Back in Shape
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Home09 Jun 2018
Contact Me05 Jan 2015
Onwards... (week 21+)15 Mar 2012
Weight Loss Chart13 Mar 2012
Exercise16 Nov 2011
 

Back in Shape Target

  11st ½lb / BMI 24.93

Ideal Target Weight

 • 10st / BMI 22.59

Current Weight

 • 10st 12lbs / BMI 24.53

Start Weight

 • 13st 4.½lbs / BMI 30.10

Weight Loss So Far...     [+]

 • 2st 6.½lbs (or 34.½lbs)

Quick Tips & Tricks

Remove temptation - keep sweets and chocolate out of the kitchen cupboard.


Last updated: August 29th, 2011  
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August (week 13-16)

It's now twelve weeks in to my revised healthy life plan and I'm still happy with my progress.

Noticable differences after 12 weeks...

  • I have dropped yet another belt notch (about five inches from my waist in total now)
  • I am wearing a clothes size smaller... and even that's now starting to get a bit loose 
  • My upper-arms are shrinking
  • My thighs look much slimmer
  • I no longer suffer random bouts of morning backache

Please continue to follow my progress and be inspired by my diet and exercise log for August below.

As always, I am aiming to average an intake of 1200 calories per day but some days will be more and some days will be less depending on how I feel and what's in the fridge!

Please note that all calorie counts are approximate (sensible) estimations - I don't count every single calorie and I tend to round up to the nearest 25.

Please note, ongoing family illness is currently making exercise difficult - sadly, I do not have time to schedule regular exercise until other commitments ease-up, so this month I am not very active.


Week 13 Log - 1 lb lost

Monday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 2 slices of wholemeal slimmers bread, toasted + 1 small tin of mackerel in tomato sauce (300 calories)
  • Dinner: 1 small lean rump steak + 1 fried egg + 1 tbsp of garden peas (400 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 handful of cherries + 1 sweet currant Ryvita (50 calories)
  • Calorie intake: 1000 approx
  • Exercise: none

Tuesday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 1 small wholemeal bread cob + 2 slices of ham + 1 tbsp of low-fat coleslaw + 1 corn cob (400 calories)
  • Dinner: 1 small serving of savory golden rice with mixed veg (200 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk + 1 can of shandy (250 calories)
  • Snacks: ¼ galia melon (50 calories)
  • Calorie intake: 1100 approx
  • Exercise: none

Wednesday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: ½ small wholemeal bread cob + 1 tsp Philadelphia Light cheese spread + 170g of prawns + ½ baby gem lettuce + 1 tbsp of low-fat coleslaw (300 calories)
  • Dinner: 1 salmon fillet, baked + 4 new potatoes, boiled + 1 tsp Philadelphia Light cheese spread + 1 corn cob (350 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 handful of cherries (50 calories)
  • Calorie intake: 950 approx
  • Exercise: none

Thursday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 1 small mug of fresh tomato soup + 2 slices of wholemeal slimmers bread, toasted + low-fat cheese + onion (400 calories)
  • Dinner: 1 serving of "Courgette Carbonara with Tagliatelle" pasta (450 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 bag of Walkers french fries (75 calories)
  • Calorie intake: 1175 approx
  • Exercise: none

Friday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 2 slices of wholemeal slimmers bread, toasted + 1 tsp Philadelphia Light cheese spread + 2 slices of ham + 1 tbsp of low-fat coleslaw (300 calories)
  • Dinner: 1 medium fish sushi selection/platter (400 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk + 1 can of shandy (250 calories)
  • Snacks: 1 bag of Walkers french fries (75 calories). "Chocolate Banana" (175 calories)
  • Calorie intake: 1400 approx
  • Exercise: none

Saturday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 3 Ryvita + Philadelphia Light cheese spread + 2 slices of ham + 4 tomatoes (300 calories)
  • Dinner: beef steak + 8 crispy cajun potato wedges (400 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 apple (50 calories). 1 small serving of savory golden rice with mixed veg (200 calories)
  • Calorie intake: 1200 approx
  • Exercise: none

Sunday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 3 egg omlette + 2 large mushrooms + 4 cherry tomatoes + 2 slices of ham + 1 Dairylea Light cheese triangle (400 calories)
  • Dinner: ½ bag of Batchelors Pasta 'n' Sauce (225 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 handful of raisins (100 calories)
  • Calorie intake: 975 approx
  • Exercise: none


Week 14 Log - ½ lb lost

Monday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 1 small wholemeal bread cob + 1 Dairylea Light cheese triangle + 1 tbsp of low-fat coleslaw (300 calories)
  • Dinner: 200g Uncle Ben's egg fried rice (350 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 bag of Walkers french fries (75 calories)
  • Calorie intake: 975 approx
  • Exercise: none

Tuesday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: large baked potato with tuna, sweetcorn + mayonaise (500 calories)
  • Dinner: 1 small wholemeal bread cob + 1 slice of edam cheese + 1 tbsp of low-fat coleslaw (350 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: ice cream (300 calories)
  • Calorie intake: 1500 approx
  • Exercise: none

Wednesday

  • Breakfast: small bowl of Shreddies + semi-skimmed milk (250 calories)
  • Lunch: 1 large skinless chicken breast fillet + 1 slice of bacon ceasar salad (400 calories)
  • Dinner: 2 slices of wholemeal slimmers bread, toasted + 2 Dairylea Light cheese triangles (150 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 bag of Walkers french fries (75 calories). small slice of apple pie + custard (400 calories)
  • Calorie intake: 1325 approx
  • Exercise: none

Thursday

  • Breakfast: small bowl of Shreddies + semi-skimmed milk (250 calories)
  • Lunch: 1 mug of fresh carrot and corriander soup + 1 thin slice of granary bread (150 calories)
  • Dinner: 90g of prawns + ½ baby gem lettuce + 1 tbsp of low-fat coleslaw (125 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: "Chocolate Banana" (175 calories). 1 handful of raisins (100 calories). muesli bar (100 calories)
  • Calorie intake: 950 approx
  • Exercise: none

Friday

  • Breakfast: small bowl of Shreddies + semi-skimmed milk (250 calories)
  • Lunch: 1 mug of fresh broccoli + stilton soup (125 calories)
  • Dinner: 2 slices of wholemeal slimmers bread, toasted + 1 tsp Philadelphia Light cheese spread + 90g of prawns + 1 tbsp of low-fat coleslaw (275 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: "Chocolate Banana" (175 calories). 1 handful of raisins (100 calories)
  • Calorie intake: 975 approx
  • Exercise: none

Saturday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar (300 calories)
  • Lunch: 3 Ryvita + Philadelphia Light cheese spread + 2 slices of ham + 4 tomatoes (300 calories)
  • Dinner: 1 serving of "Sweet Sausage and Cabbage Concoction" (400 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories). glass of white wine (250 calories)
  • Snacks: 1 handful of raisins (100 calories). 1 small bag of plain popcorn (350 calories)
  • Calorie intake: 1750 approx
  • Exercise: none

Sunday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar (300 calories)
  • Lunch: 1 very small serving of "Sweet Sausage and Cabbage Concoction" (200 calories). ½ baked potato + 1 tsp Philadelphia Light cheese spread (150 calories)
  • Dinner: 1 serving of "Lincolnshire Sausage Pasta Salad with Tomato and Spring Onion" (450 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 handful of raisins (100 calories)
  • Calorie intake: 1250 approx
  • Exercise: none


Week 15 Log - 1.½ lbs lost

Monday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 1 small serving of "Lincolnshire Sausage Pasta Salad with Tomato and Spring Onion" (300 calories)
  • Dinner: 1 medium white bread cob + 4 slices of roast beef and low-fat margarine (550 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories). ½ can of ginger beer (100 calories)
  • Snacks: 2 sweet currant Ryvita (100 calories). muesli bar (100 calories)
  • Calorie intake: 1400 approx
  • Exercise: none

Tuesday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 1 small mug of fresh tomato soup + 1 small wholemeal bread cob + 2 slices of ham + 1 Dairylea Light cheese triangle (325 calories)
  • Dinner: 1 serving of "Courgette Carbonara with Tagliatelle" pasta (450 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 small slice of homemade apple cake (300 calories)
  • Calorie intake: 1325 approx
  • Exercise: none

Wednesday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar (300 calories)
  • Lunch: 2 slices of wholemeal slimmers bread, toasted + 2 soft boiled eggs (250 calories)
  • Dinner: 1 serving of "Piri-Piri Turkey with Rice and Yogurt" (400 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 small slice of homemade apple cake (300 calories)
  • Calorie intake: 1300 approx
  • Exercise: none

Thursday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar (300 calories)
  • Lunch: 1 small wholemeal bread cob + 1 Dairylea Light cheese triangle + 1 slice of ham + 1 tbsp of low-fat coleslaw (350 calories)
  • Dinner: carvery pub dinner (600 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: ice cream (300 calories)
  • Calorie intake: 1600 approx
  • Exercise: none

Friday

  • Breakfast: 1 banana (75 calories)
  • Lunch: 1 small wholemeal bread cob + 1 Dairylea Light cheese triangle + 1 slice of ham + 1 tbsp of low-fat coleslaw (350 calories)
  • Dinner: ½ bag of Batchelors Pasta 'n' Sauce (225 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 handful of raisins (100 calories). "Chocolate Banana" (175 calories). 1 small slice of homemade apple cake (300 calories)
  • Calorie intake: 1275 approx
  • Exercise: none

Saturday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar (300 calories)
  • Lunch: ½ bag of Batchelors Pasta 'n' Sauce (225 calories)
  • Dinner: 2 slices of wholemeal slimmers bread, toasted + 2 soft boiled eggs (250 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 banana + 1 handful of raisins (175 calories)
  • Calorie intake: 1000 approx
  • Exercise: none

Sunday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar (300 calories)
  • Lunch: 2 slices of wholemeal slimmers bread, toasted + 2 soft boiled eggs (250 calories)
  • Dinner: slimmers vegetable lasagne ready meal (450 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 banana + 1 handful of raisins (175 calories)
  • Calorie intake: 1225 approx
  • Exercise: none


Week 16 Log - 1.½ lbs lost

Monday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 3 Ryvita + Philadelphia Light cheese spread + 2 slices of ham + 4 tomatoes (300 calories)
  • Dinner: 1.½ servings of "Spicy Cajun Beef Wraps" (450 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 2 sweet currant Ryvita (100 calories). muesli bar (100 calories). 1 handful of raisins (100 calories)
  • Calorie intake: 1300 approx
  • Exercise: none

Tuesday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 1 servings of "Spicy Cajun Beef Wraps" (300 calories)
  • Dinner: 1 small wholemeal bread cob + 1 tsp Philadelphia Light cheese spread (200 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: muesli bar (100 calories). 400g can of fruit cocktail (250 calories)
  • Calorie intake: 1100 approx
  • Exercise: none

Wednesday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: bacon + brie + cranberry sauce on focaccia bread (600 calories)
  • Dinner: 2 thin slices of fresh granary bread + 1 tsp Philadelphia Light cheese spread (350 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: muesli bar (100 calories). 1 milk chocolate Mars Bounty finger (150 calories). 200g canned peach slices (125 calories)
  • Calorie intake: 1375 approx
  • Exercise: none

Thursday

  • Breakfast: "Yogurt and Strawberry Crunch" (200 calories)
  • Lunch: 1 small wholemeal bread cob + 1 tsp Philadelphia Light cheese spread + 1 slice of chicken (250 calories)
  • Dinner: small baked potato + 1 tsp Philadelphia Light cheese spread + 1 tbsp of low-fat coleslaw (300 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 200g canned peach slices (125 calories). 1 banana (75 calories)
  • Calorie intake: 1000 approx
  • Exercise: none

Friday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar (300 calories)
  • Lunch: 1 small mug of fresh leak and potato soup + 1 small wholemeal bread cob + 1 tsp Philadelphia Light cheese spread (300 calories)
  • Dinner: 1 serving of "Courgette Carbonara with Tagliatelle" pasta (450 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories). glass of red wine (250 calories)
  • Snacks: "Chocolate Banana" (175 calories). 2 handfuls of plain tortilla chips + sour cream and onion dip (300 calories)
  • Calorie intake: 1775 approx
  • Exercise: none

Saturday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar (300 calories)
  • Lunch: 2 slices of wholemeal slimmers bread, toasted + 2 soft boiled eggs (250 calories)
  • Dinner:  slimmers carbonara ready meal (500 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 bag of small, sweet cinema popcorn (600 calories)
  • Calorie intake: 1700 approx
  • Exercise: none

Sunday

  • Breakfast: small bowl of porridge made with whole rolled oats + ½ water / ½ semi-skimmed milk + 1 tsp white sugar (300 calories)
  • Lunch: 2 slices of wholemeal slimmers bread, toasted + 2 soft boiled eggs (250 calories)
  • Dinner: small baked potato + 1 tsp Philadelphia Light cheese spread + ½ small can tuna in brine + 1 tbsp low-fat mayonaise (400 calories)
  • Drinks: several glasses of Robinsons Special R no-sugar squash + 3 cups of tea with milk (50 calories)
  • Snacks: 1 handful of raisins (100 calories)
  • Calorie intake: 1100 approx
  • Exercise: none
 


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