Diet

the “MO” diet weeks 8 and 9

quinoa salad

quinoa and tomato salad

So, for the two weeks ended november 6th things went well. As per usual take a look at the food listed below, and if you like quinoa there

is a great recipe (also below)

Total calories from food (week 8):

  • 12,512 or 1787 per day.
  • 401 calories per day from fat or 22.4%
  • 354 calories per day from protein or 19.8%
  • 1032 calories per day from carbs or 57.8%

Total calories from food (week 9):

  • 10,861 or 1551 per day.
  • 391 calories per day from fat or 25.2%
  • 251 calories per day from protein or 16.1%
  • 976 calories per day from carbs or 57.7%

Calories from booze:

1680 in week 8 and 2100 in week 9. This is probably the achilles heel of this diet. If you look back to week 1 I would be about 3 pounds ahead of where I am now If I had stuck to my goal of 4 glasses of wine per week!

Extra calories:

Week 8 1850 (5 odoul’s plus training food) week 9 2250 (7 odoul’s plus training food)

Total calories:

In week 8 16,042 in week 9 15,211

Outputs:

My RMR is staying between 2250 and just above 3000 so as per the rest of the diet 2800 calories per day appears to be a good measure. In terms of training for week 8 I was 5647 calories (just over 7 hours) and in week 9 I was 4922 (6.5 hours) so my totals for the both weeks:

WEEK 8 25,247

WEEK 9 24,522

So, in both weeks a net loss of just over 9000 calories. This should translate roughly into a loss of about 2.5 pounds per week. The result in week 8 I went from 160.6 to 158.7 for a loss of 1.9 pounds. In week 9 I went down a further 1.7 pounds to end the week at 157 even. It appears that I am missing 1.3 pounds somewhere! The answer lies in my BF values, after weeks of my bf just going down slightly (about .5% per week) I dropped .9 of a percent in week 8 and .8 percent in week 9 to end at 14.6 (down from 16.3 percent)

This is good news and is largely a function of us throwing more strength into the program (lots of core, band and stability stuff). The other good news is that my 5km tempo time is down to 21:38. So it appears that for every 5 pounds I loose I am gaining about 30 seconds on my 5km time. I am attributing this (mostly) to weight loss as our speed workouts right now are “feel good, look good!” only about 15 minutes of intervals once per week (say 4X1km repeats with 2 min rest).

Well what to look forward to…. as some of you may have noticed I am not the most current poster. It appears that the most tedious part of this diet is the counting part! This is starting to get a bit old, having said that I am starting to see the light at the end of the tunnel. As of week 9 end I am only 7 pounds away, but as I type this quite a few weeks late I am a few pounds closer than that.

Cheers,

Mo

Quinoa and tomato salad:

  • 1 cup cooked (and cooled quinoa)
  • 10 cherry tomatoes
  • 4 green onions
  • 1tbsp flax oil
  • 100g feta cheese
  • Cilantro and/or parsley to taste
Throw it all in a bowl!! mix it up, serves 4
Calories 243 (7g fat/14g pro/29g carb)

Monday October 24th:

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)
  • Raison Toast and vegemite (2 slices 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)
  • 1 apple
  • 95 calories (0g fat/0g pro/25.6g carb)
  • 1 babybel light cheese
  • 50 calories (3g fat/6g pro/0g carb)

Dinner:

  • Rotini pasta with meatballs (added bacon)
  • 460 calories (15g fat/29g pro/56g carb)

Daily totals:

1359 calories (366 fat/253 pro/740 carb)

 

Tuesday October 25th:

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:

  • 10 almonds
  • 70 calories (4g fat/3g pro/3g carb
  • Ham sandwich (2 slices whole wheat toast, 60 grams ham, Dijon and 45 cal mayo)
  • 280 calories (9g fat/21g pro/28g 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:

  • 1 cup spinach, ½ cup low fat (1%) cottage cheese
  • 165 calories (.4g fat/9g pro/29.5g carb)
  • chili
  • 269 calories (11.7g fat/15g pro/25g carb)
  • 3 stoned wheat thins
  • 90 calories (2.5 g fat/1.5g pro/15g carb)

Daily Totals:

1580 calories (335 fat/317 pro/928 carb)

 

Wednesday October 26th:

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:

  • 40g beef jerky
  • 120 calories (1g fat/21g pro/7.5g carb)
  • Ham sandwich (2 slices whole wheat toast, 60 grams ham, cucumber, Dijon and 45 cal mayo)
  • 280 calories (9g fat/21g pro/28g carb)

Dinner:

  • 1cup spinach, 1 cup cherry tomatoes, ½ cup fat free cottage cheese
  • 165 calories (.4g fat/9g pro/29.5g carb)
  • chili
  • 269 calories (11.7g fat/15g pro/25g carb)
  • 3 stoned wheat thins
  • 90 calories (2.5 g fat/1.5g pro/15g carb)
Daily Totals:

1490 calories  (260 fat/359 pro/871 carb)

 

Thursday October 27th:

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:

  • 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)
  • apple, 30 grams cheddar, 3stoned wheat thins
  • 295 calories (12g fat/9g pro/37.2g carb)
  • 10 almonds:
  • 70 calories (6g fat/1g pro/1g carb)

Dinner:

  • Pasta and meat sauce with 2 slices of toast
  • 545 calories (15g fat/36g pro/67g carb)

Daily totals:

1668 calories (413 fat/303 pro/952 carb)

 

Friday October 28th:

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 29th:

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:

  • 60 grams ham, 3 stoned wheat thins, 30g cheddar, 1 carrot
  • 360 calories (14g fat/23g pro/35g carb)
  • 1/2 bag almond m&m’s
  • 210 calories (10g fat/6g pro/20g carb)

Daily totals:

1926 calories (451 fat/410 pro/1o65 carb)

 

Sunday October 30th:

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)

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)
  • apple, 30 grams cheddar, 3stoned wheat thins
  • 295 calories (12g fat/9g pro/37.2g carb)

Dinner:

  • Lasagna, salad, appies and apple pie
  • Had to guess (around 2000 calories) (60 g fat/85g pro/282g carb)

Daily totals:

2861 calories (669 fat/533 pro/1659 carb)

 

Monday October 31st:

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:

 

  • 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)
  • 1 apple
  • 95 calories (0g fat/0g pro/25.6g carb)
  • 2 carrot muffins
  • 300 calories (10g fat/6g pro/42g carb)

Dinner:

  • Rotini pasta with bacon
  • 480 calories (17g fat/29g pro/56g carb)

Daily totals:

1633 calories (360 fat/259 pro/1014 carb)

 

Tuesday November 1st:

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:

  • 1 carrot muffin
  • 150 calories (5g fat/3g pro/21g carb)
  • 6 stoned wheat thins
  • 180 calories (5 g fat/3g pro/30g carb)
  • 2 babybel light cheese
  • 100 calories (6g fat/12g pro/0g carb)

Dinner:

  • 1 cup spinach, ½ cup low fat (1%) cottage cheese
  • 165 calories (.4g fat/9g pro/29.5g carb)
  • 1 apple
  • 95 calories (0g fat/0g pro/25.6g carb)

 

Daily Totals:

1256 calories (185 fat/198 pro/873 carb)

 

Wednesday November 2nd:

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)
  • 1 carrot muffin
  • 150 calories (5g fat/3g pro/21g carb)

Mid day:

  • 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)
  • 1 apple
  • 95 calories (0g fat/0g pro/25.6g carb)

Dinner:

  • 1cup spinach, 1 cup cherry tomatoes, ½ cup fat free cottage cheese
  • 165 calories (.4g fat/9g pro/29.5g carb)
  • 3 stoned wheat thins
  • 90 calories (2.5 g fat/1.5g pro/15g carb)
  • 2 babybel light cheese
  • 100 calories (6g fat/12g pro/0g carb)
Daily Totals:

1073 calories  (212 fat/169 pro/692 carb)

 

Thursday November 3rd:

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)
  • 1 apple
  • 95 calories (0g fat/0g pro/25.6g carb)
  • 1 apple
  • 95 calories (0g fat/0g pro/25.6g carb)
  • 1 babybel light cheese
  • 50 calories (3g fat/6g pro/0g carb)
  • 3 stoned wheat thins
  • 90 calories (2.5 g fat/1.5g pro/15g carb)

Mid day:

  • Soup plus 5 stoned wheat thins
  • 260 calories (6g fat/4g pro/42g carb)
  • 1/2 chicken burger (had to guess)
  • 350 calories (15g fat/30g pro/25g carb)

Dinner:

  • 3 slices thin crust pizza
  • 450 calories (18g fat/20g pro/53g carb)
  • 1cup spinach, 1 cup cherry tomatoes, ½ cup fat free cottage cheese
  • 165 calories (.4g fat/9g pro/29.5g carb)

Daily totals:

1836 calories (503 fat/320 pro/1013 carb)

 

Friday November 4th:

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)
  • 1 babybel light cheese
  • 50 calories (3g fat/6g pro/0g carb)
  • 3 stoned wheat thins
  • 90 calories (2.5 g fat/1.5g pro/15g carb)

Mid day:

 

  • 1cup spinach, 1 cup cherry tomatoes, ½ cup fat free cottage cheese
  • 165 calories (.4g fat/9g pro/29.5g 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:

 

  • 1 babybel light cheese
  • 50 calories (3g fat/6g pro/0g carb)
  • 3 stoned wheat thins
  • 90 calories (2.5 g fat/1.5g pro/15g carb)
  • 1 orange
  • 69 calories (0g fat 1.6g pro/18g carb)

 

Daily totals:

987 calories (190 fat/169 pro/628 carb)

 

Saturday November 5th:

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)
  • 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:

  • 1/2 steak wrap with fries (had to guess)
  • 600 calories (30g fat/20g pro/62.5 carb

Dinner:

  • Greek salad, lamb, rice, potatoes and pita (had to guess-saved some for left overs)
  • 1000 calories (40g fat/40g pro/120g carb)

Daily totals:

2358 calories (746 fat/358 pro/1254 carb)

 

Sunday November 6th:

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:

  • left over greek
  • 500 calories (20g fat/20g pro/60g carb)
  • 1cup spinach, ½ cup fat free cottage cheese
  • 145 calories (.4g fat/9g pro/25.5g carb)

Dinner:

  • 2 slice thin crust pizza plus 6 seafood appies
  • 600 calories (30g fat/25g pro/54g carb)

Daily totals:

1718 calories (541 fat/283 pro/894 carb)

By Maurice Maher on November 22nd, 2011   /   Diet   /   Leave a comment
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