Siegels's Journal, 12 July 2018

variety of factors kept me from exercising yesterday (@-work from 7 to 7). up super early today to make sure I do it.

plan is to stretch, do arms and calisthenics in am, then meet my wife for palates class tonight.

hoping a double today makes up for missing yesterday.

contacted doctor to make an appointment for chronic cramp in my trapizius, like a constant golf ball in the muscle and our huuuuurts. any guidance appreciated.

140.0 lb Lost so far: 7.0 lb.    Still to go: 0 lb.    Diet followed reasonably well.

Diet Calendar Entries for 12 July 2018:
1773 kcal Fat: 39.91g | Prot: 149.78g | Carb: 153.32g.   Breakfast: Kellogg's Special K Protein Plus Cereal, Kroger CARBmaster Strawberry Yogurt, Kroger CARBmaster Vanilla Milk. Lunch: Roasted Broiled or Baked Chicken Breast, Green Giant Steamed Mixed Vegetables (Frozen), Carrot and Ginger Soup. Dinner: Olive Garden Garden-Fresh Salad with Low-Fat Dressing, Pampered Chef Italian Meatball Soup, McAlister's Deli Deli Corned Beef on Wheat Sandwich. Snacks/Other: Beer. more...
2300 kcal Activities & Exercise: Pilates - 1 hour, Weight Training (moderate) - 40 minutes, Resting - 13 hours and 10 minutes, Walking (moderate) - 3/mph - 2 hours, Sleeping - 7 hours, Calisthenics (heavy, e.g. pushups) - 10 minutes. more...
on diet Siegels's own diet   losing 7.0 lb a week

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