeks total anyway!
Crunchy Nut Cornflakes
150ml 1% fat, low sugar milk
120g White Seedless Grapes
Chicken Salad (140g Chicken Breast char grilled no skin, 1/2 small Red Capsicum, 1/2 small Green Capsicum, 1/2 small Yellow Capsicum, 2 cups Lettuce, 1 medium Carrot, 1 small tomato, 45g diced Cheddar Cheese)
200g Vanilla Low Fat Organic Yoghurt (didn't notice the high sugar content in the supermarket damn it!)
6 slices Weight Watchers Malted Danish Bread
4 wafer thin slices smoked ham (30g)
45g Chicken Breast
30g Cheddar Cheese, Grated
3 tablespoons Ketchup
200g Vanilla Low Fat Organic Yoghurt
1 scoop (20g) protein powder
750ml Pepsi Max
Approx. 1990 calories
Fats: 41.7g (21.4g Saturated)
Carbs: 246.8g (136.9g Sugar, 30.8g Fibre)
Need to check labels better at the supermarket for sugar content, need to still get carbs down a bit and increase fats. Checked my Caloric need on ExRx and BMR is 2133 calories, with daily exercise included (not exercise routine, just walking to and from work and activities at work) my caloric need goes up to 2977, so getting a good deficit with current intake and daily exercise amounts. Haven't tried adding exercise routine to find out caloric need for those days yet.
Haven't mentioned this before but my motivation is way up compared to normal, just need to keep it there! The Forum is helping!