Health & Family Health Journal

I like it. It's sometimes hard to get started but very easy to follow once the "urge" to eat in the morning disappears. I did it for about 2 years before.... felt great!

31/8/17
1 x cappuccino
1 x chicken, pork, paella, salad
1 x mango drink
1 x chicken breast, chicken wings, mash potato
1 x plate of rice with curried beef, vegies

1/9/17
1 x iced latte
1 x chinese noodle lunch
1 x iced lemon tea
1 x rice with pork, vegies, lamb
1 x iced latte
1 x XO pork noodles

 

2/9/17
1 x curried beef noodles
1 x iced latte
1 x fried chicken, donut, cheesecake

3/9/17
1 x iced latte
1 x thai lunch
1 x iced latte
1 x xo pork noodles
1 x half block 85% dark chocolate

4/9/17
1 x wheatbix
1 x iced latte
1 x watermelon
1 x bbq duck with vegies
1 x wheatbix
1 x instant noodles

 

5/9/17
1 x iced latte
2 x wheatbix
1 x watermelon
1 x bbq duck with rice
1 x gin and tonic
1 x instant noodles

6/9/17
1 x iced latte
1 x viet lunch - noodles, meats etc
1 x iced viet coffee
1 x watermelon
1 x pizza

 

14/9/17
I've been travelling in Japan and back in Sydney later this month.
All bets are off with tracking my food intake haha.

I will be working in a different job - much more reasonable hours - when i get back home this time around. I'm looking forward to making a fair few positive changes for my health. More to come after i'm back!

 

Back from Japan!

I'm back at the gym and back with a more reasonable work schedule

I'm going to continue documenting what i eat, but also will be gyming 2-3 times / week.
The main things i want to focus on for the next few weeks in terms of diet is:
1. >16 hour fasts for at least 5/7 days per week
2. <5 sugary drinks / snacks per week
3. <5 cups of dairy (ie. milk in coffee) per week

Will start documenting food intake starting tomorrow

 

11/10/2017 (16 hour fast)
1 x iced black coffee
2 x sausages, onion, tomato sauce
1 x fruit punch
1 x box of curried chicken and vegetables

 

12/10/17
1 x iced black coffee
5 x lindt chocolate balls
1 x fruit salad
1 x box of pork and vegetables
1 x box of curried chicken and vegetables
4 x dumplings

13/10/17
1 x iced black coffee
1 x latte
1 x pastries (bought by other staff...)
1 x chicken with garlic sauce and chips
1 x cup of coke
1 x box of pork and vegetables

 

14/10/17 (16 hour fast)
1 x iced latte
1 x thai lunch
1 x cappuccino
1 x box of curried chicken and vegetables
1 x mango

15/10/17 (15 hour fast)
1 x iced latte
1 x box of pork and vegetables
1 x dirty chai latte
1 x lemonade
1 x lebanese dinner (lamb, chicken etc)
1 x lemon lime bitter
1 x mango

16/10/17 (14 hour fast)
1 x iced black coffee
1 x box of chicken and vegetables
3 x slices of homemade cake (staff member..)
1 x pork with vegetables
1 x mango

 

17/10/17
1 x iced black coffee
1 x box of pork and vegetables
1 x bowl of ramen with dumplings
1 x mango

18/10/17
1 x iced black coffee
1 x latte
1 x box of pork and vegetables
1 x bowl of ramen
1 x chocolate dessert and drink

19/10/17
1 x iced black coffee
1 x latte
1 x box of pork and vegetables
1 x bowl or ramen with chicken, salmon sushi

My friends kept inviting me out for ramen xD

 

20/10/17
1 x iced black coffee
2 x slices of pizza
1 x bowl of viet noodles
1 x pork schnitzel and kim chi soup
1 x half matcha cake

21/10/17
1 x iced latte
3 x bowl of chicken pho
1 x cappuccino
1 x canadian club
1 x korean spicy rice cake and fish cake

22/10/17
1 x half pork burger and hotcakes
1 x dirty chai latte
1 x iced latte
1 x mango
1 x chinese noodle dinner
1 x iced lemon tea

 

23/10/17
1 x iced black coffee
1 x cappuccino
1 x pork and vegetables
1 x dirty chai latte
1 x chicken and vegetables

24/10/17
1 x iced black coffee
1 x bbq duck, pork and vegetables
3 x chocolate
1 x cappuccino
1 x chicken and vegetables
1 x mango

 

25/10/17
1 x iced black coffee
1 x bbq duck, pork and vegetables
1 x bbq duck, pork and vegetables
1 x lemon lime bitter

26/10/17
1 x iced black coffee
1 x cappuccino
1 x fish and chips
1 x pork with vegetables
2 x apple

27/10/17
1 x iced latte
1 x lamb pita with chips
1 x cappuccino
1 x iced latte
1 x korean dinner

 

28/10/17
1 x iced latte
1 x leftover korean food
2 x sushi
1 x dirty chai latte
1 x pork with vegetables
1 x party food and drinks

29/10/17
1 x iced latte
1 x viet pork noodles
1 x viet pork noodles
1 x spicy potato noodles with beef and chicken
1 x choc pot

 

30/10/17
1 x iced black coffee
1 x cappuccino
1 x curried chicken and vegetables
1 x viet pork noodles
1 x iced milk tea
1 x korean rice cake and chicken

31/10/17
1 x iced black coffee
2 x cappuccino
1 x pork and vegetables
1 x chicken and vegetables

1/11/17
1 x iced black coffee
1 x quiche, banana bread
1 x chicken and vegetables
1 x calamari, chips
1 x cappuccino
1 x dumplings and noodles
1 x iced milk tea

 

2/11/17
1 x iced black coffee
1 x cappuccino
1 x fish and chips
1 x chicken and vegetables
1 x fried chicken, mushrooms
1 x ginger beer

3/11/17
1 x iced black coffee
1 x cappuccino
1 x viet noodles, dumplings, curry puff
1 x chocolate cake
1 x chicken and vegetables
1 x gin and tonic

Going quite off track with my eating O_O

 

4/11/17
1 x iced black coffee
1 x cappuccino
1 x chicken and vegetables
1 x dirty chai latte
1 x iced latte
1 x korean bbq
1 x matcha cheesecake

5/11/17
1 x iced latte
1 x pho
1 x viet iced coffee
1 x iced latte
3 x cookies
1 x lamb and vegetables

6/11/17
1 x iced black coffee
1 x pork and vegetables
1 x iced latte
1 x chinese dinner
1 x iced milk tea

7/11/17
1 x iced black coffee
1 x cappuccino
1 x chocolate piece
1 x pork and vegetables
1 x grape soda
1 x curry chicken and vegetables
3 x cookies
2 x scoops of icecream

Holy **** been drinking way too much coffee, and eating too many cakes / snacks that my coworkers bring to work O_O

 

I showed the gym owner last night your post , he read it thru and told me he seen no benefit in your fasting and that you were better off health wise eating the same amount in smaller meals during the day .so I'm asking you what is the benefits of going for so long wiuthout food then eating a large amount all at once ?

 

The potential benefits are not proven but there is quite a lot of information out there about intermittent fasting - google search. I followed this method for 2 years before.. and got super fit / 6 pack abs / felt great etc. I am admitting though that this time around, i'm struggling to fit this into my hectic work lifestyle... 16 hours fasting per day essentially just means not eating after 6-7pm and don't start eating in the morning (except water / black coffee etc) until 11am-midday. Not really that crazy if you think about it.

 

My child was in similar situation like you. However, it was those things that made a difference:
- Eats smaller portions but eats similar meals hence no dieting or no diary keeping
- Cut down on sugar/sweets/soft drinks (sweets only special occasions and smaller portions - only once in 8 weeks)
- Exercised at home for about 30 minutes every 2 days or so (bike, small weights, mat), would not do it every day but would not allow to skip more than 2 days in a row without exercise.
Has progressively lost around 8Kgs, about a kg per week and toned up.
It worked for him, and what I am really proud of is that he made a plan, he stuck to it and followed it, hence it became a lifestyle change rather than a diet for him.
However, you need to do what works for you!