Week 10 - food record

This is a record of all food I ate in Week 10 of the diet.

Sunday

Breakfast

Steamed smoked haddock

Peas, broad beans, broccoli

Mixed beans in pesto

Lunch

Chicken Salad with tomato and cucumber.

Mixed beans in pesto

Dinner

Stir fry chicken

Stir fry chinese vegetables, with extra broad beans, peas and mixed beans

Monday

Breakfast

1 poached egg and 1 slice of ham

Peas, broad beans, broccoli

Mixed beans in pesto

Lunch

1 chicken breast

Mixed salad with tomato and cucumber

Mixed beans in pesto

Dinner

3 chicken thighs

Broccoli, Asparagus, carrots, peas

Tuesday

Breakfast

Steamed smoked haddock

Peas, broad beans, broccoli

Mixed beans in pesto

Lunch

Mixed salad with tomato, cucumber, sweetcorn and beetroot

Mixed beans

1 slice of ham

Dinner

Stir fry chicken

half pack of chinese stir fry mix

Broad beans and peas

Mixed beans

One sliced Chilli

Wednesday

Breakfast

Steamed smoked haddock

Peas, broad beans, broccoli

Mixed beans in pesto

Lunch

Mixed salad with tomato, cucumber

Mixed beans in pesto

1 slice of ham, 1 egg

Dinner

Stir fry chicken

half pack of chinese stir fry mix

Broad beans and peas

Mixed beans

One sliced Chilli

Thursday

Breakfast

Steamed smoked haddock

Peas, broad beans, broccoli

Mixed beans in pesto

Lunch

Tuna and egg mixed salad.

Dinner

Stir fry pork (2 pork steaks)

half pack of chinese stir fry mix

Broad beans and peas

Mixed beans

Sliced Chilli

Friday

Breakfast

1 poached egg and 1 slice of ham

Peas, broad beans, broccoli

Kidney beans in pesto

Lunch

Tuna and Egg, with tomato and cucumber in spinach leaves

Vinegrette

Kidney beans in pesto

Dinner

Stir fry chicken

half pack of chinese stir fry mix

Mushrooms

Broad beans and peas

Kidney beans

Saturday

Breakfast

Bagel with cream cheese and ham

Snacks

Chocolate (approx 300g)

2 bags of crisps

Lunch

Chicken salad

Dinner

Take away Indian curry:

- Chicken Bhuna

- Bombay potatoes

- Mushroom rice

- Naan bread

- Poppadums

Strawberries and ice cream.

Week 10 - results

Total weight lost for week, 0.8 lbs. Total lost since start of diet, 18.6 lbs. I didn't quite make the 20 lbs that I'd hoped for, and again my weight loss does seem to have slowed, although it is still trending downwards.

Week 10 is a good time to review progress made and what the impact has been on how I feel. This is what I and people around me have noticed.

Collar size. Before starting the diet, my collar size was 16.5 inches. I do have a naturally thick-neck, but it has grown somewhat over the past few years. Collar size is now reduced to just about 15 inches. My face is also less rounded and there is some promise of starting to see some bone structure again.

My waist size has dropped from 34" to very nearly 30", virtually two jeans sizes. A couple more weeks and the 30" jeans I tried in the shops this weekend will fit just nicely. Good job my old jeans need replacing soon.

I do feel much better in myself. I have surprising amounts of energy for someone not eating any substantial amounts of carbohydrates, and I don't get hungry as quickly as I used to. I can eat at 6:30, travel and attend meetings, and not have any real problems eating until 1pm. I might feel hungry from around 11:30, but I'm not hitting what I called "sugar lows" where I could end up with headaches and all sorts of problems. Things are much improved.

This chart shows all progress made over the 10 weeks so far.

This does indeed show progress slowing over the past few weeks, but the trend is still downwards. For me, this is telling me to go back to the book and look for further ideas and inspiration to get the rate of loss increased further. The main levers I think I have are:

- improving the diet further - what can I cut out that isn't helping
- do more and better targeted exercise. As I approach a more ideal weight, I need to convert more from fat to lean muscle, and that will mean weight loss slows.
- looking at what I can do with supplements, if indeed I really want to go down the PAGG route.

E.

Week 9 - food record

This is a record of everything I ate in Week 9 of the diet.

Sunday

Breakfast

Steamed smoked haddock

Peas, broad beans, broccoli

Mixed beans in pesto

Lunch

1 boiled egg

Mixed leaf salad with tomato and cucumber

Dinner

2 pork steaks

Carrot, Asparagus, Broccoli, french beans

Monday

Breakfast

Poached egg

1 slice of ham

peas, broad beans and broccoli

Mixed beans in pesto

Lunch

Ham and egg salad

Mixed beans in pesto

Dinner

Stir fry chicken

Stir fry chinese mixed vegetables with extra chilli

Mixed beans

Tuesday

Breakfast

Steamed smoked haddock

Peas, broad beans, broccoli

Mixed beans in pesto

Lunch

Ham and 2 egg salad

Mixed beans in pesto

Dinner

2 pork chops

cauliflower, broccoli, carrots, asparagus and roasted peppers.

Wednesday

Breakfast

Steamed smoked haddock

Peas, broad beans, broccoli

Mixed beans in pesto

Dinner

Stir fry turkey

Stir fry chinese mixed vegetables

Thursday

Breakfast

Steamed smoked haddock

Peas, broad beans, broccoli

Mixed beans in pesto

Lunch

Mixed leaf salad with tomato, cucumber and sweetcorn

Mixed beans

Smoked mackerel

Dinner

Stir fry turkey

Stir fry chinese mixed vegetables

Friday

Breakfast

Steamed smoked haddock

Peas, broad beans, broccoli

Mixed beans in pesto

Lunch

Mixed leaf salad with tomatoes

1 chicken breast

Dinner

Gammon steak

Peas, Cauliflower, asparagus.

Saturday

2 Thorntons chocolates

bowl of fresh strwaberries

3 chocolate chip cookies

2 100g bar of cadburys Dairy Milk

2 slices of toast

2 steak pies

1 bag of crisps

1 spaghetti and meatballs with garlic bread and salad

Week 9 - results

Total loss for the week - 0.8lbs. This takes the total lost in the 9 weeks since starting the diet to 17.8 lbs. The target for week 10 is to try to get a total loss of 20 lbs, which would be fantastic.

Week 8 - results

Total loss for the week 3.8Lbs. This has been my best total loss in a single week, and probably due to having an extra day at the start, as the previous weeks cheat day was on Friday rather than Saturday.

Also of note is that the visceral fat has dropped a further %age point to 7% this week. Progress seems to be back on track.

Reading forums and posts elsewhere, such as 4-Hour People, there does seem to be a common theme that weight loss stalls for a while at around 6 weeks. The advice is generally to just stick with it, feel good at what you've lost and know that it will all continue in the weeks to follow. I think that this was a contributing factor to my less good results in weeks 6 and 7.

E.

Week 7 - food record

This is a record of all I ate during week 7.

Sunday

Breakfast

Steamed smoked haddock

Peas, broad beans, broccoli

Mixed beans in pesto

Lunch

1 slice of Ham

Poached egg

Cannelloni beans in pesto

Dinner

Chicken thighs.

Peas carrots cauliflower asparagus

Mixed beans in pesto

Monday

Breakfast

Ham and poached egg

Broccoli, broad beans and peas

Mixed beans in pesto

Lunch

Steamed smoked haddock

Peas, broad beans, broccoli

Mixed beans in pesto

Dinner

2 beef burgers (no bun)

Salad

Tuesday

Breakfast

steamed salmon

Broccoli, broad beans and peas

Mixed beans in pesto

Lunch

Mixed leaf salad with tomatoes

1/4 Roast Chicken

Dinner

Stir fred chicken

Stir fry vegetables

1/2 pack chow mein sauce

Wednesday

Breakfast

steamed haddock

Broccoli, broad beans and peas

Mixed beans in pesto

Lunch

Ham and poached egg

peas and broccoli

Mixed beans in pesto.

Dinner

Pork chop

Peas, broad beans carrots and broccoli

Thursday

Breakfast

1 slice of ham

Poached egg

Broccoli and peas

Mixed beans in pesto

Lunch

Stir fried chicken breast

Mushroom Stir fry

Dinner

Gammon steak

Broccoli, Broad Beans, Peas

Friday

Breakfast

steamed haddock

Broccoli, broad beans and peas

Mixed beans in pesto

--- cheat day starts ---

Lunch

Bagel with cream cheese and ham

Bag of salted crisps

2 slices of victoria sponge cake 

Snacks

1 x 100g bar of toblerone

Dinner

Nachos

Chicken Enchiladas

rice

Fruit juice

Saturday

Breakfast

1 slice of Ham

Peas, broad beans and broccoli

Mixed beans and pesto

Lunch

Poached egg

1 slice of ham

Mixed leaf salad

tomatoes

Dinner

2 beef burgers (no buns)

Salad

Broad beans

Week 7 - results

Total weight change for week - up 0.8Lbs. However, this week, my cheat day was brought forward to Friday due to a birthday celebration, and so all the food ate out at a local Mexican restaurant got counted into the week's weigh in.

That said, the end-of-week weight loss had been fairly poor beforehand, and I'm not too sure why as there had been no cheating. The only other changes were the introduction of some additional light exercises at home, and that I ran only once this week rather than 3 times, which is my target.

Week 6 - food record

This is everything that I ate in Week 6.

Sunday

Breakfast

Steamed smoked haddock

Peas, broad beans, broccoli

Mixed beans in pesto

Lunch

Ham

Poached egg

Salad

Mixed beans in pesto

Dinner

2 1/4lb beefburgers (no bun!)

peas, beans and asparagus

Salad

Monday

Breakfast

2 slices of Ham

poached egg

peas, beans and asparagus

Mixed beans in pesto

Lunch

5 rashers of bacon

poached egg

peas, beans and asparagus

Mixed beans in pesto

Dinner

Pork kebabs (pork and peppers)

french beans

Broccoli

Tuesday

Breakfast

Steamed smoked haddock

Peas, broad beans, broccoli

Mixed beans in pesto

Lunch

Slice of ham

Poached egg

Peas, broad beans and broccoli

Dinner

Stir fry chicken

Chinese stir fry vegetables

Mixed beans

Wednesday

Breakfast

Steamed smoked haddock

Peas, broad beans, broccoli

Mixed beans in pesto

Lunch

Salad - cucumber tomato green leaves sweetcorn,

Mixed beans

Slice of ham

Piece of smoked fish

Dinner

Quarter roast chicken in a green leaf salad.

Thursday

Breakfast

1 slice of Ham

poached egg

peas, beans and broccoli

Mixed beans in pesto

Lunch

Salad - cucumber tomato green leaves sweetcorn,

Mixed beans

Tuna fish

Drink - pint of beer (after work get together)

Dinner (late)

Poached egg

Slice of ham.

Friday

Breakfast

Steamed smoked haddock

Peas, broad beans, broccoli

Mixed beans in pesto

Lunch

Stir fry pork

Str fry vegetables

Dinner

Stir fry pork in burrito powder marinade

Salad

Sweetcorn on the cob

Saturday

Breakfast

Bagel with cream cheese

Snack

Half and Easter egg

Lunch

3 Hot dogs with onions

Snack

1 100g bag of Cadbury's mini eggs

1 banana

Dinner

1/2 pizza

Salad

Olives

Sweetcorn on the cob

strawberries and ice cream

Week 6 - results

Total weight ost this week, 1Lb. It would have been more but for two reasons:

1,  I think my Friday meal ended up including some banned items, such as the burrito powder mix containing carbs in both sugar and wheat, and a corn on the cob. More good reasons to avoid sweetcorn.

2, (and most importantly) I was at an after hours social event on Thursday and had a very nice pint of beer. (as we'll see, this messes things up for a couple of weeks!)

E.

Week 5 - food record

This is everything that I ate in week 5 of the diet.

Sunday

Breakfast

Ham and poached egg

peas and broccoli

beans in pesto

Lunch

ham salad

beans in pesto

Dinner

2 pork chops, pan fried with onions

1 sausage [a cheat]

asparagus

broccoli

peas

carrots

Monday

Breakfast

Steamed smoked haddock

Peas, broad beans, broccoli

Mixed beans in pesto

Lunch

Boiled egg

Slice of ham

Salad leaves

Mixed beans in pesto

Dinner

Stir fried chicken breast

Stir fry vegetables

1/3 pack of black-bean sauce

Mushrooms

Cheats

Handful of crisps

small spoon of vanilla ice cream

Tuesday

Breakfast

Poached egg

Slice of ham

Peas and broad beans

Mixed beans in pesto

Lunch

Ham and egg salad

Dinner

Gammon 

Poached egg

Peas and broad beans

Wednesday

Breakfast

Steamed smoked haddock

Peas, broad beans, broccoli

Mixed beans in pesto

Lunch

1/4 Chicken Salad

Dinner

Pork chops

Salad

Sweetcorn

Thursday

Breakfast

Ham

Poached egg

Peas, broad beans and broccoli

Mixed beans in pesto.

Lunch

1/4 chicken

1/2 pack of stir fry vegetables

Dinner

vegetable curry

fried mushrooms

peas

Friday

Breakfast

Steamed smoked haddock

Peas, broad beans, broccoli

Mixed beans in pesto

Lunch

4 rashers of back bacon

1 poached agg

Peas and broad beans.

Dinner

Chicken Salad

Saturday

Breakfast

Apple and Blackberry pie with ice cream

Snack

1/2 an Easter egg

Lunch

Bacon Sandwiches (6 slices of back bacon on 3 rounds of bread)

Snack

Cadbury's Twirl chocolate bar

Dinner

1/2 12" home cooked thin crust pepperoni pizza

Fried mushrooms

sweetcorn

Salad

Snack

2 Cadbury's caramel eggs 40g (195KCal each)

Week 5 - results

Weight down 2.8Lb for this week, a pound more than last week. This week has also seen my Visceral fat drop by a further percentage point to 8%.