GymClassHero's Diary 2010 LETS AVE YA!

Diary for today:
Food - EE:
B - 28g ready break + 1 ryvita dark rye (HEB), 350ml unsweet soya milk (HEA), banana, blueberries, blackberries, coffee, sweetner

L - Chicken, 1/2 pack batchelors savory rice, carrot, sweetcorn, brocolli, small tangerine, small plum

D - Chicken casserole (BNS, carrot, sweede, mushrooms, onion, chicken) Colmans casserole mix (3 syns), 30g smash made with water

S - New potato's, knob butter (3 1/2 syns), shape yogurt

Total Syns - 6 1/2

Fitness
8 mile walk - roughly 2 1/2 hours
Body Pump minus the lunge track - did squats instead with no weight - 60 mins
 
Diary for today:
Food - Extra Easy
B - 28g puffed wheat + 2 x scan bran (HEB), 200ml unsweet soya milk + 2 x laughing cow xtra light (HEA), banana, coffee, splenda, shape yogurt

L - Jacket potato, tuna, salad, hellmans extra light (1 syn), small plum, funsize apple, small tangerine

D - Pea and Ham broth made with pot herbs, frozen mushy peas, stock, water, ham shank and home made dumplings (10 syns)

S - Shape yogurt

Total Syns - 11

Fitness:
60 mins cardio made up of:
30 mins - treadmill
25 mins - cardiowave (interval)
5 mins - bike

10 mins ab toning made up of:
60 standing twists with 5kg medicine ball
72 dumbbell oblique side bends with 7kg weight
50 standing crunches
 
Diary for Friday:
Food - Green:
B - 2 x weetabix (HEB), 350ml skim milk (HEA), banana, blueberries, blackberries, coffee, splenda, small tangerine, shape yougurt

L - Quorn cottage pie (3 syns), carrots, sweetcorn, brocolli, fresh mango and pineapple chunks

D - Quorn curry (4 syns), shape yogurt, grapes, chomp bar (5 1/2 syns)

S - 3 x egg, mushrooms, 2 x nimble white (HEB), 42g low fat cheddar (HEA) small tangerine

Total Syns - 12 1/2

Fitness:
45 min walk with the dogs

Diary for Saturday
Food - Red:
B - 2 x nimble white (HEB), 2 x poached egg, flora light (1 syn), 350ml unsweetened soya milk (HEA), 30g promax (6 syns)

L - Quorn peppered steak, roasted BNS, carrot, brocolli, cauliflower, BBQ sauce (1 syn), banana, funsize apple

D - Syn free sausage casserole (BNS, Sweede, onion, pepper, mushroom, syn free sausage) Colmans casserole mix (3 1/2 syns)

S - Shape yogurt

Total Syns - 11 1/2

Fitness:
5 min warm up - treadmill

20 mins back toning made up of:lat pull down with 25kg x 60 reps, seated row with 25kg x 45 reps, bent over row with 14kg barbell x 30 reps, wide grip bent over row with 14kg barbell x 30 reps, bent over row wth 7kg dumbell x 60 reps

15 mins shoulder and delts made up of: lat raises with 5kg dumbells x 60 reps, forward raises with 5kg dumbells x 60 reps, military press with 5kg dumbells x 36 reps, upright row with 16kg barbell x 45 reps

15 mins triceps made up of: kickbacks with 4kg dumbbell x 72 reps, seated dumbell tricep extentions with 4kg x 72 reps, skull crushers with 14kg barbell x 30 reps, close grip extention with 14kg barbell x 30 reps, pullover with 14kg barbell x 30 reps

5 min cooldown on treadmill

40 lengths in pool - 30 mins
 
Diary for Sunday:
Food - EE
B - 2 x nimble white (HEB), 2 x poached egg, flora extra light (1 syn), coffee, splenda, 30g promax (6 syns), 350ml soya milk (HEA), small banana

L - Salmon fillet, new potato's, carrot, brocolli, cauliflower, shape yogurt, small plum

D - Tandoori chicken breast, salad, boiled rice, vegetable curry sauce (5 syns), melon, strawberry, kiwi

Total Syns - 12 syns

Fitness - None - Rest Day

Diary for today:
Food - Red:
B - 3 x egg, 2 x nimble white (HEB), flora extra light (1 syn), small banana, coffee, splenda, 30g promax (6 syns), 350ml soya milk (HEA)

L - chicken breast, 42g low fat cheddar (HEA), salad, salad cream (1 syn), small tangerine

D - Baked cod, peas (2 syns), carrot, brocoli

Total Syns - 10

Fitness:
55 mins cardio made up of:
Treadmill - 5 mins
Cardiowave - 35 mins
Stairmaster - 10 mins
Bike - 5 mins

20 mins Core work made up of:
Side plank with rotator - 3 sets on each side of 20 seconds each plus 5 rotations on each set
Preaching plank on stability ball - 3 sets 20 seconds each
'Cycle' Leg extentions and crunch - 3 sets of 20
Reverse crunches with 5 kg weight - 3 sets of 12
Double crunch - 3 sets of 12
 
Diary for Tuesday:
Food - EE
B - 28g puffed wheat + 2 x scan bran (HEB), 350ml unsweetened soya milk (HEA), banana, coffee, splenda

L - Salmon fillet, brocolli, carrot, cauliflower, 198g new potato's, satsuma

D - Lam shoulder, brocolli, carrpt, 3 new potato's, gravy (2 1/2 syns), shallots, garlic bread (10 syns)

S - 6 slices wafer thin ham, 1 x kit kat finger (2 1/2 syns)

Total Syns - 15

Fitness - 60 min walk with dogs
 
Diary for today:
Food - EE
B - 2 x nimble white (HEB), reduced salt and sugar beans, mushrooms, 2 x egg, frylight, flora light (1 syn), banana, coffee, splenda

L - Rocket, tomato and onion salad with a tiny drizle of extra virgin olive oil (2 syns), tomato and herb pasta n sauce, tuna, satsuma, 1 kit kat finger (2 1/2 syns)

D - Quorn peppered steak, roasted BNS, frylight, carrot, brocolli, sweetcorn, BBQ sauce (1 syn), shape yogurt

S - 3 x skinless chicken wings, 30g promax (6 syns)

Total Syns - 12 1/2

Fitness:
treadmill - 5 mins warm up

60 mins Chest and Biceps made up of:
Chest press machine with 30kg x 45 reps, Incline chest press machine with 20kg x 45 reps, Bench chest press with 14kg barbell x 60 reps, seated pully row with 30kg x 30 reps, USS chest press with 20kg x 45 reps, pec dec with 15kg x 45 reps

Bicep curl with 14kg barbell x 36 reps, bent over underhand grip row with 14kg barbell x 36 reps, bicep curl with resistance band x 60 reps, concentration curls on stability ball with 5kg dumbbell x 90 reps, double dumbell curl with 5kg x 60 reps, hammer curls with 5kg x 30 reps

5 min cool down on treadmill

Yogalates DVD with resistance band - 1 hour plus 15 mins meditation
 
Diary for Thursday
Food - Red:
B - 3 x WW brown danish (HEB), 2 egg, frylight, flora extra light (1 1/2 syns), coffee, splenda, small banana

L - Grilled seabass fillet, 198g new potato's (HEB), rocket, cherry toms, onion, extra virgin olive oil (2 syns), shape yogurt

D - Chicken breast, onion, carrot, sweede, pepper, mushrooms, frylight, colmans packet mix (2 syns), 30g smash (3 syns), grapes, apple, vlf natural yogurt

S - 350ml unsweetened soya milk (HEA), raisins (4 syns)

Total Syns - 13 1/2

Fitness - None
 
Diary for Friday
Food - EE
B - 3 x egg, 3 x ww brown danish (HEB), flora light (2 syns), coffee, splenda, 30g Promax (6 syns), 350ml skimmed milk (HEA)

L - Steamed seabass with steamed carrot, cauliflower, 4 new potato's, mullerlight, plum, mango chunks, sugar free jelly (1 syn)

D - Chicken breast baked with mushrooms and cherry toms on the vine, frylight, roasted BNS, rice with brocolli, peppers and sweetcorn, banana

S - Satsuma, strawberries, 3 x mini M&S choc meringues (3 syns)

Total Syns - 12

Fitness:
Hike up the local moors - just over 1 hour
45 mins body conditioning class
45 mins street dance workout
 
Seems like i have not completed this for aaaggggeeees!

Well after eating curries every day in Sri Lanka and not following plan as such, well starting off the day with a SW breakfast and lunch and then it all going to pot at dinner time :p, its time to get back on plan and start class again in the new year. I start a new job so its a new year, new start but i want to get back into the habit of food optimising before new year.

I've not been working so i'll get back to the routine of taking a SW lunch to work and pre-preparing meals as opposed to eating what i want and when i want because im at home all day.

Also, we have the german markets in manchester and we went ice skating last night and then ate too many Bratwurst, strudel, crepes and schnitzel followed by lots of mulled wine, hot cider and winter punch :eek: I enjoyed it all though :p

So, to ease myself back into plan im going for EE today, ive had breakfast already and for lunch and dinner im planning:

Food - EE
B - 2 x egg, 3 x bacon, 1/2 can spaghetti, mushrooms, frylight, coffee

L - Aldi lamb shanks (2 syns), roasted parsnips, SW roast potato's, carrots and sprouts, mint sauce

D - King Prawn skewers with chilli and lime, sweet peppers, spring onion and basmati rice, Activia FF yogurt

S - Cadbury magic elf (5 1/2 syns), banana, plum, HiFi Bar (HEB), 350mls Skim Milk (HEA) 32g Horlicks Light (6 syns)

Total Syns 13 1/2

I cant think of what else to have for my syns and i have struggled to squeeze my HE's in, i need to start at 15 per day and then reduce over the weeks. I'm so out of it! lol
 
Hmmm, found yesterday very easy i must say - didnt feel a pang of hunger at all!

Gone for Red today and will be doing for most of the week as i find i have better losses on red.

B - Sachet plain Oats so simple (HEB), 250mls skim milk (2/3 HEA), banana, coffee, splenda

L - Lettuce, tomato, cucumber, onion, peppers, black olives (2 syns), chicken, dressing (4 syns), pack of wotsits (5 1/2 Syns)

D - Chicken breast, tomato puree (1/2 syn), 42g low fat cheddar (HEA), 198g new potato (HEB), roatsed BNS, brocolli, carrots, cabbage

S - Kiwi, strawberries, melon, anchor light squirty cream (2 Syns), Hartleys fat free jelly (1/2 Syns)

Total Syns - 14 1/2
 
Last edited:
Food - RED:

B - Original oats so simple (HEB), strawberries, splenda, skim milk (HEA), Starbucks tall skinny sugar free hazelnut latte (HEA)

L - 3 x bacon, 3 x egg, mushrooms, frylight, ketchup (1 syn), activia FF yogurt, 1 x plum, Tesco tuti fruiti salad

D - Aldi Salmon Florentine, 198g new potato (HEB), carrots, brocolli, sweetcorn (1 1/2 syns)

S - 3 x skinless chicken thighs, Cadbury light trifle (6 1/2 syns), 2 x quality street (6 syns)

Total Syns - 15

Fitness:

45 minute walk in the snow (taxing on the legs!)
Body Combat - 60 mins
 
Last edited:
Another day another dollar! Took my niece and nephew on the Santa Express steam train today with loads of naughty things to tempt me - BUT - I resisted!!

Sherry, mince pies, mini chocolates, lolly pops, sweets and fizzy drinks - not one came near my lips :D

Found it hard to cram syns and HE's in today as well, its my first green day back on plan and im stuffed to the brim!

Food - Green:
B - 42g all bran (HEB), 150ml skim milk (1/3 HEA), strawberries, melon, grapes, coffee

L - 100g (dried) wholewheat penne, sweetcorn, tin toms, beans, onion, frylight, veg oxo, banana, mullerlight

D - Roasted BNS and sweet pepper, frylight, batchelors mild curry savory rice, Plum

S - 2 x Alpen Lights (HEB), 200ml skim milk (2/3 HEA), cadbury light trifle (6 1/2 syns), curly wurly (6 syns)

Total Syns - 12
 
Diary for 24th Dec:

Food - Green:
B - 28g puffed wheat (HEB), Skim milk (HEA) coffee, splenda, banana

L - 100g (dried) wholewheat penne, sweetcorn, tin toms, beans, onion, frylight, veg oxo, Mullerlight

D - 2 x 400g wholemeal bread (HEB), 42g low fat cheddar (HEA), pickled onions, pack of wotsits (5 1/2 syns)

Everything went a bit wrong once i hit the beer! lol. I gave up counting syns but had 6 glasses of rose, 4 shots of sambuca, 3 shots of tropical sours.

I then got the munchies and had a bag of nobby's nuts in the pub, a chip muffin half way through the pub crawl and then a cheese and pickle sandwich and a slice of chocolate cake when i got home - which i might add i dont actually remember eating because i was drunk :eek:

Naughty alcohol! lol

Xmas Day - OFF PLAN!!!!! :cool:

Diary for today:

Food - Red:
B - Banana, subway latte (HEA), subway 6 inch wheat (2 x HEB), bacon, lettuce, tomato, light mayo (4 syns)

L - Mushroom, onion and tomato omlette, 42g low fat cheddar (HEA), green salad, mullerlight

D - Roast beef, sprouts, carrots, brocolli, roasted BNS, gravy (2 syns) sugar free jelly (1/2 syn), anchor light spray cream (1 syn)

S - 1 x alpen light (3 syns), 2 x thorntons white continental chocs (6 syns)

Total Syns - 16 1/2
 
Diary for yesterday:

Food - EE:
B - Plain oats so simple sachet (HEB), 350ml skimmed milk (HEA), coffee, splenda, bluberries, strawberries, banana, mullerlight

L - Aldi Salmon Florentine, roasted BNS, brocolli, carrot, sweetcorn, grapes, melon, apple, kiwi, 1/2 tin mandarins (3 syns), sugar free jelly (1/2 syn), anchor light spray cream (1 syn)

D - Roast chicken, gravy (2 syns), roast parsnips, new potato's, carrots, mullerlight

S - Pack wotsits (4 1/2 syns), 1 x thorntons choc (3 syns)

Total Syns - 14

Fitness:
55 mins cardio made up of:

10 mins treadmill warmup (med effort)
10 mins rower (intense)
25 mins cardiowave (intense)
10 mins treadmill cooldown (med/low effort)

15 mins toning made up of:

3 sets of 12 7kg dumbell oblique bends on each side
3 sets of 20 oblique twists with 5kg medicine ball
3 sets of 20 oblique crunches
3 sets of 12 lower ab dips
3 sets of 10 full situps with 5kg weight on chest
 
well done sticking to the plan at this time of year, im well off the rails, but plan on starting again when i get back to work and back to 'normal', helping my daughter consume her selection boxes and sweets lol. At least once its all gone, no temptation. x
 
Well, ive been sticking to plan as much as i can since boxing day, but damn its hard :p

I think the best tatic is to get rid of all the goddies then you are not tempted by them if there are some left. Give them to the local homeless shelter or if anything is still boxed give it to a charity shop. :)
 
Diary for yesterday:

Food - EE:
B - 2 x weetabix (HEB), blueberries, banana, strawberries, 350ml skim milk (HEA), coffee, splenda, Mullerlight

L - Aldi king prawn skewers (2 syns), chicken breast, carrots, peas, sweetcorn, brocolli, rice, grapes, plum, 2 x tangerine

D - 2 x egg, beans, SW chips, frylight

I then had 'supper' becasue i was being a greedy pig and wanted chinese and had chicken & sweetcorn soup (7 1/2 syns) and half of a portion of prawn and char sui chow mein with thin rice noodles. Not sure what the syn values are on this but im assuming ive gone over my syns again for today :mad:

Fitness:

Body Combat - 60 mins
 
Food - Red:

B - sachet plain oats so simple (HEB), 350ml skim milk (HEA), coffee, splenda, bluberries, banana, strawberries

L - 2 x 400g slices brown bread (HEB), 42g low fat cheddar (HEA), pickled onions, flora extra light (1 syn)

D - Nothing - felt too rough but had 3 x Lemsip Max sachets so counting these as 6 syns

S - single time out finger (5 syns)

Total Syns - 12

Fitness

Dragged myself to Body Combat for an hour to try and sweat this lurgy out of me. :p
 
Diary for yesterday:

Food - EE:

B - Banana, 2 x egg, 3 x bacon, 2 x slices 400g brown bread (HEB), ketchup (1/2 syn), flora xtra light (1/2 syn) Hot water with honey (1 syn) and lemon

L - Nothing - Didnt feel hungry as im not feeling well. Had another honey and lemon with hot water (1 syn)

D - Casserole steak with onions, carrot and new potato's slow cooked wth an oxo cube and 142ml gravy (2 1/2 syns), mullerlight

S - 32g Horlicks light (6 syns), 350ml skim milk (HEA), small apple

Total Syns - 11 1/2

Fitness:

None today as i had a physio appointment for my achilies tendonitis.
 
You must log in or register to reply here.

Similar threads

L
Start As You Mean To Go On
Replies
7
Views
2K
Visualizing
Visualizing
F
Getting fit for 40! My diary (feel free to join me)
Replies
13
Views
2K
AliGal
AliGal
goose
Goose's final road to goal
Replies
17
Views
2K
goose
goose
B
From S to L
4 5 6
Replies
100
Views
10K
BlueTopaz
B
K
KS77 progress diary
Replies
8
Views
2K
KS77
K
Back
Top