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Tuesday, February 17, 2015

Meals - Day 8

...where was I?  Oh aye... Sunday Lunch.

On Sunday we met up with Shannons sister, husband and two boys for lunch at the farmstall out near Melkbos, it's a nice spot for lunch, the menu is wholesome, the food quality i would describe as ok, mainly due to the fact that last time i was there i am sure my 'home made farmhouse' chicken pie was microwaved which was a pity because i am a sucker for home made chicken pie, in fact when we take road trips up to Plettenberg Bay i always make a point of stopping half way in Swellendam for the amazing chicken pie at the restaurant near the church on the rivers edge, however i digress,

According to my fitness app and other extensive research i have carried out for me to reach my recommended target weight of 85kg safely under normal circumstances the amount of calories i should be taking in per day is approx 3000 this is based on the amount of calories i burn carting my moosive frame around which is +-4000 per day, this then creates a 1000 calorie deficit, for every 7000 calorie deficit i achieve it is equal to losing 1kg of body fat weight, the total calories intake per day will reduce as i get closer to my target weight, for example the current recommended intake of calories for the average man who is healthy, mildly active and eats a balanced diet to be able to maintain his body weight and BMI should be +-2500 per day.

So the bottom line is this, based on the norm of 2500 calories per day whatever you eat more or less of will either lose you weight or put it on, if you eat 3000 calories a day you need to exercise and burn off 500 of them alternatively if you eat 2500 calories a day and burn 500 exercising you can treat yourself and add an extra 500 calories to your diet to stay the weight you are but if you eat 3000 calories per day and do no exercise you will in theory put on 1 kg every 14 days.  Incidentally the total recommended amount of calories for a woman is 2000 per day.

With all that in mind on Sunday morning i exercised by taking a 35 minute stroll around the complex and surrounding streets which burned off an extra 270 calories so realistically as i am sticking to 1700 calories per day i had gained myself an extra 270 calories to play with taking my possible total intake to 1970 calories for the day so as a reward when i went to lunch i ordered what ever i wanted without going mad and would not have to suffer the consequences later on,

So Sundays lunch was as follows:

3 Jalapeno Poppers
1 Chicken Tikka wrap with chips (i only ate 3 chips)
1 coffee and 2 glasses of water.

Total calories 777 which brought my Sunday total in at 1907 which is less than 1700 + 270 by 63 calories... so it was all good...

Yesterdays meals were as follows:

Breakfast: Homemade granola with blueberry yogurt.
Mid morning snack: Beetroot, lemon and ginger booster juice plus a banana.
Lunch: Mixed bean, corn and pepper salad with a lime and coriander dressing.
Afternoon snack: Apple.
Dinner: Red spiced fish with a warm green salad.
Desert: Caramelised pear with yogurt.
Evening snack: Handful of salted peanuts and an apple.
Drinks: 3.3 litres of water, 3 coffees and 1 green tea.

Total calories: 1759



2 comments:

  1. Kathy (the watching Mom in law)12:01 pm GMT+2

    I love your positive attitude, that is a sure way to succeed. Just a tip. You should hide those delicious deserts, I was real tempted to hijack one last night.

    ReplyDelete
  2. Ha, if one goes missing i know where to come looking now...

    ReplyDelete

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