02/28/2010 02:02
plan of my diet for my best friend's wedding
GOALS
Start 01.march.2010 & 62 kg
Goal 1 - 15.03.2010 - 60kg
Goal 2 - 30.03.2010 - 58
Goal 3 - 13.04.2010 - 56
Goal 4 - 28.04.2010 - 54
one day - 50 =p
IN; OUT; DEFICIT CALORIES
What I eat in weekdays defer from weekends which I take in more calories because of home breakfast. And one week day I am letting myself to get more calories.
in out deficit
monday 1094 2100 1006
tuesday 1094 2100 1006
wednesday 1094 2100 1006
thursday 1094 2100 1006
friday 1126 2100 974
saturday 1206 2100 894
sunday 1206 2100 894
FOOD ALTERNATIVES
weekdays
morning
sandwich 280
TOTAL 280
noon
5 spoon plain yoghurt 62
vegetable food 250
soup 100
TOTAL 412
noon2
5 spoon plain yoghurt 62
chicken 382
TOTAL 444
evening
5 meatballs 40
5 spoon plain yoghurt 62
vegetables 100
TOTAL 202
weekends
morning
egg&ham 340
2 slices of bread 170
TOTAL 510
or better:
egg 70
2 slices of bread 170
15g jam 50 cal (1 spoon)
30g cheese 70 (1 matchbox size)
TOTAL 360
add 200calories for in between fruit and other stuff
weekdays1 1174 200 1374
weekdays2 1650 200 1850
weekends 1 1600 200 1800
weekends 2 1450 200 1650
ACTIVITY
other than daily activities, here is what I ll be doing
* 1 hr walk
* 10 min stairs (down)
* 5 min stairs (up)
* 1 hr playing with my daughter
TOTAL 2100 calories
or this would be better if i could do it
* 1 hr walk
* 20 min stairs (down)
* 10 min stairs (up)
* 1 hr playing with my daughter
TOTAL 2223 calories
Start 01.march.2010 & 62 kg
Goal 1 - 15.03.2010 - 60kg
Goal 2 - 30.03.2010 - 58
Goal 3 - 13.04.2010 - 56
Goal 4 - 28.04.2010 - 54
one day - 50 =p
IN; OUT; DEFICIT CALORIES
What I eat in weekdays defer from weekends which I take in more calories because of home breakfast. And one week day I am letting myself to get more calories.
in out deficit
monday 1094 2100 1006
tuesday 1094 2100 1006
wednesday 1094 2100 1006
thursday 1094 2100 1006
friday 1126 2100 974
saturday 1206 2100 894
sunday 1206 2100 894
FOOD ALTERNATIVES
weekdays
morning
sandwich 280
TOTAL 280
noon
5 spoon plain yoghurt 62
vegetable food 250
soup 100
TOTAL 412
noon2
5 spoon plain yoghurt 62
chicken 382
TOTAL 444
evening
5 meatballs 40
5 spoon plain yoghurt 62
vegetables 100
TOTAL 202
weekends
morning
egg&ham 340
2 slices of bread 170
TOTAL 510
or better:
egg 70
2 slices of bread 170
15g jam 50 cal (1 spoon)
30g cheese 70 (1 matchbox size)
TOTAL 360
add 200calories for in between fruit and other stuff
weekdays1 1174 200 1374
weekdays2 1650 200 1850
weekends 1 1600 200 1800
weekends 2 1450 200 1650
ACTIVITY
other than daily activities, here is what I ll be doing
* 1 hr walk
* 10 min stairs (down)
* 5 min stairs (up)
* 1 hr playing with my daughter
TOTAL 2100 calories
or this would be better if i could do it
* 1 hr walk
* 20 min stairs (down)
* 10 min stairs (up)
* 1 hr playing with my daughter
TOTAL 2223 calories