Jekyll2026-08-14T21:03:30+00:00https://diet.chrispinnock.com/feed.xmlChris Pinnock’s Diet BlogThis blog is designed to keep me in check by publishing the progress of my recent dieting activities.Progress Report 14/8/262026-08-14T20:47:00+00:002026-08-14T20:47:00+00:00https://diet.chrispinnock.com/2026/08/14/progressSince my birthday celebration a couple of weeks ago, I’ve been slack. Very slack. And when we get slack, it’s time to tighten up. Severely. I’m not even going to post my statistics.

I wrote previously that I fell over in February and strained my arm getting up afterwards. Well, I went to the physio yesterday and it looks like I’ve got a problem with my left arm. My left shoulder (pictured - mirror, etc) sticks up higher than my right. It’s causing me discomfort at the gym. And my strength is not what it should be. I’m awaiting a scan to find out what is wrong. My PT is excellent and has adjusted my training plan. We will be careful until the scan tells me what is really happening.

Anyway, I digress. Here’s what we are going to do. I’m going to eat similar food every day with three different options in the evening. I’ve also got a menu with a glass of prosecco should the need arise.

I’ve simplified it here for the blog, but the breakfast and lunch are the same every day. At dinner I can have chicken, cod or salmon. I can do 2 days a week of each for my 6 days.

Salmon is fattier and higher in calories. On the chicken and cod days I can supplement with a piece of cheese. And if I feel the need, I can lower the cheese intake and have a glass of Prosecco.

Breakfast

  • Four eggs cooked in 5g of butter
  • 100g Spinach

Approx 394 calories, 36g protein.

Lunch

  • 300g Beef Mince in 5ml of olive oil
  • 100g Spinach
  • 80g Peas

Approx 617 calories, 100g protein.

Supplements

  • Collagen
  • Creatine
  • Various pills (zinc, vitamin D, etc)

Approx 25 calories, 5.85g protein.

Dinner

Protein - one of:

  • 300g Chicken Breast
  • 360g Cod Fillets
  • 300g Salmon

Accompanied by:

  • 150g Broccoli
  • 80g Runner Beans

The calorific breakdown (including the vegetables):

  • Chicken Breast 484 calories, 95g protein
  • Cod 430 calories, 90.7g protein
  • Salmon 826 calories, 73g protein

Snack

If I’m not eating Salmon, I can have either:

  • 75g Brie (280 calories, 12.75g protein)
  • 75g Cheddar (312 calories, 19g protein)

If I reduce the Cheddar a bit I can also do:

  • 50g Cheddar (208 calories, 12.7g protein)
  • 250ml Prosecco (162 calories)

It’s not the same overall, but I’m still under 2000 calories.

Gym days

If I need it, I can have 30g of porridge oats.

]]>Macros 14/8/262026-08-14T18:15:00+00:002026-08-14T18:15:00+00:00https://diet.chrispinnock.com/2026/08/14/macros Calories Protein (g) Fat (g) Sugars (g) Non (g) 1617.73 159.3448 76.967 37.806 31.675

Now the untrained observer will have noticed that I didn’t post yesterday. I went out and had some drinks, and some burgers. Whoops. I know exactly how much I consumed, but you never will. Today I’m cheating further. Here are my food statistics. I’m probably going to have some wine. And I will get back on the wagon next week.

Item Meal Items g Calories Protein Fat Sugars Non-Sugars
Egg Large Breakfast 3   255 24.9 17.1 1.5 1.5
Spinach Breakfast   100 18 2.5 0.5 0.5 0.1
Butter Breakfast   6 43.02 0.051 4.866 0 0.0036
Porridge (Oats) Other   32 112 3.28 2.24 0.4 19.36
Banana (6-7”) Other 1   90 1 0 23 0
Beef Mince - 5% fat Lunch   250 420 77.5 11.75 0.625 0.625
Olive Oil (Normal) Lunch   5 39.67 0 4.5 0 0
Peas Lunch   101 68.68 4.949 0.707 4.949 2.626
Broccoli Dinner   204 69.36 6.6708 1.122 0 6.9564
Cucumber Dinner   103 14.42 1.03 0.618 1.236 0
Tomato - Round Dinner   164 26.24 0 0 4.756 0
Salmon filets Dinner   168 421.68 37.464 29.064 0.84 0.504
Olive Oil (Normal) Dinner   5 39.67 0 4.5 0 0
]]>Macros 12/8/262026-08-12T19:15:00+00:002026-08-12T19:15:00+00:00https://diet.chrispinnock.com/2026/08/12/macros Calories Protein (g) Fat (g) Sugars (g) Non (g) 2032.9 196.7825 105.482 15.735 8.2566

Just over 2000 calories today because of an egg with my steak. My bike is back on the road and so there is a danger of cardio tomorrow.

Item Meal Items g Calories Protein Fat Sugars Non-Sugars
Egg Large Breakfast 3   255 24.9 17.1 1.5 1.5
Cheese - EM Cheddar Breakfast   66 274.56 16.764 22.836 0.165 0.165
Spinach Breakfast   100 18 2.5 0.5 0.5 0.1
Butter Breakfast   11 78.87 0.0935 8.921 0 0.0066
Beef Mince - 5% fat Lunch   250 420 77.5 11.75 0.625 0.625
Olive Oil (Normal) Lunch   5 39.6666666666667 0 4.5 0 0
Peas Lunch   125 85 6.125 0.875 6.125 3.25
Spinach Lunch   100 18 2.5 0.5 0.5 0.1
Runner beans - prepared Dinner   80 22.4 1.04 0.4 2.16 1.36
Spinach Dinner   100 18 2.5 0.5 0.5 0.1
Tomato - Round Dinner   90 14.4 0 0 2.61 0
Steak - Ribeye Dinner   220 704 54.56 31.9 0.55 0.55
Egg Large Dinner 1   85 8.3 5.7 0.5 0.5
]]>Macros 11/8/262026-08-11T18:50:00+00:002026-08-11T18:50:00+00:00https://diet.chrispinnock.com/2026/08/11/macros Calories Protein (g) Fat (g) Sugars (g) Non (g) 1894.50 182.604 120.245 8.473 11.209

After a few days off (don’t ask), I’m back in the game, coming in at 1895 calories. I’ve just been to the gym. Unfortunately I have a complicated puncture to fix on my bike, so I didn’t get much cardio done today.

Item Meal Items g Calories Protein Fat Sugars Non-Sugars
Butter Breakfast   10 71.7 0.085 8.11 0 0.006
Cheese - EM Cheddar Breakfast   26 108.16 6.604 8.996 0.065 0.065
Egg Large Breakfast 3   255 24.9 17.1 1.5 1.5
Peas Lunch   52 35.36 2.548 0.364 2.548 1.352
Olive Oil (Normal) Lunch   5 39.67 0 4.5 0 0
Beef Mince - 5% fat Lunch   250 420 77.5 11.75 0.625 0.625
Broccoli Dinner   160 54.4 5.232 0.88 0 5.456
Runner beans - prepared Dinner   80 22.4 1.04 0.4 2.16 1.36
Spinach Dinner   100 18 2.5 0.5 0.5 0.1
Salmon filets Dinner   165 414.15 36.795 28.545 0.825 0.495
Olive Oil (Normal) Dinner   5 39.67 0 4.5 0 0
Cheese - EM Cheddar Snack   100 416 25.4 34.6 0.25 0.25
]]>Progress Report 1/8/262026-08-01T14:30:00+00:002026-08-01T14:30:00+00:00https://diet.chrispinnock.com/2026/08/01/progressI’m feeling a little “meh” because I don’t feel I’m making a lot of progress. The last measurement I took was on Thursday. I weighed in at 78.1kg and 12.42kg fat. I need to lose 300g of fat this month. This is entirely possible. But I have to get through two massive BBQs and a trip to Rome (an inevitable carbohydrate fest).

Day Sun Mon Tue Wed Thu
Weight 79.3 - - 78.3 78.1
Fat % 17.1% - - 16.2% 15.9%
Fat 13.56 - - 12.6846 12.42

I’m on the limit with the calories, but I’ve been cycling on my single-speed roadbike. I need to do more cardio.

  Tue Wed Thu Fri
Calories 1906.40 1938.97 2005.39 2043.21
Protein (g) 196.971 197.0483 194.15925 195.73
Fat (g) 106.15 113.8475 108.86175 96.2635
Sugars (g) 13.0275 13.825 21.107 20.075
Non (g) 26.8899 18.9855 47.15465 17.7782

Three problems with the objectives:

  • I’m finding it impossible to write for 1 hour a day. I think this rule sucks. As I write this, it’s approaching 1500 on Saturday and I haven’t done any writing on the book yet. Let’s see.
  • At least 15 minutes of bass practice a day. Last weekend, as I was leaving the house, one of my dogs knocked my bass guitar over and split the neck. This made it impossible to practice over the weekend. As this is the land of plenty, I already have a new one. But I’m still not doing enough practice.
  • No alcohol. I had a glass of red wine last night and I will have a glass of prosecco tonight. I’m breaking the rules, but not too badly.
]]>Progress Report 25/7/262026-07-25T06:00:00+00:002026-07-25T06:00:00+00:00https://diet.chrispinnock.com/2026/07/25/progressI managed to survive a holiday and not put on too much weight. We ate a lot on holiday, but walked a lot too. I end the week around 12.8kg of fat and I need to be 12.1kg at the end of August. So I just need to keep going.

Day Tue Wed Thu Fri  
Weight 78.9 78.4 78.7 78.1 78.2
Fat % 16.7% 16.7% 16.8% 16% 16.4%
Fat 13.1763 13.0928 13.2216 12.496 12.8248

I’ve managed to stay under 2000 calories, except on Thursday where some salmon pushed me over the limit.

  Mon Tue Wed Thu Fri
Calories 1429.71 1899 1934.5 2081.5 1901
Protein (g) 112.2185 164.6412 245.0333 208.0868 237.1175
Fat (g) 83.362 71.865 95.9125 114.8305 93.503
Sugars (g) 9.2375 14.148 11.14 16.862 12.9075
Non (g) 6.2029 30.2373 17.3739 29.9689 19.2165

In terms of my objectives:

  1. 1800-2000 calories Sun - Fri, low-carb - other than Thursday, this is good.
  2. Except 30g porridge allowed 2 hours before workouts. Yes.
  3. Abs workouts Mon, Wed, Fri and Sat. Yes (although I need to get around to it today…)
  4. Gym Tue, Thu and Sat. Yes.
  5. One hour of working on my book Mon - Sat. This is by far the most difficult and I didn’t get to it yesterday. Writing for one hour a day is not necessarily the best way to do it anyway.
  6. At least 15 minutes of bass practice a day. Yes, except I was a bit under yesterday.
  7. Wind down after 8pm. Yes.
  8. 6500+ steps daily. Yes.
  9. Exercise bike or go somewhere on the bike, 4 times a week. Yes.
  10. No alcohol (except 5th, 8th and 15th August). Yes.

All in all, a controled week. Now I’m off to the gym.

]]>The Rules of 20th July2026-07-20T16:00:00+00:002026-07-20T16:00:00+00:00https://diet.chrispinnock.com/2026/07/20/rulesI keep wavering on my approach to diet and fitness. The idea was to lose at least 2kg of fat by the end of August and to maintain that loss. I don’t see this happening unless I get stricter. Here are the new rules, including some outside of dieting:

  1. 1800-2000 calories Sun - Fri, low-carb.
  2. Except 30g porridge allowed 2 hours before workouts.
  3. Abs workouts Mon, Wed, Fri and Sat.
  4. Gym Tue, Thu and Sat.
  5. One hour of working on my book Mon - Sat.
  6. At least 15 minutes of bass practice a day.
  7. Wind down after 8pm.
  8. 6500+ steps daily.
  9. Exercise bike or go somewhere on the bike, 4 times a week.
  10. No alcohol (except 5th, 8th and 15th August).

Saturday is a cheat day and I will not measure calories. I will also eat what I want, but not too much.

I considered going harder and switching to one meal a day. But I don’t think I could cope with this at the moment, so we will do what we can.

]]>Progress Report 17/7/262026-07-17T09:00:00+00:002026-07-17T09:00:00+00:00https://diet.chrispinnock.com/2026/07/17/progressI’ve had a better week more or less. On Tuesday I was not able to count my calories because I ate out. I can tell you I had too many. I went to a comedy show with a friend and we had a drink (or two). But every other day where I could measure the calories, I consumed below 2000. Even with a glass of prosecco whilst England lost the football.

I need to lose another 800g of fat to hit my target at the end of August.

Day Tue Wed Thu Fri
Weight 79.5 79.3 79.4 79
Fat % 17% 16.6% 16.9% 16.3%
Fat 13.515 13.1638 13.4186 12.877

However I’m a bit burnt out and I need a break from everything. This evening I’m going to the coast for a bit. I will not be measuring anything at all. When I come back, I will either be going harder on myself with the current calorie counting or I will adopt one meal a day into August. Let’s see. I’ll post on Monday.

]]>Progress Report 11/7/262026-07-11T05:20:00+00:002026-07-11T05:20:00+00:00https://diet.chrispinnock.com/2026/07/11/progressI’m afraid it doesn’t feel like a good week again. And the culprit is alcohol. Last night was probably the worst. I sat at the computer hacking on Debian packages. To be fair, anyone doing this needs a drink.

I averaged 2363 calories. Sunday was a write off. But I should not be too worried. Other than this, I’m eating the right things.

  Sun Mon Tue Wed Thu Fri
Calories 3569.255 2003.91 2043.48 1939.56 2330.31 2292.39
Protein (g) 195.65235 199.0675 224.251   204.4479 192.9433
Fat (g) 185.0455 90.425 77.8334   114.57 108.225
Sugars (g) 12.058 22.779 26.091   31.029 6.473
Non (g) 15.9415 11.5796 36.3667   37.3626 8.4026

I’ve started to use my bike again but it’s not enough.

Anyway, I’m back to 12.6kg of fat. This is a dubious measurement, but the statistics are going in the right direction. More discipline next week.

Day Sun Mon Tue Wed Thu Fri  
Weight   79.8 79.3 78.8   78.7 78.4
Fat %   17.4% 17.4% 17.1%   16.6% 16.1%
Fat   13.8852 13.7982 13.4748   13.0642 12.6224
]]>Progress Report 4/7/262026-07-04T11:20:00+00:002026-07-04T11:20:00+00:00https://diet.chrispinnock.com/2026/07/04/progressGood grief. What a mess. I spent last Saturday travelling to Geneva and taking a cheat day. Then I ended up starting Sunday with a croissant. This set the tone and I ended up having another cheat day. Monday and Tuesday were fine bar the drinks — a 3am finish on one, a leaving party on the other. On Wednesday, I had to travel again and I gave up. And on Thursday, I had some very nice wine that I bought in Switzerland. Oh dear. It’s put my progress back.

I don’t have many measurements this week unfortunately. I also awoke with cramp this morning, the alarm clock of the middle aged. And I forgot to weigh myself. Duh. Anyway, yesterday I was 80.1kg with 17.3% (13.9kg) of fat. That is an unfortunate increase. The fat measurements are hit and miss on domestic scales, but I need to work on this to restart progress towards my target for end of August (about 12kg of fat).

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