Current Diet Plan

and exercise routine. Put here for archival purposes. Also serves as a reminder to myself and keeps me from skipping things. (I’ve been slacking a bit this past week).

Diet:

Breakfast is any two of:

• Whole grain cereal with 125ml full cream milk (hate the taste of skimmed).
• Cereal bar in the 100-150 calorie range (these are high in carbs/sugar).
• Fresh fruit (an apple or a banana.)
• One slice wholemeal (not brown) bread with: tuna, lettuce, onions, capers and a dash of mustard.
• Two half boiled eggs.
• One slice (15g) of full fat Gouda cheese.

Lunch is split into two meals, 180 minutes apart, and comprises of any two of :

• One cucumber and two carrots.
• Mixed nuts.
• A banana.
• Tuna salad from Subways. Lots of lettuce, no tomatoes/gherkins/jalapenos and about a teaspoon of 1,000 island dressing.
• Tuna sandwich from Subways. As above, but with a couple of jalapenos. And I ask them to remove the dough from the bread.
• One medium chicken breast, no fat, grilled, with steamed veggies. Ready to eat meal from the super market.
• Nature Valley granola bar (200 calories).

Dinner is either one of:

• Half a serving of whatever’s cooked at home, but only if it isn’t swimming in oil.
• Chicken or fish, small portion.
• Fresh fruit and milk.
• Green salad with beans and chickpeas and other protein stuff.

Cheat meal (should be once a week, but I have been overdoing these):

• Ultra fattening pasta. The one I like at Romano’s is a good 1800 calories.
• Salad at CPK. This is a cheat meal because the ‘healthiest’ salad at CPK is 1300 calories.
• Prawns and other seafood.
• Pizza. The baked kind, not Pizza Hut deep fried stuff.
• Grills.
• Steak. So rare it has to be tied down to prevent it from escaping.

I’m not following the above to the letter. I do deviate every now and then, but try to make up for it at the gym. I follow my exercise plan religiously though. Exercise is 5 days a week, with Friday and Saturday off. If I get tired or feel like I need rest, I throw in another rest day in the middle of the week, but compensate on Saturday.

Cardio:

• 45 minutes on the treadmill. 5kph at 5% incline. Machine tells me I burn ~450 calories.
• 12-15 minutes of HIIT on the stationary bike (this is just once a week for now). 3 minutes of warm up (I skip this if I’ve been on the treadmill just before), followed by intervals (10 second full effort, 20 second slack) and then cool down. I can get my heartbeat up to 180 bpm on a good day.
• Calisthenics: Push-ups (trying 50 a day), leg lifts, crunches and other stuff I mix around.

Getting a heart rate monitor soon, possibly followed by a bike.

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Tags: calisthenics, cardio, diet, exercise, food, HIIT