Wednesday, 22 June 2016

Post 9: What Do I Eat? (full day of eating, plus: my macros, my calories, my fibre, my workout, and my weight)



Update: How to master your daily weigh-in, can be found at the end of the post



Hi Guys,


...Phew, what a long title...Welcome to my a full day of eating, where I am going to be showing you… wait for it… exactly what I ate yesterday! The date was Tuesday 21st June 2016, the second day of a bright British summer (maybe). To be fair, it’s going to be more than just food. We’re also going to be having a look at my workout (chest and arms day of course! Who needs legs when you work a desk job...), and taking an indepth look at my macronutrient split, my fibre intake, and my calories. To top that off I’ll compare my weight from the morning of and the morning after, just for good measure!


I personally find it really interesting to see what other people are eating, so I hope you find this post insightful and beneficial in your own journey. From today’s post you’re going to be able to get some useful tips and also get a very specific breakdown of my meals.


Before we begin I want to note that I don’t count my calories usually, they were only measured today for informational purposes and I didn’t walk in thinking that I wanted to get X calories and Y grams of protein. That’s not the Cowlean way!


We’re going to work through each of my meals, the macro breakdown, and my workout, then bring it all together at the end with my totals. Before we get started, let’s have a look at my weight on Tuesday morning:


The famous Cowlean morning weigh-in


Breakfast: Bulletproof Intermittent Coffee


I decided that today, I was going to use Bulletproof Intermittent Fasting, which meant rising to a steaming mug of coffee blended with grass-fed butter. For a full run-down of why I would do this, read my previous post on BIF, found here.


Here were my macros so far:
Carbs: 0g
Fat: 24g
Protein: 0g
Fibre: 0g


With my belly full, and my brain active, I was ready to hit the day! I love how this breakfast keeps me full for hours while providing ketones for my body and brain. I also make sure to buy organic and fairtrade coffee, to reduce mycotoxins, and remain energised.


Lunch: Chicken Salad


I prepared lunch the night before and ate at around 12:45 (pictured below). It consisted of chicken breast, lettuce, a load of broccoli, and avocado. I set this meal up similarly to my breakfasts (link): 2 portions of veg, a portion of protein, and healthy fats. The chicken breast was cooked in butter and I drizzled organic extra virgin olive oil all over. YUM!


I really like setting up each meal this way. The layout is formulaic and easy to follow, and it never leaves you scratching your head thinking “what should I eat?”. Here’s the macros for lunch:


Carbs: 12.05g
Fat: 62.69g
Protein: 72.42g
Fibre: 12.2g


Dat meal prep doe


Snack: 85% Dark Chocolate


For a snack, I think healthy fats are the best way forward. They are great for satiety and if you’re fat adapted they’re the best way to stay focused and energised. I opted for Green and Black’s Organic 85%, available widely in supermarkets. The macros were:


Carbs: 9g
Fat: 21g
Protein: 2.8g
Fibre: 4.6g


Workout: Chest and Arms


Next up we have my workout. Who’d have thunk it? It was a chest and arms day! (i.e. the most cliche workout ever), set up as follows:


  • Decline bench (5x5)
  • Incline bench (3x10)
  • Chest flyes (3x15)
  • Tricep pushdowns (5x10, dropsets)
  • Bicep curls (3x10 with a fixed bar, supersetted with dumbbell curls)
  • Rear delt flyes (3x10, supersetted with a rear delt machine)


In my workouts, I like to mix things up a little, hence the different set and rep ranges. I like to start off heavy, then move into something more akin to cardio. During these moments, I like to get my hoodie on, stay warm, and sweat it out a little. The workout lasted roughly 1.5 hours.


Dinner: Fish and Veg


I was back home quite late, and didn’t even finish dinner until 10pm, which bugged me. Dinner was: a tin of tuna, a tin of sardines, sweet potatoes, carrots, and courgettes. The courgettes were cooked in coconut oil and I put a big dollop of butter on the carrots and potatoes when I served it up. I finished this all off with a pack of raspberries (my one a day!), which aids with sleep (look out for a post on sleep this Saturday!), and provides a nice little fibre kick as well as being a delicious desert.


Carbs: 55.35g
Fat: 58.7g
Protein: 64.65g
Fibre: 17.85g


One thing I love about eating this way is the mass of food you can have!


Takeaways


Let’s start by taking a detailed look at a detailed breakdown of total macros, fibre, and calories:



Carbs
Fat
Protein
Fibre


Breakfast
0
24
0
0
Butter

Lunch
0
2.04
57.54
0
Chicken Breast


7.75
1.5
10.75
6.25
Broccoli


2.21
0
2.04
2.21
Lettuce


2.09
21.45
2.09
3.74
Avocado


0
13.7
0
0
EVOO


0
24
0
0
Butter

Snack
9
21
2.8
4.6
Dark Chocolate

Dinner
0
10.8
32.4
0
Tuna


0
18.9
19.8
0
Sardines


37.05
0
4.35
6.3
Sweet Potato


15.4
0
0
4.2
Carrots


6
0
6
3.6
Courgettes


0
5
0
0
Coconut Oil


0
24
0
0
Butter

Desert
6.9
0
2.1
3.75
Raspberries


86.4
166.39
139.87
34.65


Kcals from:
345.6
1497.51
559.48
69.3
Total:
2471.89

13.98%
60.58%
22.63%
2.80%



Carbs
Fat
Protein
Fibre







This was my weight the next morning:



So, you can actually see that I put on 0.6lbs. There are two things I want you to take away from this: 1) I’m not trying to mislead you guys! Otherwise, I could have simply excluded my weight from this post. Yes, I put on 0.6lbs, but I also ate late and worked out (when I workout I eat more carbs so my body will store more water weight; I also drink more water during my workout). I am not taking this gain (loss) personally, and neither should you, ever! I was really happy with my workout and I just completed each of my sets. Point 2), it’s more information to add to my ever growing database. This makes me think: was it too many calories I ate? I don’t think the carb load was high by anyone’s reckoning. Was it the timing of the last meal, maybe. Next time I do a full day of eating, I can have the same food, but remove one of the factors and see how I do. This is one of the keys to achieving fat loss: treat yourself as a human guinea pig! I want to test against a controlled environment with the same calories before I lay the majority of the blame at their doorstep.


Looking at my macro breakdown, I was quite happy. I aim for 50-70% of my calories from healthy fats, with the 70% range being used when I need results fast, and the 50% range being used on my protein fast days where I take in a lot more carbs. Carbs were low and should ensure that I remained in ketosis. Protein was at a solid level as well. Where I would like to improve, however, is fibre. I’d like to get in around 40g a day, which I could easily achieve by upping one of meals to three portions of veg rather than two.


Building on this, here are today’s takeaways:
  • Start the day with a fresh coffee using the best beans available to you. The right coffee will keep you satisfied and energised until past midday
  • Save your carbohydrates until post workout. This will keep you in fat burning mode and prohibit blood sugar rise and falls.
  • Enjoy a portion of fruit after dinner to aid with sleep (Saturday will explain everything!).


I really hope you enjoyed today’s post. Leave a comment below so we can get a discussion started. I’d love to answer any of your questions and help you all with your fat loss experience.

Cowlean





Update! Reverse Thinking...


Hi Guys,


I was sitting here thinking, one day of insight wasn’t enough for y’all, you deserve even more. It got me thinking about writing an update, two days on from the day of eating. Here goes!


Thursday Weight: 197.6 lbs


Now even though I was a bit bugged by the higher weigh-in on Wednesday, I knew the future held more gains! As you can see, I actually woke up on Wednesday a full 1.2lbs lighter than on Tuesday. Remember when I was telling you guys in the BIF post (link) that the key is in the trend?!

Reverse thinking


I actually weigh myself every day, but I never, ever, let it get me down. This is because I practice something called reverse thinking (not backwards thinking!). I don’t look at my current weight and say: “that’s not what I want it to be”. Instead I compare myself to a couple of days or a week previous, and look at how far I’ve come. That way you can enjoy the scientific feedback from continuously monitoring yourself while simultaneously staying psychologically on the ball.


Practice reverse thinking to make your weigh-ins positive, no matter what!


Consider this Steve Jobs quote: “you can't connect the dots looking forward; you can only connect them looking backwards. So you have to trust that the dots will somehow connect in your future”.


Until next time.

Cowlean

2 comments:

  1. Have you tried averaging your weight over a week? I think water weight fluctuations really distort daily weigh-ins.

    ReplyDelete
  2. I haven't tried it before, but I think I do something similar already. I count my Tuesday weigh-in as the milestone where I always measure my weekly weight loss and also calculate my trailing 10 week average weekly weight loss. If you like I can email over my spreadsheet to you?

    ReplyDelete