Tech307

TECH307
PROCESS DIARY
About
The process diary is intended to be a sequential recording of all project design
activities progressing towards the development of project solutions to the various
problems presented to solve.
Luke Hughes
TECH307
PROCESS DIARY
05/08/2016
What is the project?
Cookbook incorporating a nutritional guideline, meal plan, food styling and food photography.
What is the primary focus of the cookbook?

To produce a single day meal plan aimed at bodybuilders to assist in the healthy natural development
of muscles mass.
Clean eating
Following/incorporating nutritional guidelines
6 recipes (breakfast, snack, lunch, dinner, pre-workout, post-workout)
Simple
Nutritious
What is bodybuilding?
o
The use of progressive resistance exercise to control and develop ones musculature
(Emery, 2003)
Clean bulking
o
Increasing muscle mass without gaining body fat
Bodybuilding types
o
Aesthetic bodybuilding
Proportionate physique
What is perceived to look good
Traditional bodybuilding
Arnold Schwarzenegger
TECH307
ADVANCED TECHNOLOGY PROJECT PROCESS DIARY
LUKE HUGHES (S00165837)
TECH307
PROCESS DIARY
Aesthetic Bodybuilding
Traditional Bodybuilding
Image 1. Aesthetic Bodybuilder Gregg Avedon
Image 2. Traditional Bodybuilder

Arnold Schwarzenegger
Similar cookbooks on the market

There are many, many fitness and/or bodybuilding cookbooks in the market, however the majority
are based off anecdotal evidence from personal trainers and bodybuilders. Very few of these
cookbooks possess credible research, and are mainly from the United States. Some of the more
popular/successful books include:
The Bodybuilding Cookbook by Jason Farley
The Shredded Chef by Michael Matthews
Mens Health: Muscle Chow by Gregg Avedon
The High Protein Cookbook by Linda West Eckhardt and Katherine West Defoyd
Image 3. The Bodybuilding

Cookbook
Image 4. The Shredded Chef
Image 5. Mens Health:
Image 6. The High Protein
Muscle Chow
Cookbook
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What constitutes clean eating?
Eating whole foods like fruits, vegetables, whole grains and healthy proteins and fats.
Limit processed foods
Increase vegetable intake
Reduce or cut out saturated fat
Reduce or cut out alcohol intake
Limit added sugars
Reduce salt (sodium intake)
Eat less meat
Consume more whole grains
Increase fruit intake
Cut out refined grains (Eating Well, Lisa DAvgosa)
Australian Dietary Guidelines: Recommended Number of Serves

Recommended number (average daily) of serves from each of the five food groups
1. Men (19-50)
Vegetables and
Fruit
Grain (cereal) foods
legumes/beans
Meat, eggs, nuts,
Milk, yoghurt,
seeds
cheese and
alternatives
Note: discretionary serves = 0-3

(Eat for Health, 2015)
2. Energy requirements for highly active people will need to be higher than the average adult
male, therefore daily serves may require modification to account for this.
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Defining Constraints
Clean eating diet targeted towards the natural development of muscle mass
o
Clean eating refers to eating whole foods, or "real" foods, those foods that are
unprocessed or minimally processed, refined, and handled, making them as close to
their natural, raw state as possible.
No processed foods (whey protein powder accepted)

o
To dissect the definition of clean eating, a clean eating diet should contain no
processed foods, these are unprocessed/unrefined whole foods.
Diet high in fruit and vegetables
Limited to no saturated fat (where applicable)
Diet low in sugars
Diet low in sodium (salt)

o
Sodium-rich foods may cause water retention.
Water retention refers to an excessive build-up of fluid in the circulatory system,

body tissues, or cavities in the body.
A retention of water in the body presents a puffy, inflated look to the skin, an
appearance which bodybuilders do not want to see.
Diet consisting of wholegrains (non-refined grains)
Sample meal plan
Blank/modifiable meal plan
Staple ingredients list detailing macronutrient (protein, carbohydrates, fats) and energy
(kilojoules) quantities
Basal metabolic rate (BMR) calculation
Energy requirements for levels of physical activity
Comparison of body mass index and muscle mass index
6 modifiable recipes modifiable based of staple ingredients list

Styled and photographed meals
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PROCESS DIARY
16/08/2016
What should/needs to be included in the cookbook?
3. Contents
What is in the book
4. Disclaimer
State that individual nutritional requirements may differ based off:
i. Age
ii. Height
iii. Weight
iv. BMI
v. Metabolic rate
vi. Physical activity levels
Designed around an adult male (19-50)
5. About the author
Who am I?
Goals etc.
6. Purpose
The intent of the cookbook
How to use the cookbook
7. How much to eat
Based off body type, age, weight, metabolic rate, physical activity level, goal
8. What to eat
What a clean, healthy eating diet should generally consist of
9. Meal plan
One-day meal plan
i. Using the recipes in the book
Blank meal plan template
10. When to eat
Schedule
Routine
11. Staple ingredients list
Energy totals
Macronutrient (fat, protein, carbohydrates) totals
12. Recipes
6 in total, including breakfast, lunch, dinner, snack, pre-workout, post-workout
13. Closing comments
General advice
Reiteration of key points
14. References
Extensive list to backup claims
15. Glossary
Definitions of technical terms
16. Notes
Blank section for book users to make notes
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18/08/2016
Book title
Abs Are Made in The Kitchen

o Common expression by fitness enthusiasts
Image 7. Motivational Quote Abs are made in

the kitchen
85% food
o Eighty-Five Percent Food
o 85 Percent Food
o Actor, Mark Wahlberg, known by many for his physique, stated that a good body 15%
gym and 85% food
The Kitchen: Where Abs Are Made

o Modified from the expression above
Image 8. Actor, Mark Wahlberg Physique
Decision:
o Simple title
o Presents numerous cover ideas/opportunities with the inclusion of the colon
punctuation mark
o Straight to the point
o Consumers will easily understand the concept of the cookbook based off the title
May need to test the different titles (above) to conclusively decide on a title, though all cover
concepts/designs will be using this title.
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19/08/2016
Cover ideas/designs/concepts
Cover design 1:
This cover design draws the focus in on the foods, to inform

potential customers the nature of this book, a cookbook
Very dark in tone alluding to the masculine nature of the book
Image 9. Cover Design 1
Cover design 2:
Upper image of a kitchen, reflecting the first portion of the title
Lower image of abdominal muscles, reflecting the second

portion of the title
The imagery again informs potential customers of the nature of

the book.
Image 10. Cover design 2
Cover design 3:
Clean, easy to read cover text
Subtle imagery used to not detract from the book title, while
still informing potential customers of the nature of the book
Neutral colour palette
Image 11. Cover Design 3
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Redefining Clean Eating
Clean eating is a term primarily used by bodybuilding websites such as bodybuilding.com, and related
forum sites. More credible sources such as the Australian Dietary Guidelines and the Victorian
Governments better Health Channel refer to the general concept of clean eating as healthy eating.
The Australian Guidelines perfectly summaries healthy eating in guidelines 1-3:
Choosing amounts of nutritious foods and drinks to meet energy needs
Selecting a wide variety of nutritious foods from the five food groups every day
o
Vegetables
Fruit
Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as
breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley
Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans
Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat
And drink plenty of water
Limit the intake of foods containing saturated fat, added salt, added sugars and alcohol
o
Limit intake of foods high in saturated fat such as many biscuits, cakes, pastries, pies,
processed meats, commercial burgers, pizza, fried foods, potato chips, crisps and
other savoury snacks.
Replace high fat foods which contain predominantly saturated fats such as butter,
cream, cooking margarine, coconut and palm oil with foods which contain
predominantly polyunsaturated and monounsaturated fats such as oils, spreads, nut
butters/pastes and avocado.
Limit intake of foods and drinks containing added salt
Limit intake of foods and drinks containing added sugars such as confectionary, sugarsweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and
sports drinks.
If you choose to drink alcohol, limit intake (National Health and Medical Research
Council, 2015)
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23/08/2016
Sample individual to be used as reference in the book
For this cookbook to flow and work in its intended manner, many sections required an example of an
individual, the characteristics of this individual are:
SEX:
Male
AGE:
25
WEIGHT:
83kg
HEIGHT:
185cm
BODY FAT:
7%
Sections to use this information include, but are not limited to:
Daily energy requirement calculations

o
Basal metabolic rate (BMR)
Body mass index (BMI)
Daily serves
Meal plan
Recipes
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Meal Plan Template
The meal plan template must contain information pivotal to creating an individual, personalised
meal plan including
Food/ingredient
Number of serves
Food group
Macronutrients
o Protein
o Carbohydrates
o Fats
Energy (kilojoules) total per food item
Template:
FOOD
WEIGHT
FOOD GROUP/SERVES
PROTEIN (g)
CARBS. (g)
BREAKFAST
SNACK
LUNCH
DINNER
PRE-WORKOUT
POST-WORKOUT
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FATS (g)
ENERGY (kJ)
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25/08/2016
Suggested Foods/Ingredients and their Serves from the Five Food Groups
The foods/ingredients listed below are recommendations from each of the five food groups by the
National Health and Medical Research Council.
Vegetables
Fruit
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Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as breads,
cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley
Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans
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Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat
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26/08/2016
Staple Ingredients List Planning
1. The staple ingredients list should reflect the meal plan template format, as the blank meal
plan to be provided in the book can use the staple ingredients list to create personalised meal
plans.
2. The foundation for the staple ingredients list should be based off recommendations from each
of the five food groups by the National Health and Medical Research Council.
3. The staple ingredients list should be divided into the three main macronutrients:
a. Protein
b. Carbohydrates
c. Fats
4. Consider adding a free foods section to the staple ingredients list
a. Foods which contain very little energy per serve
5. Restrict the staple ingredient quantities to one serve
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28/08/2016
Meal Plan 1
FOOD/INGREDIENT
QUANTITY
BREAKFAST
Eggs
Wholegrain oatmeal
Walnuts
2
1 cup
30g
SNACK
Wholegrain bread
Sliced turkey breast
Swiss cheese
lettuce
2 slices (80g)
80g
2 slices (40g)
1 cup
LUNCH
Chicken breast
Brown rice
Low-fat cottage cheese
80g
cup
DINNER
Beef sirloin steak
Spinach
Tomato
Mushroom
Sweet potato
Low-fat cottage cheese
100g
1 cup
cup
cup
PRE-WORKOUT
Banana
Low-fat milk
Greek yoghurt
Rolled oats
1
1 cup
cup
cup
POST-WORKOUT
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Meal Plan 2
FOOD/INGREDIENT
QUANTITY
BREAKFAST
Eggs
Rolled oats
Walnuts
2
cup
30g
SNACK
Salmon (canned)
Whole wheat crackers
95g
4 (8g)
LUNCH
Lettuce
Mince beef
Tomato
Red onion
Tomato sauce
Mayonnaise
1 cup
200g
10mL
10mL
Green beans
1 cup
DINNER
Tiger Prawns
Brown rice
Spinach
Feta cheese
150g
1 cup
1 cup
cup
Capsicum
Olive oil
1 cup
10mL
PRE-WORKOUT
POST-WORKOUT
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PROCESS DIARY
30/08/2016
Meal Plan 3
FOOD/INGREDIENT
QUANTITY
BREAKFAST
Eggs
Spinach
Rolled oats
Low-fat milk
2
1 cup
cup
1 cup
SNACK
Almonds
Cashews
Pecans
Walnuts
15g
15g
15g
15g
LUNCH
Mince beef
Broccoli
Wholemeal pasta
100g
1 cup
1 cup
DINNER
Chicken breast
Sweet potato
Mixed peas, corn, carrot
Olive oil
100g
1
cup
10mL
PRE-WORKOUT
Greek-yoghurt
Strawberries
cup
1 cup
POST-WORKOUT
Wholegrain bread
Banana
Peanut butter
2 slices (80g)
1
10g
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10/09/2016
Energy Requirements
1. Daily energy requirements are determined by calculating an individuals basal metabolic rate
(BMR), and then multiplying that figure by the individuals level of physical activity, their
physical activity level.
2. Using the National Health and Medical Research Centres Daily Energy Requirements
Calculator, and inputting the books sample individual, the total daily energy requirements
(accommodating for moderate physical activity equalled:
a. 14,625
3. The total daily energy requirement above has provided a useable figure for meal planning
however, project constraints required calculations for the book users.
a. BMR is estimated using the Schofield Equation, this equation has been used by the
World Health Organisation in their Technical Support Series 724 (1985). There are
other recommended and detailed equations such as the Mifflin-St. Jeor Equation,
however the Schofield Equation is much simpler for reference purposes, and the
results of this equation closer resemble the calculator results.
AGE
EQUATION (KJ/DAY)
STANDARD ERROR OF ESTIMATION
<3
3-10
10-18
18-30
30-60
> 60
249 x Weight (kg) - 127

95 x Weight (kg) + 2,110
74 x Weight (kg) + 2,754
63 x Weight (kg) + 2,896
48 x Weight (kg) + 3,653
49 x Weight (kg) + 2,459
292kJ
280kJ
441kJ
641kJ
700kJ
686kJ
b. Like the calculator, the physical activity levels were sourced from the National
Health and Medical research Centre
PAL
1.2
1.4
1.6
1.8
2.0
2.2
DECRIPTION OF LIFESTYLE
Very Sedentary (bed bound, chair bound)
Sedentary work and no strenuous leisure activity (office worker)
Mostly Sedentary work with little or no strenuous leisure activity
(students, lab assistants, drivers)
Moderately Active work, predominantly standing or walking
(waiters, shop assistant, teacher)
Heavy Activity (trades person, or high performance athletes)
Significantly Active (with occupation and strenuous exercise)
Note: for individuals with a PAL that falls into level 1.4, 1.6 or 1.8
for work/occupation, who also exercise strenuously (30-60
minutes, 4-5 times per week), the PAL should be changed to the
next highest level.
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12/09/2016
Font Selection
1. Heading 1
a. Downloaded font Rugsnatcher Demo
b. Font size 48
c. Font colour Black, Text 1
d. Sample:
HEADING 1
2. Heading 2 (sub-headings)
a. Downloaded font Rugsnatcher Demo
b. Font size 26
c. Font colour Green, Accent 6, Darker 25%
d. Sample:
HEADING 2
3. Main body text
a. Pre-installed font Calibri (Body)
b. Font size 11
d. Sample:
Main body text
4. Tables and figures
a. Pre-installed font Calibri (Body)
b. Font size 9
d. Sample:
Main body text
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15/09/2016
Final Front Cover Design
5. Utilizing the font used for content headings to create uniformity
6. Second part of the heading Kitchen: Where Abs Are Made uses the same font colour as
content sub-headings
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Meal Plan Selection
Meal plan 3 has been selected for the following reasons:
1.
2.
3.
4.
5.
Easily modified
Simple ingredients
Common ingredients
Small amount of ingredients per meal to simplify recipes
Easy to meet foundation diet based off this meal plan
FOOD
BREAKFAST
WEIGHT
FOOD GROUP/SERVES
2 large eggs
120g
1 medium banana
150g
Lean meat &

alternatives/1
Fruit/1
1 cup rolled oats

cup spinach
1 cups low-fat milk
SNACK
80g
115g
375mL
Cereal (grain) foods/2

Vegetables/1
Dairy & alternatives/ 1
Almonds
15g
Cashews
15g
Pecans
15g
Walnuts
15g
Spreads/oils, nuts/seeds/
PROTEIN (g)
CARBS. (g)
FATS (g)
ENERGY (kJ)
15.2
0.4
10.8
664
2.1
29.4
0.5
597
5.0
5.8
15.0
25.6
1.6
19.9
21.6
0.7
5.2
1328
187
788
2.9
0.7
8.2
376
2.6
2.5
7.4
366
1.5
0.7
10.8
446
2.2
0.5
10.4
436
55.4
0.0
14.0
1460
6.6
0.6
0.5
188
11.3
54.7
1.7
1290
21.6
0.0
13.9
883
4.0
30.0
0.2
624
LUNCH
Mince beef
200g
1 cup broccoli
1 cup wholemeal pasta
(cooked)
DINNER
150g
Lean meat &

alternatives/2
Vegetables/2
240g
Beef fillet steak
100g
1 medium sweet potato

cup peas, corn & carrot
(frozen)
213g
Lean meat &

alternatives/1
Vegetables/2
75g
Vegetables/1
4.5
13.0
0.7
367
7mL olive oil (for cooking)
7g
Spreads/oils,
nuts/seeds/1
0.0
0.0
1.1
259
Fruit/1
Dairy & alternatives/1
Spreads/oils,
nuts/seeds/1
1.2
16.2
6.5
22.8
0.3
28.5
188
1770
5.8
1.4
16.4
752

Fruit/1
Spreads/oils,
nuts/seeds/1
7.4
2.1
30.6
29.4
3.6
0.5
822
597
2.4
1.0
5.4
264
PRE-WORKOUT
1 cup strawberries
1 cup low-fat Greek yoghurt
166g
285mL
Almonds
30g
POST-WORKOUT
2 slices wholegrain bread
1 medium banana
80g
150g
Peanut butter
10g
Some ingredients have been substituted to add more variety and to better contribute to required
energy levels. Quantities have also been modified to match the foundation diet where possible,
including additional serves for physical characteristics, spread or oils, nuts or seeds.
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20/09/2016
Meal Plan Energy Totals
Breakfast
3,440kJ
Snack
1,624kJ
Lunch
2,950kJ
Dinner
2,160kJ
Pre-workout
2,710kJ
Post-workout
1,683kJ
TOTAL
14,567kJ
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21/09/2016
Simplified/Refined Constrains
A considerable number of constraints were in one way or another repeated and could be grouped
under the Healthy Eating Diet constraint.
Must centre meal planning on a clean eating diet targeted towards the natural development
of muscle mass
o
Diet high in vegetables and fruit
Lowly refined foods
Diet low in sugars
Diet low in sodium
Diet consisting of wholegrain foods
Diet high in vegetables and fruit
Include a Basal Metabolic Rate (BMR) calculation
Define energy requirements for physical activity levels (PAL)
Include a staple ingredients list detailing:

o
macronutrient (protein, carbohydrates, fats (total)) quantity
energy (kilojoule) quantity
Include a sample meal plan
Include a blank/modifiable meal plan
include 6 modifiable recipes

o
Modifiable based off staple ingredients list
Incorporate styled and photographed meals
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22/09/2016
Body Mass Index (BMI) vs. muscle Mass index (MMI)
Muscle Mass Index is heavily exercise science based and very convoluted to include in this
book, therefore only a section on BMI will be included, describing what BMI is, the BMI
formula, and exceptions to BMI.
Body mass index (BMI) is a system used to estimate an individuals total amount of body fat,
specifically describing comparative weight for height. BMI is calculated by dividing weight in
kilograms by height in metres squared (m2)
BMI =
Weight (kg)
Height (m)2
A healthy weight is considered to be between a BMI of 18.5 and 24.9 (kg/m2), with
underweight categorised by a BMI below 18.5, overweight, a BMI above 25 and obese, a BMI
above 30
As BMI measures general body mass compared to height, BMI does not distinguish between
body fat and muscle mass. Therefore, there are a number of exceptions to what the BMI
considers underweight, overweight, or obese, these exceptions include, but are not limited
to:
o
Muscles bodybuilders and people who possess a large amount of muscle mass will
have a high BMI, but are not overweight.
Height BMI does not only rely on height, and is frequently seen to overestimate
obesity among shorter people and underestimate it among taller people. It is strongly
recommended that BMI should not be used as a guide for adults who are less than
150 cm tall or for those who are greater than 190 cm tall.
For body builders in particular, it is recommended to use other methods of measuring body
composition and/or progress, including pictures, muscle measurement and body fat callipers.
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02/10/2016
Macronutrients
1.
Macronutrients are nutrients that the body requires in large amounts; the macronutrients
include carbohydrates, protein and dietary fat. Dietary energy is derived from the
macronutrient content of foods.
2.
Nutrients consumed is smaller amounts are referred to as micronutrients, which include

vitamins and minerals. It is important to understand that macronutrients and micronutrients
are not specific food groups, rather constituents of particular foods. Macronutrients are found
in the five food groups: vegetables, fruit, grain (cereal) foods, lean meats and poultry, fish,
eggs, tofu, nuts and seeds, and legumes/beans, and milk, yoghurt, cheese and/or their
alternatives, mostly reduced fat.
3.
Macronutrient distribution, the table below shows the macronutrient distribution in a daily
diet as outlined by the National Health and Medical Research Council
MACRONUTRIENTS (1 GRAM)
Dietary fat
Carbohydrate
Protein
ENERGY CONTENT (KJ)

37
17
17
Note: Alcohol and water are not commonly classified as

macronutrients, however their energy contents are
significant.
Alcohol (per 1 mL)
29
Water
0
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06/10/2016
Recipe 1 Breakfast
Cinnamon Banana Porridge with Spinach Omelette
INGREDIENTS:
METHOD:
PORRIDGE
PORRIDGE
1. 1 cups low-fat milk
1. Combine milk and rolled oats in a bowl and microwave for

2 minutes
2. 1 cup rolled oats

2. Peel banana, and using a sharp knife, carefully cut the
3. 1 medium banana
banana in to thin slices at an angle
3. Stir milk and porridge after microwaved and top with

sliced banana and a sprinkle of cinnamon
SPINACH OMELETTE
SPINACH OMELETTE
1. 2 large eggs
1. Beat eggs in a bowl to combine the egg white and yolk
2. cup spinach
2. Add beaten eggs to hot frying pan
3. When eggs start to show little bubbles on the top, add

spinach and fold omelette in half
4.
Continue to cook for no longer than 2 minutes
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Recipe 2 - Snack
Mixed Nuts
INGREDIENTS:
METHOD:
5. 15 g Almonds
1. Simply divide individual nut quantities
6. 15 g Cashews
2. Mix nut quantities together
7. 15 g Pecans
3.
Enjoy!
8. 15 g Walnuts
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Recipe 3 Lunch
Chili Beef & Broccoli Pasta
INGREDIENTS:
METHOD:
4. 200g mince beef
1. Half fill a medium saucepan with water and bring to the

boil
5. 1 cup broccoli
2. Add wholemeal pasta to boiling water and cook for 12
6. cup wholemeal
minutes, stirring occasionally
pasta
3. Cut broccoli into florets
7. 2 tsp crushed garlic
4. Place broccoli florets in a microwave safe container, half
8. 1 small chili
cover broccoli with water and microwave for 2 minutes
5. Thinly slice chili across-ways
6. Over a medium heat cook garlic and sliced chili until

aromatic
7. Add mince beef and cook until brown (no pink/red

showing)
8. Drain pasta in a colander
9.
Add pasta and broccoli to beef chili and garlic mix and
cook for 2 minutes over a low to medium heat
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Recipe 4 Dinner
Steak n Veg
INGREDIENTS:
METHOD:
10. 100g beef fillet steak
1. Peel sweet potato using either potato peeler or sharp

knife
11. 1 medium sweet

potato
2. Using a sharp knife, carefully cut sweet potato into 1cm

thick medallions and cut the medallions in half
12. cup peas, corn &

carrot (frozen)
3. Place sweet potato in microwave safe container, fill

container with water so that the sweet potato is cover
13. 7mL olive oil 9for
halfway
cooking)
4. Microwave sweet potato for 8 minutes
5. Heat olive oil in frying pan
6. Add steak and cook over a medium temperature until

steak has reached desired doneness
7. Place frozen peas, corn and carrot in a microwave safe

container and microwave for 2 minutes
8.
Remove steak from pan, season sweet potato with either

mixed herbs or pepper and cook over a medium heat until
brown.
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Recipe 5 Pre-workout
Strawberry and Yoghurt Crunch
INGREDIENTS:
METHOD:
9. 1 cup Strawberries
1. Using a sharp knife, carefully cut strawberries in half
10. 1 cup Yoghurt
2. Fill a small bowl with the yoghurt
11. 30 g Almonds
3.
Top yoghurt with halved strawberries and almonds
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Recipe 6 Post-workout
Peanut Butter and Banana Toast
INGREDIENTS:
4. 2 slices wholegrain
METHOD:
1. Place wholegrain bread slices in a toaster and cook until
bread
desired colouring is reached (personal preference)
5. 1 banana
2. Peel banana, and using a sharp knife, carefully cut the

banana in to thin slices at an angle
6. Peanut butter
3. When toast is ready, evenly spread with peanut butter
4. Top peanut butter toast with sliced banana
TECH307
TECH307
PROCESS DIARY
16/10/2016
Food Photography
1.
Use natural lighting
2.
Use props
3.
Use iPhone camera for photography
4.
Add a vignette in post
5.
Enhance structure in post
6.
Edit images using Instagram app
7.
Make sure every ingredient is identifiable in the shot
8.
Use over the top shot (aerial/birds-eye)
TECH307
TECH307
PROCESS DIARY
17/10/2016
Instagram Editing
1.
Select photo from phones camera roll
2.
Select edit
3.
Adjust structure
4.
Adjust brightness
5.
Adjust vignette
6.
Upload to Instagram account
TECH307
TECH307
PROCESS DIARY
TECH307
TECH307
PROCESS DIARY
TECH307
TECH307
PROCESS DIARY
TECH307
TECH307
PROCESS DIARY
TECH307
TECH307
PROCESS DIARY
TECH307
TECH307
PROCESS DIARY
20/10/2016
Photo Storyboard
A photo storyboard show the sequential layout of photos used in a cookbook, this process is
commonly used by food photographers.
TECH307
TECH307
PROCESS DIARY
23/10/2016
Nutrient Information Panels
Nutrition information panels provide information on the average amount of energy (in kilojoules or
both in kilojoules and kilocalories), protein, fat, saturated fat, carbohydrate, sugars and sodium (a
component of salt) in the food, as well as any other claim that requires nutrition information.
There are a few foods that dont require a nutrition information panel, for example:
o
a herb or spice, mineral water, tea and coffee (because they have no significant nutritional
value)
foods sold unpackaged
foods made and packaged at the point of sale, e.g. bread made and sold in a local bakery
TECH307
SCHOOL OF ARTS (NSW)

TECH307 DESIGN AND TECHNOLOGY INTERNSHIP PROJECT AGREEMENT FORM
Note:
This form consists of three sections.

ALL parts of each section must be completed by Word-processing.
SECTION A Personal Information

Students ID Number & Name
Home Address
Contact Phone Number
S00165837 Luke Hughes

6A Laird Drive, Avoca Beach NSW 2251
(02) 4381 2866
Contact Mobile Number
0401 494 846 (preferred)
Contact Fax Number if applicable

Contact Email Address if applicable
l.hughes@live.com.au
SECTION B Internship Details

Name of Internship Provider
Address
Name of Workplace Supervisor
Vanessa Levis Photography (Levis, 2016)

12 Blair St,
North Bondi NSW 2026
0404 870 922
Vanessa Levis

Name of Supervisor at ACU National Ltd.
0404 870 922

John Barlow

Internship starting date
Internship finishing date
Hours per Week
(02) 9701 4039

11/08/2016
20/10/2016
7-14
Page 1 of 14
TECH307_UnitOutline_2016_60
SECTION C Internship Project Details

1 Title of Internship Project
2 Internship Rationale (see unit outline)

To develop a proficiency in Food Technology Stage 6 syllabus outcome: P4.4 applies an
understanding of the sensory characteristics and functional properties of food to the preparation
of food products. Specifically, the layout of food for visual appeal, including styling for
photography and plating for service (Board of Studies NSW, 2009).
3 Brief Description of Internship Project
To develop a cookbook and nutritional guideline, focusing on a healthy eating diet aimed
bodybuilders. The cookbook will also incorporate food styling and food photography.
4 Tasks and Responsibilities undertaken during Internship
Assisting with photo shoot setup
Opinion based support
Prop layout
Food preparation
5 Learning Objectives you aim to fulfil during your Internship
Food styling techniques

Food photography techniques
Food preparation techniques
Processes involved in producing images for a cookbook
Initial Bibliography
Board of Studies NSW. (2009). Food Technology: Stage 6 Syllabus. Sydney: Board of Studies NSW.
Levis, V. (2016). Vanessa Levis Photography. Retrieved from Vanessa Levis Photography: Vanessa
Levis Photography
I hereby declare that I am aware of the structure, content and assessment procedure governing the Design and
Technology Internship Outline and Project Agreement Form 2016.
Signed: Date: 10/08/2016
Luke Hughes
Student Name: ..
Signed: Date: _______2016
ACU supervisor: .
Page 2 of 14
School of Arts (NSW)

TECH307 Design and Technology Internship
Mentor Evaluation Sheet
Student name Luke Hughes
The Design and Technology Internship extends and develops each student. To assist the student to reflect and evaluate their experience, it
would be appreciated if you could complete the following by circling the appropriate boxes (1- 5) and signing below. Columns 2 and 4 represent
above and below average responses respectively.
Rating Number
1.
2.
Interest shown in
project
Attendance and
punctuality
High interest
Average interest
No interest
0404
870
Never 922
late or
Satisfactory
Frequently
late/absent
Average
Low
absent
3. Demonstrated
knowledge/skill
progress in context of
the project
High
4.
Initiative
Seeks additional
work, shows
ingenuity
Occasionally needs
encouragement
Completely
lacking
5.
Ability to perform set

tasks
Highly competent
Competent
Not competent
Average
Poor
Co-operates
Usually
complains
Satisfactory
Discourteous and
ill mannered
6.
Persistence at given
task
7.
Response to
advice/directions from
mentor(s)
8.
Speech and manner
0404
870
922
0404
870
Excellent
922
0404
870
Keen to
follow
922
direction
Always well
spoken and
courteous
Additional comments are optional
Vanessa Levis
Signature: _____________________ Name _______________________
Date 20/11/2016
Page 3 of 14
School of Arts (NSW)

TECH307 Design and Technology Internship
Daily work journal
Student name Luke Hughes
Date:
Day:
11/08/2016
1
10
11
12
Location:
Unit 417/30-40 Harcourt Pde, Rosebery
Task:
Food preparation, styling and photography observation
Skills and knowledge

acquired
The first day with my mentor, Vanessa Levis was purely observational,
acquiring knowledge of the conditions of a cookbook photoshoot, and the team
involved in developing not only the photographs, but also the cookbook as a
whole.
(Maximum 100 words)
Annotated
photographs/sketches
N/A
How might this activity

impact on the
Internship outcome
This observation has taught me that food photography isnt as simple as I had
previously thought, and that the actual photography side of things, taking
pictures is the simplest part of the process.
Page 4 of 14
Date:
Day:
18/08/2016
1
10
11
12
Location:
Task:
Photography

acquired
Today, Vanessa taught me about the lighting for photography, saying that she
prefers natural lighting compared to other photographers who use unnatural
light sources such light boxes. Vanessa show how using black boards could
adjust the natural light, adding shadows where required.
(Maximum 100 words)
Annotated
N/A

impact on the
Internship outcome
Understanding lighting conditions will allow me to produce clean and

professional looking photographs.
Page 5 of 14
Date:
Day:
25/08/2016
1
10
11
12
Location:
30-40 Harcourt Pde, Rosebery
Task:
Full day shoot (setup and pack-up)
Skills and knowledge acquired
Today I was with another food photographer, Rob Palmer, who

Vanessa introduced me to the previous week. Vanessa thought it
would be beneficial for me to see how others operate. Rob was
shooting for Uncle Tobys rice porridge packaging. It was an early
start today with Rob, where he showed me how to setup the
photography set, including light reflector boards, power packs,
camera connection the computer, light pillows, and various other
equipment.
(Maximum 100 words)
Annotated photographs/sketches
How might this activity impact on

the Internship outcome
Page 6 of 14
Today gave me a new perspective on food photography, and how

different applications require significantly different setups.
Date:
Day:
01/09/2016
1
10
11
12
Location:
Task:
Food preparation

acquired
I spent most of today with Kate, the cook for the cookbook, who showed how to
properly plan and prepare meals for a shoot. Kate showed me a few tricks
along the way, for example adding mashed potato to a bowl and topping with
porridge to give the porridge more volume.
(Maximum 100 words)
Annotated
N/A

impact on the
Internship outcome
Understanding that photographed food may not be entirely edible due to the
techniques produced to enhance the visual appeal of the food.
Page 7 of 14
Date:
Day:
08/09/2016
1
10
11
12
Location:
Task:
Food styling

acquired
Today I worked with food stylist Mariehelen Coulson, who demonstrated the
specifics of styling food, for example, ensuring that every ingredient or aspect
of the meal is visible for photography, and the tools used to make this possible,
such as tweezers to pick out or adjust certain ingredients.
(Maximum 100 words)
Annotated
N/A

impact on the
Internship outcome
Learning the specific of food styling made me realise that it is the most time
consuming component of producing a photograph for a cookbook, and that it
requires precision and practice.
Page 8 of 14
Date:
Day:
15/09/2016
1
10
11
12
Location:
Task:
Image editing

acquired
Today, the majority of photographs had been taken for Vanessas shoot, and
she ran me through some of the imaging editing she undertakes, including
adjusting the light curvature on the images, and adding a vignette, to create
focal points in the image.
(Maximum 100 words)
Annotated
impact on the
Internship outcome
Page 9 of 14
That there is minimal post work involved in food photography, and that if you
get the shot right in the first place, you will rarely need editing software.
Date:
Day:
22/09/2016
1
10
11
12
Location:
Task:
Observation

acquired
Further developing the skills and knowledge acquired in the first six weeks of
the internship.
(Maximum 100 words)

Annotated
N/A

impact on the
Internship outcome
Refinement of skills
Page 10 of 14
Date:
Day:
29/09/2016
1
10
11
12
Location:
Task:
Observation

acquired
the internship.
(Maximum 100 words)

Annotated
N/A

impact on the
Internship outcome
Page 11 of 14
Date:
Day:
06/10/2016
1
10
11
12
Location:
Task:
Observation

acquired
the internship.
(Maximum 100 words)

Annotated
N/A

impact on the
Internship outcome
Page 12 of 14
Date:
Day:
13/10/2016
1
10
11
12
Location:
Task:
Observation

acquired
the internship.
(Maximum 100 words)

Annotated
N/A

impact on the
Internship outcome
Page 13 of 14
Date:
Day:
20/10/2016
1
10
11
12
Location:
Task:
Observation

acquired
the internship.
(Maximum 100 words)
Note: last week with Vanessa, unforeseen circumstances meant she was not available the
following week.
Annotated
N/A

impact on the
Internship outcome
Page 14 of 14

Tech307 - Pocess Diary - Luke Hughes

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What is the primary focus of the cookbook?

Following/incorporating nutritional guidelines

6 recipes (breakfast, snack, lunch, dinner, pre-workout, post-workout)

Increasing muscle mass without gaining body fat

What is perceived to look good

Image 1. Aesthetic Bodybuilder Gregg Avedon

Image 2. Traditional Bodybuilder

Similar cookbooks on the market

The Bodybuilding Cookbook by Jason Farley

The Shredded Chef by Michael Matthews

Mens Health: Muscle Chow by Gregg Avedon

Image 3. The Bodybuilding

Image 4. The Shredded Chef

Image 5. Mens Health:

Image 6. The High Protein

Limit processed foods

Increase vegetable intake

Reduce or cut out saturated fat

Reduce or cut out alcohol intake

Limit added sugars

Reduce salt (sodium intake)

Eat less meat

Consume more whole grains

Increase fruit intake

Cut out refined grains (Eating Well, Lisa DAvgosa)

Australian Dietary Guidelines: Recommended Number of Serves

Grain (cereal) foods

Meat, eggs, nuts,

Note: discretionary serves = 0-3

No processed foods (whey protein powder accepted)

Diet high in fruit and vegetables

Limited to no saturated fat (where applicable)

Diet low in sugars

Diet low in sodium (salt)

Sodium-rich foods may cause water retention.

Water retention refers to an excessive build-up of fluid in the circulatory system,

Diet consisting of wholegrains (non-refined grains)

Sample meal plan

Blank/modifiable meal plan

Basal metabolic rate (BMR) calculation

Energy requirements for levels of physical activity

Comparison of body mass index and muscle mass index

6 modifiable recipes modifiable based of staple ingredients list

Abs Are Made in The Kitchen

Image 7. Motivational Quote Abs are made in

The Kitchen: Where Abs Are Made

Image 8. Actor, Mark Wahlberg Physique

This cover design draws the focus in on the foods, to inform

Very dark in tone alluding to the masculine nature of the book

Image 9. Cover Design 1

Upper image of a kitchen, reflecting the first portion of the title

Lower image of abdominal muscles, reflecting the second

The imagery again informs potential customers of the nature of

Image 10. Cover design 2

Clean, easy to read cover text

Neutral colour palette

Image 11. Cover Design 3

Choosing amounts of nutritious foods and drinks to meet energy needs

Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat

And drink plenty of water

Limit intake of foods and drinks containing added salt

Daily energy requirement calculations