Clean Eating Challenge – End of Week 3


It’s 3 weeks now that I’ve been carefully controlling my eating, avoiding processed foods and what most people consider staple foods such as pasta, rice and bread!  Last week I sent myself a couple of goals, so here’s an update on how it’s going.

Exercise

This week I did less exercise unfortunately, but it’s been a busy week with my other hobbies and there was a stag do I went to in London at the weekend.

  • Monday: Strength training, a trio of a workout covering hip, push and pull movements.  Higher rep stuff so no PBs here
  • Tuesday:
  • Wednesday:
    • Morning: Speed strength training at H3
    • Evening: Defence Labs
  • Friday: Gauntlet at H3 – another evil work out

I’ve still hit the 4 hours of exercise prescribed by the CEC programme, however I’d have liked to get in another workout or two. I shall make up for it next week when I have less on, but sometimes there just aren’t enough hours to get everything in!

Food

Generally speaking, preparing and organising my meals is getting easier every day.  What constitutes a balanced meal is far more instinctive now that is has been in the past.  It’s certainly evident though that the expression ‘Fail to prepare, and prepare to fail’ holds a lot of truth here.

I’ve been keeping detailed logs of exactly what I eat.  This probably seems obsessive however it’s a small price to pay for improved knowledge in nutrition, and I’m only intending to do it until I’m naturally eating almost to target though habit.

Todays menu was pretty much spot on as you can see in the middle graph above – so I’ll share it with you at the bottom like I did last week.  The huge spike a few days ago are due to a cheat meal, so it’s acceptable.

The grass-fed whey is proving to be very useful for topping up protein when I need to, however I’ll always prefer to eat real food when I can.

I have made my food diary public, so to get an idea of meal plans see here:

http://www.myfitnesspal.com/food/diary/ipchristian?date=2015-02-09

 

Goals and Progress

My goals from last week where to re-test my max pushups in a minute, and to clean and press 70kg.  Unfortunately, I didn’t get a chance to do my clean and press -so that goal has carried over to this week.  However, my progress on pushups is great.  On day 6 I could do do 32 pushups, but this week I smashed it with 41! That’s an increase of over 30%.

Loosing weight is not a goal of mine, however the graph below seems to show a downward trend in weight.  I’m getting more and more convinced the body fat graph is completely useless.  My body fat is being assessed by CEC coach Hayley next weekend, so perhaps my macros will be adjusted (I’m wondering if I should be on 50/30/20 perhaps… we’ll see!)

IMG_2765.JPG

Also, in the office we had a ‘hang off’ from a pullup bar, where the aim was simply to hang on for as long as possible.  I managed 1minute35 before my grip went .  I now have another standard to beat!  It’s great to keep track of as many figures and benchmarks as possible in my opinion, as it gives you ways of measuring progress – and without evidence of progress then motivation could suffer.

This weeks goals:

  • Clean and press 70kg
  • re-test max pullups

 

A 40/30/30 Meal plan

This is pretty much spot on 40/30/30 this week!

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Morrisons – Banana, 100 g 103 23g 0g 1g 0mg 0mg 21g 1g
Raw – Alfalfa Sprouts, 8 grams 2 0g 0g 0g 0mg 1mg 0g 0g
Peaches – Raw, 1 medium (2-1/2″ dia) (approx 4 per lb) 38 9g 0g 1g 0mg 0mg 8g 1g
Blueberries – Raw, 50 g 29 7g 0g 0g 0mg 1mg 5g 1g
Organic Seeds – Flaxseed – Ground, 1 Tbsp – 7 grams 37 2g 3g 1g 0mg 2mg 0g 2g
Drink – Almond Milk – Unsweetened, 1.5 cup(s) 45 0g 4g 1g 0mg 177mg 0g 1g
Snack 1
Seeds – Linseed, 10 g 53 3g 4g 2g 0mg 3mg 0g 3g
Blueberries – Raw, 150 g 86 22g 0g 1g 0mg 2mg 15g 4g
Langley Farms – Natural Cottage Cheese, 100 g 104 2g 6g 10g 0mg 315mg 2g 0g
Lunch
Cauliflower – Raw, 2 cup 50 11g 0g 4g 0mg 60mg 5g 5g
Pork Stroganoff, 1 serving(s) 233 8g 14g 21g 9mg 54mg 3g 2g
Carrots – Raw, 100 g 41 10g 0g 1g 0mg 69mg 5g 3g
Snack 2
Chicken – Breast, meat only, cooked, roasted, 100 g 165 0g 4g 31g 85mg 74mg 0g 0g
Morrisons – Organic British Free Range Eggs, 58 g 88 0g 7g 7g 0mg 0mg 0g 0g
Tesco – Pink Lady Apples, 1 typical Apple 133g 71 16g 0g 1g 0mg 0mg 16g 2g
Morrisons – Banana, 100 g 103 23g 0g 1g 0mg 0mg 21g 1g
Dinner
chilli, 1 serving(s) 235 17g 6g 28g 53mg 71mg 2g 4g
Tilda – Wholegrain Basmati Rice (Cooked), 90 g 106 21g 1g 3g 0mg 0mg 0g 1g
Sainsbury’s – Courgette, 1 Medium Courgette (100g) 18 2g 0g 2g 0mg 0mg 2g 0g
Snack 3
Morrisons – Organic British Free Range Eggs, 58 g 88 0g 7g 7g 0mg 0mg 0g 0g
Drink – Almond Milk – Unsweetened, 1 cup(s) 30 0g 3g 1g 0mg 118mg 0g 1g
Natural Nutrients – Grass-fed Whey Protein, 25 g 92 1g 0g 23g 0mg 0mg 1g 0g
TOTAL: 1,817 177g 59g 147g 147mg 947mg 106g 32g

 

 

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