after a weekend of pizza and rock-and-roll, the scale was very kind to me. Yesterday i asked you all to criticize on my "example day" foods. Thank you all for your input, you are all right of course... So i adjusted my example-day to a more sustainable diet and here is the new try:
-breakfast: 1 bonbon ( i know i can drop 4 grams of fat here, but i wont) 18 g dried fruit. 1 slice gingerbread
-lunch: 1 piece of fruit 1 bowl of fresh vegetable soup (no fat! just veggies, water, herbs) 500 g fatfree dessert (optimel) 1 slice of whole weat bread
- diner 1 big bowl of salads/ greens 20 g breadcrums 2 egg whites 10 g cheese 1 tomato 20 g dressing 200 g lean meat or coldwater fish (steamed) 10 g nuts Totals approx: 1400 kcal, 113 g protein, 41 g fat fiber is a little low only 17 g but my stool is fine ;)
i divide the foods in 3 hour-sessions. i still drink about 2+ liters of non-caloric fluids everyday, work out 1 hour a day.
i would love to hear a second opinion, can i base my daily diet on this template? Don't be gentle, just shoot!!!!
Maud.
|
91,5 kg
Perdidos até agora: 21,5 kg.
Ainda faltam: 12,5 kg.
Dieta seguida: Fraco.
|
|
1336 kcal
|
Gord: 38,50g | Prot: 113,46g | Carbs: 138,34g.
Café da Manhã: Peijnenburg Ontbijtkoek Gesneden Minder Suiker, Dried Fruit Mixture, Delicata Zeebanket. Almoço: Toasted Whole Wheat Bread, Cauliflower, Carrots, Leeks, Bouillon Vegetable Broth, Optimel Magere Kwark Vanille-Perzik, Bananas. Jantar: Vinaigrette Dressing, Gouda Cheese, Egg White, Duyvis Pinda's Gezouten, Bread Crumbs, Mixed Salad Greens, Chicken Breast, Tomatoes. mais...
|
|
2901 kcal
|
Exercício:
Dormir - 8 horas, Descansar - 15 horas, Ciclismo (Moderado) - 21/kph - 1 hora. mais...
|
Ganhando 0,7 kg por Semana
|