'Look Good Feel Great' Plus Macronutrient Table - CrossFit Canning Vale For Fitness BOOTCAMP | Crossfit Perth | Weight Loss and Fat Burning Canning Vale | Circuit Training | Bootcamps Perth | Boxing | For Fitness

Shopping Cart

0

There's nothing in your cart yet!

Outdoor Training

Canning Vale: Newhaven Park - Wright Road Piara Waters
South Perth: Windsor Park - Mill Point Road

Gym Location

Unit 11, 489
Nicholson Road
Canningvale 6155

Bookings:

See Office Hours

Products
Search
View Cart

Shopping Cart

0

There's nothing in your cart yet!

“Look Good Feel Great” Stephen J. Smith

Look Good, Feel Great will guide you through a simple 10-step process to lose all the fat you want - FOREVER!

This unique approach to fat loss helps you create your own individualised plan that suits your lifestyle and is guaranteed to deliver results.

Click here to buy now!

Macronutrient Information Table

Protein	Amount	Calories	Carbs	Protein	Fat
			(g)	(g)	(g)
Steak (cooked)	100 g	191	0	32	7
Chicken (cooked)	100 g	157	0	28	5
Turkey (cooked)	100 g	152	0	29	4
Tuna (drained)	100 g	109	0	25	1
Salmon	100 g	155	0	23	7
Eggs (whole, large)	1 egg	71	0	6.5	5
Egg white (large)	1 egg white	16	0	4	0
Beans (3-bean mix)	100 g	102	16.5	8	0.5
Almonds	30 g (25-30 nuts)	174	1.5	6	16
Cashews (roasted)	30 g (12-16 nuts)	187	8	5	15
Sunflower seeds	30 g	165	0.5	7	15
Cottage cheese (skim)	100 g	70	1	15.5	0.5
Protein Powder	30 g (1 scoop)	117	3	24	1
Tofu	100 g	161	1.5	17.5	9.5
Diet Jelly	500 mls (1 sachet)	32	0	8	0

Carbohydrate	Amount	Calories	Carbs	Protein	Fat
			(g)	(g)	(g)
HIGH DENSITY	>2 cals/gram
Pasta (uncooked)	30 g	100	23	2	0
Bread	1 slice (35 g)	80	15	4	0.5
Cereal	30 g	109	20	5	1
Sugar	1 teaspoon (5 g)	20	5	0	0
Honey	1 teaspoon (5 g)	16	4	0	0
Fruit juice	1 glass (200 ml)	80	20	0	0
Flour	30 g	100	20	4	0.5
Rice (uncooked)	30 g	105	24	2	0
Oats	30 g	106	17	4	2.5
Simmer sauce	100 g	141	9.5	1	11
Pasta sauce	1 tablespoon (30 ml)	45	7	1	1.5
Tomato sauce	1 tablespoon (30 ml)	36	8.5	0.5	0
BBQ sauce	1 tablespoon (30 ml)	58	14.5	0	0
Mayonnaise (low-fat)	25 ml	46	6	0	2.5
Sultanas	1 tablespoon	48	12	0	0
Jam	1 serve (15 g)	40	0	0	0

Carbohydrate	Amount	Calories	Carbs	Protein	Fat
			(g)	(g)	(g)
MEDIUM DENSITY	0.4-2 cals/gram
Baked Beans	100 g	92	17	5	0.5
Sweet potato (boiled)	100 g	72	16.5	1.5	0
Potato (boiled)	100 g	62	13	2.5	0
Pumpkin (uncooked)	100 g	45	11	0	0
Sweet corn	100 g	85	19	0	1
Peas	100 g	60	7	7	0.5
Beans (3-bean mix)	100 g	100	16	8	0.5
Apple	1 small (100 g)	44	11	0	0
Banana	1 small (100 g)	60	15	0	0
Grapes	1 small bunch (100 g)	64	16	0	0
Orange	Flesh only (100 g)	40	10	0	0
Pear	1 small (100 g)	44	11	0	0
Rice cakes	1 slice (35 g)	50	10	1	0.5
Corn thins	1 slice (6 g)	20	4.5	0.5	0
Full cream milk	100 mls	66	4	3.5	4
Reduced fat milk	100 mls	47	4.5	4	1.5
Skim milk	100 mls	44	6.5	5.5	0
Soy milk	100 mls	63	6.5	2.5	3
Light soy milk	100 mls	55	7.5	3	1.5
Plain yoghurt	100 g	79	11	3	2.5
Dessert yoghurt	100 g	111	17	4	3
Diet yoghurt	100 g	60	12.5	2.5	0

Carbohydrate	Amount	Calories	Carbs	Protein	Fat
			(g)	(g)	(g)
LOW DENSITY	<0.4 cals/gram
Carrots	1 small (100 g)	24	6	0	0
Green beans	100 g	14	2	1.5	0
Tomato	1 small (100 g)	12	3	0	0
Cucumber	1 medium (100 g)	12	3	0	0
Lettuce	3 cups (100 g)	4	1	0	0
Alfalfa sprouts	100 g	32	8	0	0
Capsicum	Chopped (100 g)	16	4	0	0
Squash	100 g	24	6	0	0
Zucchini	100 g	16	4	0	0
Peach	1 small (100 g)	36	9	0	0
Strawberry	2/3 cup (100 g)	20	5	0	0
Onion	100 g	24	5.5	0.5	0
Broccoli (boiled)	100 g	26	0.5	5	0.5
Cauliflower (boiled)	100 g	20	2	3	0
Bean Sprouts	100 g	32	4	3	0.5
Cabbage	100 g	16	2	1	0.5
Spinach	100 g	20	1	3	0.5
Celery	100 g	12	2	1	0

Fat	Amount	Calories	Carbs	Protein	Fat
			(g)	(g)	(g)
Oils	1 teaspoon	45	0	0	5
Avocado	100 g	160	3	1	16
Almonds	30 g (25-30 nuts)	174	1.5	6	16
Cashews (roasted, salted)	30 g (12-16 nuts)	187	8	5	15
Pumpkin seeds	30 g	160	1	14	10
Sunflower seeds	30 g	170	0.5	7	15.5
Peanut Butter	20 g	126	3.5	4.5	10.5