69miguel69's Journal, 20 November 2012

227.1 lb Lost so far: 6.6 lb.    Still to go: 6.6 lb.    Diet followed reasonably well.

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2454 kcal

Fat: 96.85g | Prot: 115.60g | Carb: 298.46g.   Breakfast: Marmite, Toasted Rye Bread, pistachio, Butter (Salted), Pineapple, Bananas, Papaya, Hulled Sunflower Seeds, Oats Cereal (without Salt, Cooked with Water, Unenriched), Dried Pumpkin and Squash Seed Kernels, Green Tea, Low Fat Milk, Raw Honey, Brown Sugar, Cappuccino. Lunch: coke zero, Cherry Tomatoes, sweet potato, mixed veg, fish. Dinner: Butter (Salted), Cooked Broccoli (from Fresh), Zucchini (with Salt, Drained, Cooked, Boiled), Sweet Potato (without Skin, Cooked, Boiled), White Mushrooms (Stir-Fried), Seared Ahi Tuna, Smoked Salmon, Butternut, Coca-Cola Zero (Can). more...

3627 kcal

Activities & Exercise: Weight Training (moderate) - 15 minutes, Sitting - 3 hours, Walking (slow) - 2/mph - 1 hour, Desk Work - 6 hours, Running (jogging) - 5/mph - 23 minutes, Sleeping - 8 hours, Resting - 5 hours and 4 minutes, Walking (brisk) - 4/mph - 18 minutes. more...