the “MO” diet week 7

corn and tomato salad

For week 7 (ended October 22) things went pretty average. Considering weeks 5 & 6 “average” represents significant improvement! Please take a quick look at the corn and tomato salad (at right) and as per usual if you want to see exactly what I ate check out the details below!

Total calories from food:

• 12,595 or 1799 per day.
• 457 calories per day from fat or 25.4%
• 366 calories per day from protein or 20.3%
• 976 calories per day from carbs or 54.3%

Calories from booze:

2050 for the week.

About that, things were going well until mid week when my old foreman from the railway was having a retirement party. Lets Just say that railroaders have a highly adaptive and trained skill set when it comes to drinking at retirement parties. These guys really know the meaning of the term “super compensation”. Good luck Johnny B, you’ll be sorely missed.

Extra Calories:

2060 for the week

• 630 (7 o’douls)
• 210 cream and sugar in my coffee
• 1260 from training

Total calories for the week:

16,705

Outputs:

As per usual we will assume 2800 calories per day, my RMR this week was 2268 calories per day.

19600 calories for the week.

Training calories:

5110 calories from training (Not bad at about 6.75 hours)

Total outputs:

24710 calories

So a net loss of about 8000 calories. The week went o.k. I went from 162.6 to 160.6 for a loss of two pounds, my bf went down to 16.3%. Not bad, 8000 calories should be about 2.2 pounds, but I may have gained a bit of muscle (core and plyometrics) as my body fat dropped a bit more than normal. Looking forward I am now down to my last 10 pounds and with a few stall weeks I am within the range of about 2 pounds per week (7 weeks from 174 to 160) so far so average!

About the last 10, I think these pounds will be a bit harder, but I am committed because I don’t relish publicly disclosing how much crap and booze I am consuming, In about three weeks you’ll have to get all the sordid details from another blog! (Charlie Sheen, Lindsay Lohan etc) I’ll still be posting about training and racing!

Training is getting easier, my long run pace is the same (5:40-6:00 per km) but about 10 beats lower. Weight does correlate to performance. I notice it mostly in the days post workout, I seem to be recovering much faster.

Cheers,

Mo

Corn and cherry tomato salad:

Ingredients:

• 3 cobs of fresh corn (or 1 can drained)
• 1 cup cherry tomatoes
• 40 grams feta
• 1 TBSP flax seed oil
• 1 TBSP balsamic
• Cilantro to taste

Monday October 17th:

Breakfast:

• Breakfast smoothie (2 cups spinach, yogurt, 1 cooked beet, 1 cup frozen cherries, ½ cup of juice)
• 281 Calories (1 g fat/9.4 g pro/60 g carb)
• Toast and vegemite (2 slices whole wheat toast, 7.5 grams butter, vegemite)
• 192 calories (8.7 g fat/7.3g pro/25 g carb)

Mid day:

• Spinach, bocconcini and tomato salad with flax seed oil
• 212 calories (13g fat/10g pro/13g carb)
• 1 orange
• 69 calories (0g fat 1.6g pro/18g carb)
• red pepper sticks
• 25 calories (0g fat/1g pro/6g carb)
• carrot sticks
• 52 calories (.3g fat/1.2g pro/12g carb)

Dinner:

• 3 slices of delisio pizza
• 700 calories (28g fat/34g pro/80g carb)

Daily totals:

1531 calories (459 fat/258 pro/814 carb)

Tuesday October 18th:

Breakfast:

• Breakfast smoothie (2 cups spinach, yogurt, 1 cooked beet, 1 cup frozen cherries, ½ cup of juice)
• 281 Calories (1 g fat/9.4 g pro/60 g carb)
• Vector plus skim milk
• 285 calories (3.2g fat/13g pro/54g carbs)

Mid day:

• Spinach, bocconcini and tomato salad with flax seed oil
• 212 calories (13g fat/10g pro/13g carb)
• Toast and vegemite (2 slices whole wheat toast, 7.5 grams butter, vegemite)
• 192 calories (8.7 g fat/7.3g pro/25 g carb)
• 3 stoned wheat thins
• 90 calories (2.5 g fat/1.5g pro/15g carb)
• 1 babybel light cheese
• 50 calories (3g fat/6g pro/0g carb)

Dinner:

• 2 slices of delisio pizza
• 525 calories (19g fat/23g pro/51g carb)

Daily Totals:

1635 calories (453 fat/280 pro/902 carb)

Wednesday October 19th:

Breakfast:

• Breakfast smoothie (2 cups spinach, yogurt, 1 cooked beet, 1 cup frozen cherries, ½ cup of juice)
• 281 Calories (1 g fat/9.4 g pro/60 g carb)
• Vector plus skim milk
• 285 calories (3.2g fat/13g pro/54g carbs)

Mid day:

• Lunch at earls (burger and ceaser salad-had to guess)
• 1000 calories (45g fat/60g pro/88g carb)

Dinner:

2091 calories  (572 fat/477 pro/1042 carb)

Thursday October 20th:

Breakfast:

• Breakfast smoothie (2 cups spinach, yogurt, 1 cooked beet, 1 cup frozen cherries, ½ cup of juice)
• 281 Calories (1 g fat/9.4 g pro/60 g carb)
• Vector plus skim milk
• 285 calories (3.2g fat/13g pro/54g carbs)

Mid day:

Dinner:

• Appies at the pub (had to guess-chicken wings and pork bites, etc)
• 700 calories (40g fat/50g pro/40g carb)

Daily totals:

1823 calories (638 fat/359 pro/826 carb)

Friday October 21st:

Breakfast:

• Breakfast smoothie (2 cups spinach, yogurt, 1 cooked beet, 1 cup frozen cherries, ½ cup of juice)
• 281 Calories (1 g fat/9.4 g pro/60 g carb)
• Vector plus skim milk
• 285 calories (3.2g fat/13g pro/54g carbs)

Mid day:

• apple, 30 grams cheddar, 3stoned wheat thins
• 295 calories (12g fat/9g pro/37.2g carb)
• Toast and vegemite (2 slices whole wheat toast, 7.5 grams butter, vegemite)
• 192 calories (8.7 g fat/7.3g pro/25 g carb)

Dinner:

• Rotini pasta with meatballs
• 410 calories (10g fat/29g pro/56g carb)
• 1cup spinach, ½ cup low fat (1%) cottage cheese
• 165 calories (.4g fat/9g pro/29.5g carb)

Daily totals:

1628 calories (314 fat/307 pro/1007 carb)

Saturday October 22nd:

Breakfast:

• Breakfast smoothie (2 cups spinach, yogurt, 1 cooked beet, 1 cup frozen cherries, ½ cup of juice)
• 281 Calories (1 g fat/9.4 g pro/60 g carb)
• Vector plus skim milk
• 285 calories (3.2g fat/13g pro/54g carbs)

Mid day:

• Apple, 30 grams cheddar, 3stoned wheat thins
• 295 calories (12g fat/9g pro/37.2g carb)
• 1 apple
• 95 calories (0g fat/0g pro/25.6g carb)
• 40g beef jerky
• 120 calories (1g fat/21g pro/7.5g carb)
• Ham sandwich (2 slices whole wheat toast, 60 grams ham, Dijon and 45 cal mayo)
• 280 calories (9g fat/21g pro/28g carb)

Dinner:

• Kraft dinner with bacon (mmmmm!!)
• 455 calories (12g fat/34g pro/52g carb)

Daily totals:

1811 calories (344 fat/429 pro/1o38 carb)

Sunday October 22nd:

Breakfast: 

• Breakfast smoothie (2 cups spinach, yogurt, 1 cooked beet, 1 cup frozen cherries, ½ cup of juice)
• 281 Calories (1 g fat/9.4 g pro/60 g carb)
• Heuvos ranchero’s at Hello Toast (had to guess)
• 1100 calories (35g fat/45g pro/151g carb)

Mid day:

• 40g beef jerky
• 120 calories (1g fat/21g pro/7.5g carb)
• 1 cup spinach, ½ cup low fat (1%) cottage cheese
• 165 calories (.4g fat/9g pro/29.5g carb)

Dinner:

• Rotini pasta with meatballs
• 410 calories (10g fat/29g pro/56g carb)

Daily totals:

2076 calories (423 fat/454 pro/1199 carb)