Ralph heath's Journal, 31 January 2013

Weigh In record (no journal entry) for 31 January 2013
145.4 lb Lost so far: 7.6 lb.    Still to go: 0.4 lb.    Diet followed reasonably well.

Diet Calendar Entries for 31 January 2013:
3096 kcal Fat: 63.05g | Prot: 125.83g | Carb: 520.13g.   Breakfast: Bananas , Raspberries , Blueberries . Lunch: Chocolate Whey Protein Powder, Raisins, Bananas , Quakes Rice Snacks - Sea Salt & Cracked Black Pepper, Roasted Salted Cashew Nuts. Dinner: Cooked Broccoli (Fat Not Added in Cooking), Chicken Breast, Spaghetti Winter Squash, Light Vegetable Oil Spread. Snacks/Other: Rice Cakes - Lightly Salted, Rice Cakes - Lightly Salted, Raisins. more...
3476 kcal Activities & Exercise: Bicycling (fast) - 15/mph - 3 hours, Resting - 13 hours, Sleeping - 8 hours. more...
on diet Ralph heath's own diet   gaining 2.8 lb a week

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