The Progress

Amount of Calories to Lose: 

118813

Total Number of Calories/Pounds Lost

3687
1 pound


EQUATION: TOTAL CALORIES DEFICIT

Number of calories needed to sustain weight - Number of calories consumed = Figure 1

Number of calories burnt through exercise + Figure 1 = Total calories deficit
FOOD DIARY
Click here to convert kilojoules to calories: http://www.unitconversion.org/energy/kilojoules-to-calories-nutritional-conversion.html

Wednesday 9th January 2013

Food:

Meal 1: 1 apple (95) with lemon juice and 1 tablespoon of sunflower seeds (30)
Calories: 125
Meal 2: 47.5 grams of tomato and basil tuna fish (94) and 1 mushroom (3)
Calories: 97
Meal 3: 125 grams tomatoes
Calories: 23
Meal 4 1 slice shaved ham (24) a slice of freya's wholemeal bread (107) two brazil nuts (23 each)
Calories: 177
Meal 5: Ravioli pasta (471) and tomato sauce (91)
Calories: 562
Total calories: 984

Exercise:

Abdominal muscles:
3x1minute session sit-ups: 25 calories
Posture:
1 minute Plank: 14
Cardiovascular:
1 hour jogging: 451 calories
Total:
490

Total calorie deficit:

1503

Thursday 10th January 2013

Food:

Meal 1: 25 grams muesli (106) and 1 apple (95)
Calories: 201
Meal 2: 47.5 grams of tomato and basil tuna fish (94) 62.5 grams tomato (11.5)
Calories: 106
Meal 3: 1 slice Freya's light rye bread (107)
Calories: 107
Meal 4 1 apple (95) 1 chocolate (200)
Calories: 295
Meal 5: Tarakihi fish fillet (108) layered potatoes (161) peas (55)
Calories: 354
Total calories: 1063

Exercise

Cardiovascular:
1 hour jogging: 451 calories
Total:
451

Total calorie deficit:

1385

 

Friday 11th January 2013

Food:

Meal 1; 25 grams muesli (106) and 1 apple (95)
Calories: 201
Meal 2:  50 grams lemon pepper tuna fish (79) 1 egg white (16)
Calories: 95
Meal 3: 1 slice Freya's light rye bread (107)
Calories: 107
Meal 4:1 apple (95)
Calories: 95
Meal 5: 6 pieces tuna sushi (500) 80 grams caramelo chocolate (426)
Calories: 926
Total calories: 1424

Exercise:

Cardiovascular:
1/2 hour jogging: 226 calories
Total:
226

Total calorie deficit:

799

Saturday 12th January 2013

Food:

Meal 1; 30 grams toasted muesli (136) and 1 apple (95)
Calories: 231
Meal 2:  125 grams tomatoes
Calories: 23
Meal 3: 2 pieces tuna sushi
Calories: 167
Meal 4: 1 apple (95) two brazil nuts (23 each)
Calories:118
Meal 5:
Calories:350
Total calories: 889

Exercise:

Posture:
1 minute Plank: 14
Abdominal muscles:
5x1minute session sit-ups: 25 calories
Cardiovascular:
1 hour jogging: 451 calories
Total:
490

Total calorie deficit:

1598

Abdominal muscles:
5x1minute session sit-ups: 25 calories
Hip and thigh muscles:
1 minute Squats: 14
Posture:
1 minute Plank: 14
Cardiovascular:
1 hour jogging: 451 calories
Upper arm, chest, back and core
2x1 minute Push-ups: 5 calories
Total:
509 calories