Dr JCO's Journal, 11 February 2013

Weigh In record (no journal entry) for 11 February 2013
187.0 lb Lost so far: 34.0 lb.    Still to go: 17.0 lb.    Diet followed reasonably well.

Diet Calendar Entries for 11 February 2013:
2288 kcal Fat: 48.60g | Prot: 260.91g | Carb: 202.01g.   Breakfast: Tuna in Water (Canned), 100% Whole Wheat Bread, Fat Free Cottage Cheese, 100% Liquid Egg Whites, Egg, Beef Sausage, Brown Mushrooms (Crimini Italian). Lunch: Almond Milk, High Protein TVP (Textured Vegetable Protein), High Fiber Cereal. Dinner: Roasted Broiled or Baked Chicken Breast (Skin Not Eaten), Quinoa (Cooked), Olive Oil , Green Snap Beans , Garlic , Brown Mushrooms (Crimini Italian) , Millet (Fat Not Added in Cooking). Snacks/Other: Almond Milk, Apples (Without Skin) , Cashew Nuts, Chocolate Whey Protein Powder, Fruit Punch Creatine. more...
3130 kcal Activities & Exercise: Desk Work - 5 hours, Walking (slow) - 2/mph - 1 hour, P90X Chest and Back - 1 hour and 20 minutes, Housework - 1 hour, Resting - 6 hours and 40 minutes, Sleeping - 7 hours, Standing - 2 hours. more...
on diet Atkins   gaining 0.7 lb a week

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