My weekend tracking

Good morning.

As promised, here is my weekend of food tracking.


  • Pre-gym (6:30 am) - Quest protein bar and banana; coffee
  • Breakfast (10 am) - 180g Chobani, banana, maple syrup, 30g granola; 2 pieces of vegemite toast (with butter)
  • Lunch (1 pm) - 2 ham and cheese rolls (on gluten free bread from the farmers market - cost $10 for eight rolls and tasted like cardboard); coffee
  • Snacks (3 pm - 5 pm) - half a pineapple, watermelon, 15 Jatz biscuits
  • Dinner (7 pm) - 3 halloumi, chorizo and vegetable kebabs (Mum's recipe - from her cookbook!); 1 glass diet ginger beer


  • Breakfast (8 am) - three waffle with maple syrup, banana, blueberries and some cream (not sure why... I don't really like cream); coffee
  • Lunch (1:30 pm) - 2 crumbed lamb cutlets (deep fried), salad, and chips (unexpected, but eaten); diet Coke
  • Snacks (3pm - 5pm) - watermelon and apple
  • Dinner  (7 pm) - six meatballs topped with mozzarella cheese, on the gluten-free rolls (tasted even more like cardboard - if cardboard ages); 1 glass diet ginger beer
  • Dessert (8 pm) - Skinny Cow choc mint ice cream cookie

If I talk too much about myself, I can justify everything and give a compelling argument as to why everything was ideally suited, for some obscure reasons. Instead, I'll stick to a few dot points.

I have not run the numbers, but here are my semi-detached thoughts on the food intake.

Very high carbohydrate
Toast, gluten-free cardboard, granola, maple syrup, pancakes, and a lot of fruit!

Fruit is a great source of micronutrients, but it does contain sugar. A couple of pieces per day is fine, but this intake was about 5-7, which is quite high.

Plenty of saturated fat
Deep-fried cutlets, cream, meatballs, cheese, etc. I would prefer to see a better ratio of saturated, monounsaturated and polyunsaturated fats.

Although, if I was looking at someone else's diet, I would want a larger sample size to assess fat intake across. It's rare to have the ideal ratio (1:1:1) on a single day, but it evens out across the week.

Far from perfect
This was a good weekend to track - you can clearly see my diet clearly isn't perfect!

Typically, the Sunday lunch would usually be a lower-energy, leaner option, such as the salad I was going to order instead of cutlets (I swear that's true). However, there would also usually be an extra meal in there, somewhere, so the energy intake would be similar overall (with probably more protein and less fat).

The fact that I am relatively active and carry some muscle mass means that my energy budget is quite large, so I can eat more food than most. This tends to show up with increased meal frequency (4-6 meals per day) and large meals. 

The challenge with this is it's very easy to overeat, and there are plenty of opportunities to do so. However, that's nothing to complain about - it requires the same discipline to manage as does a 55kg female consuming 1600 kcals.

Send your tracking
For those of you who completed the tracking, I'll get back with some feedback before COB Wednesday.

If you haven't replied with the tracking yet, do so by 5pm tonight and I will get back to you. 

Yours in gluten-free bread,

Tom Fitzgerald.

Tom Fitzgerald