Com 5000, food diary

Food Diary

Record what you have eaten as soon as possible after meals, it makes it easier to remember what and how much you have eaten. Eat what you would normally eat to give a true reflection of your current dietary intake.

Portion Size: indicate how much of each food was eaten using cups, ounces, teaspoons or tablespoons. For meats estimate how many ounces, a deck of cards size portion is approx 3 ounces. A cup of vegetables would be about the size of a tennis ball.

Include as much information as possible including, if fruit and vegetables were frozen, type of cereal/oatmeal, type of bread etc.

Try to be as accurate as possible and include the timings of when you ate.

Record three days of food intake and exercise completed, including two week days and one weekend day.

Time Quantity Food item and method of preparation

Before paddling Half cinnamon bagel with peanut butter

After practice Can of sardine./ one egg bagel with one egg, turkey and cheese

Lunch 1cup ½ of couscous and corn and shrimp

Before paddling I cup of cinnamon apple sauce / on granola bar chocolate and caramel

Dinner Beef pasta with tomato sauce and salad (ranch dressing)

Name: Hugues Fournel Date: feb14 2011

Training Log (time of session, type of session, duration, intensity)

Morning Afternoon

4x(6x8'')1'22off - R/R/0/0 10'off(set)

I:100% V:3,2 SR:>140

*Warm-up B *Cool-down (2x3') *Between sets (1x3')

6x4')2'off

I:70% V:24,0

Run

30min

Name: Hugues Fournel Date: Feb15 2011

Time Quantity Food item and method of preparation

Before paddling One big boll of bio oats cereal with vanilla soy milk

After

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