Health & Family Health Journal

24/7/17 (16 hour fast)
1 x cappuccino
1 x chicken breast with beans
1 x lamb roast slice with beans
1 x milestrone soup
1 x sticky date cake
6 x slices of pizza

25/7/17 (12 hour fast)
1 x cappuccino
1 x cappuccino
1 x lamb roast slice with beans
1 x steak with beans and carrots
1 x slice of cheesecake
1 x bowl of viet pork noodles

 

26/7/17 (16 hour fast)
1 x cappuccino
1 x chicken breast with vegies
1 x roast beef with vegies and potato
1 x chicken burger

27/7/17 (14 hour fast) Weight 93.3 - A loss of 3.9kg since i started 3 weeks ago!
1 x yum cha lunch
1 x cappuccino
1 x iced latte
1 x apple
1 x bowl of bbq duck, pork and beans with rice

 

28/7/17 (16 hour fast) - had my wisdoom tooth pulled out today!
1 x breakfast - eggs, smoked salmon, tomato, avocado
1 x cappuccino
1 x iced latte
3 x small bowls of congee

29/7/17
1 x iced latte
2 x small bowls of congee
1 x dinner - prawns, fish, chicken etc
2 x slice of pandan cake

30/7/17
1 x iced latte
1 x slice of pandan cake
1 x burger, chips
1 x milkshake
1 x dinner - lobster, fish, chicken
1 x watermelon juice
1 x slice of pandan cake

 

31/7/17
1 x iced latte
1 x cappuccino
1 x seafood lunch - oysters, sashimi, crab, ginger beer
1 x gelato
1 x bbq duck, pork, vegetables

1/8/17
1 x iced latte
1 x bbq duck, pork, vegetables
1 x iced latte
1 x meatball
1 x bbq duck, pork, vegetables
1 x chocolate

 

How is this the weight tracking?

 

I lost 4kg so far i track it about once a week or so
Last week was tough... had my wisdom tooth taken out which hurt a lot and some brutal night shifts and ended up eating more junk and didnt track it. oh well.

2/8/17
1 x pho
1 x iced coffee
1 x durian sponge cake slice
1 x choc bar
1 x durian sponge cake slice

3/8/17
1 x iced latte
1 x pizza dinner
1 x pizza leftovers
1 x choc bar

4/8/17
1 x iced latte
1 x cappuccino
1 x banana bread and iced tea
1 x dinner - fish, steak, lamb, vegies etc

5/8/17
1 x iced latte
1 x cappuccino
1 x morning tea - quiche, fruits etc
1 x lunch - pies, chicken skewers, smoked salmon
1 x afternoon tea - fruits
1 x congee with pork

I'll check my weight again tomorrow morning. I don't expect a drop since last measurement because of my recent intake of extra food / junk / poor sleep.

 

6/8/17
1 x cappuccino
1 x morning tea - quiche, fruits etc
1 x lunch - pies, chicken skewers, smoked salmon
1 x pork noodles
1 x iced milk tea

7/8/17
1 x cappuccino
1 x beef ribs
1 x iced lemon tea
1 x ramen with sides - salmon, beef, gyoza
1 x choc pot dessert

8/8/17 Weight: 93.0 (another drop of 0.3 - but not as much as before)
1 x cappuccino
1 x cappuccino
1 x chicken breast with pumpkin
1 x curried beef, eggs, broccoli with rice

 

How's the training and soccer going?
It really looks like you're not eating enough for energy levels to train and recover well, but if your body composition is improving then what works for you is all that matters.

 

Still playing soccer which is always a lot of fun. Have missed training a bit in the the last week due to a mix of night shifts, getting an infection after my wisdom tooth got removed and then got the flu... This period of work in intensive care is seriously the hardest ive been through xD Still sick at the moment but will get back into it in a few days.

9/8/17
1 x cappuccino
1 x cappuccino
1 x slice of beef with vegies
1 x curried beef, eggs, broccoli with rice

10/8/17
1 x cappuccino
1 x cappuccino
1 x slice of lamb with vegies
1 x curried beef, eggs, broccoli with rice

11/8/17
1 x dirty chai latte
1 x cappuccino
5 x pizza slices
1 x xo pork noodles
1 x lemon tea

12/8/17 Weight 92.2. Another loss of 0.8kg
2 x iced latte
1 x duck noodle soup with pork sides
1 x pizza / pasta dinner
1 x half slice cake

 

13/8/17
Did not record

14/8/17
Did not record

15/8/17
Did not record

16/8/17
1 x yum cha lunch
1 x cappuccino
1 x bowl of viet pork noodles
1 x bowl of seafood noodles

17/8/17
1 x bowl of viet pork noodles
1 x iced latte
1 x bowl of viet pork noodles
1 x bowl of schezuan pork noodles
1 x some chocolate m&ms
1 x bowl of schezuan pork noodles


Night shifts... hard to keep up!

 

18/8/17
Did not record

19/8/17
1 x iced latte
1 x beef noodles
1 x watermelon slices
1 x iced latte
1 x block of dark chocolate
1 x chicken noodles

20/8/17
1 x iced latte
1 x half block dark chocolate
1 x beef with rice
1 x iced milk tea
1 x curried chicken with rice
1 x rice with pork, duck, vegies

21/8/17
2 x cappuccino
1 x half block dark chocolate
1 x roast beef slice
1 x dirty chai latte
1 x ham and cheese croissant
1 x half banana bread
1 x beef lasagna
1 x plate of rice with pork, duck, vegies

22/8/17
1 x cappuccino
1 x half block dark chocolate
1 x dirty chai latte
2 x chicken breast with broccoli and carrots
1 x steak with carrots
1 x rice with pork, duck, vegetables
1 x few slices of watermelon

 

23/8/17
1 x cappuccino
2 x sushi
1 x ramen with gyoza
1 x box of watermelon
1 x rice with pork, duck, vegies
1 x box of watermelon
1 x banana

 

24/8/17
1 x large cappuccino
1 x large cappuccino
1 x bowl of seafood CKT
1 x plate of chicken and vegies
1 x plate of rice with pork, vegies
1 x box of watermelon

25/8/17
1 x dirty chai latte
1 x half vegetable lasagna
1 x half plate beef / vegetable curry
2 x slices pizza
1 x kfc dinner - 3 original pieces, chips, gravy, mountain dew
1 x box of watermelon

26/8/17
1 x iced latte
1 x beef with artichokes
1 x cappuccino
1 x box of watermelon
1 x plate of rice with pork, vegies
2 x box of watermelon

Too much watermelon.... my mum bought way too much XD

 

27/8/17
1 x iced latte
1 x half kebab
1 x iced latte
1 x thai dinner - beef, tom yum soup, noodels
2 x box of watermelon

28/8/17
1 x iced latte
1 x yum cha lunch
1 x box of watermelon
1 x rice with pork, vegies etc
1 x box of watermelon

 

Why don't you use one of the excellent food tracking apps available? Would save a lot of time typing it into a forum, & also tracks all the macros.

 

This does not look like a test friendly diet.
I reckon you should be eating more animal protein/fat and drop the carbs a bit unless you're doing lots of regular training.

 

I totally agree... i kinda dropped the ball about 1.5 weeks ago when i worked 104 hours in 1 week.... and i'm only starting to (barely) get back on track.

Trying my best to stay afloat. Went to gym twice this week so far (i mainly do heavy compound exercises like squat, bench, deadlifts, press, rows etc)

I think posting it here is good instead of an app, because i'm more motivated to keep the journal moving forward and getting bits of feedback here and there even if its a slow process and even if i know i'm not doing the right things all the time.

29/8/17 (16 hour fast)
1 x iced latte
1 x viet pork noodles
1 x viet pork noodles
1 x viet pork noodles
1 x box of watermelon

30/8/17 (16 hour fast)
1 x iced latte
1 x viet pork noodles
1 x bowl of udon
1 x sashimi / pork cutlet meal

 

104 hours work in one week is crazy, how does that happen?

 

well technically it was 104 hours in 9 days work.
4 x 13 hour night shifts followed by 4 x 13 hour day shifts lol. Had 1 day break in between.

 

How are you finding the intermittent fasting?
I fast for around 20 hours each work day and I really like it.
For me it hasn't led to weight loss (which isn't the reason that I'm doing it though) beyond the initial 3kg or so.

I've been doing it for around 5 years now.