My Daily Plan:
- I’m maintaining a calorie deficit, with an aim to lose 1% of my body weight per week until I reach my goal BMI of 20, prior to competition season. Then I’ll maintain prior to the Big Shred.
- Calorie count per day: 1321.
Three meals a day
Typical breakfast: metamucil for breakfast (I’m not a breakfast eater). If I’m hungry, I might have a poached egg on occasion, or a protein smoothie made with 1 cup of frozen blueberries, a scoop of whey, a scoop of collagen and water.
Typical lunch: sandwich or salad. A typical sandwich is a Subway 6 inch 3 pepper chicken with no cheese, and mustard for the sauce. I ask for all the salads and extra beetroot, and for it to be cut in half, as it’s easier to eat that way. A typical salad is slaw with 1 tablespoon of Japanese sesame dressing and half a dozen almonds.
Typical dinner: 200 g meat, plus salad or vegetables. I don’t weight my vegetables or salad, but I do weigh and measure the meat and any dressings, and measure / weigh any starchy veggies (e.g. potatoes).
Apart from whey, I don’t eat dairy any more. I’m not religious about it, but I find it’s too addictive, and 1 piece of cheese tends to turn into a whole block for me! I’m safer to avoid it. But I don’t beat myself up over it if I forget to ask for no cheese on a burger or something.
Speaking of burgers, I also avoid fries. These days, I don’t eat them at all. They’re too dangerous, and hard to portion-control. Other foods I avoid include soft drink and anything battered, as well as mayonnaise and creamy dressings. I haven’t eaten pizza in months and have absolutely no desre to ever eat it again, and last time I had KFC I just had the chicken, then made a salad at home to go with it, so it fit in nicely with my macros.
One hour of exercise daily, minimum
I actually do a fair bit more than this usually. My routine is going to the gym after work. I finish work at 4:30, walk to the gym which is right by my husband’s workplace (about a 15 minute walk), then I gym for just over an hour until he finishes work at 6 pm. This works really nicely, and it’s just a routine now – I don’t even think about it. So in essence I’m exercising from 4:30 to 6:00 every weekday. On weekends, I do a couple of hours a day, but often just going for walks.
Regular OA podcasts and meetings
These days I don’t tend to listen to podcasts as much, as I’ve been in OA for a year and a half, but I do still attend meetings as much as possible – usually twice a week. I also send my food plan into my sponsor regularly, and have regular meetings with her as we work through the Steps together,
fit, fed and fasted 