A week into my Clean Eating Challenge and I’ve learnt a lot, and also failed in a few places too! I’ve been pretty careful with what I eat (on and off a little, but mostly on) for the last few years anyway, but I’m taking it to a new level as a personal experiment to see what difference it might make.
Hayley at CEC (Clean Eating Challenge) has just been round for our 2nd get together to discuss diet and exercise, and we reviewed what I’ve been eating throughout the week and what exercise I’ve done.
To summarise, the exercise I’ve done this week is:
- Monday: Strength session at H3 Performance (the gym I’m a member of, fantastic community and great staff, can’t recommend this place enough)
- Morning: interval training at H3
- Evening: Defence Labs (self defence class)
- Morning: Strength Training at H3
- Evening: Defence Labs
- Thursday: rest day!
- Friday: 1.5 hour gauntlet session at H3 – high intensity strength/interval training
- Saturday: Fitness testing, 1RM calculations and 1KM run
- Sunday: Another rest day
In terms of diet, I’m struggling to keep my fat percentage down relative to my protein. It seems most of the proteins I’ve been eating are also high in fat; eggs, mince, sausages, bacon. The start of next week unfortunately won’t be hugely better, as I’ve already purchased a lot of meat for next week.
My macros have been worked out as the following, which should allow for some fat loss whilst still allowing for performance:
- Carbohydrate 165g
- Protein 140g
- Fat 60g
This means that for every 2.3 grams of protein I eat, I am only allowed 1 gram of fat. I’m going to call this a PF ratio. For example something with 4g of protein and 1g of fat would have a 4 PF ratio. I’m less bothered about carbs, I can easily add those with sweet potato or other root veg.
There are some simple changes I am going to make.
- Pre-cooking chicken. Lean chicken breast meat is high in protein vs fat. The exact numbers vary from place to place, however one place suggests a 86g portion (half a breast) contains 27.6g of protein and only 3.1g of fat. That’s a 8.9 PF ratio.
- Smoothies with protein powder. I’ve ordered some some from Natural Nutrients which is from grass fed cows and isn’t full of other junk (and a 93 PF ratio!!)
- Tuna. Salmon appears to be quite fatty, and tuna seems to be a very good balance (100g of tuna is 30g protein and 6g fat. A 6 PF ratio.
- A lot Less greek yogurt – it has a 0.7 PF ratio!
- Less cottage cheese – a 1.66 PF ratio.
- Lean mince should be ok, it has a 4.2 PF ratio.
Here’s the graph from apple’s healthkit of my weight and fat percentage. The fat percentage is rather fictitious, it’s measured by my scales. It’s nothing like my true percentage (10.17% measured by CEC) but it’s a metric, and I like data so I’m tracking it! The graphs start pretty much on new years day, which is when I started to recover from the Christmas drinking, and over eating sessions.
I’ve not done wonderfully well against my goals, below is a graph showing the percentage by which I missed my goal. For example, if I missed by +50%, I’d have eaten 50% more of something than I should have done.
I’ll see how my diet changes throughout week two.