69miguel69's Journal, 18 October 2012

229.3 lb Lost so far: 4.4 lb.    Still to go: 8.8 lb.    Diet followed reasonably well.

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2694 kcal

Fat: 92.86g | Prot: 153.27g | Carb: 321.06g.   Breakfast: melon, pineapple, papaya, Wholewheat Rusks, Oats Cereal (without Salt, Cooked with Water, Unenriched), Brown Sugar, Low Fat Milk, Raw Honey, Cappuccino. Lunch: Orange Juice, Carrot Salad, Maize Meal-Pap, Chicken Curry, Chicken Curry, Mango 100% Juice Blend, Cooked Mushrooms (Fat Added in Cooking), 100% Whole Wheat Bread, Olive Oil, Red Hot Chilli Peppers, Baked Beans. Dinner: Granulated Sugar, Coca-Cola Zero (Can), Tuna in Oil (Canned), Beef Top Sirloin (Lean Only, Trimmed to 0.3 cm Fat, Select Grade), Hulled Sunflower Seeds, Smoked Salmon, Lettuce Salad with Avocado, Tomato, and/or Carrots, Bananas. Snacks/Other: Provita Wholewheat. more...

4292 kcal

Activities & Exercise: Weight Training (moderate) - 30 minutes, Walking (brisk) - 4/mph - 1 hour and 30 minutes, Sitting - 3 hours and 30 minutes, Standing - 5 hours, Walking (slow) - 2/mph - 1 hour, Sleeping - 6 hours, Resting - 6 hours and 30 minutes. more...