Siegels's Journal, 21 November 2013

143.8 lb Lost so far: 3.2 lb.    Still to go: 3.8 lb.    Diet followed reasonably well.

---

3209 kcal

Fat: 106.24g | Prot: 233.50g | Carb: 304.36g.   Breakfast: Milk (Nonfat), Kellogg's Special K Protein Plus Cereal, Bananas, Bacon, Egg White. Lunch: Italian Sausage, Hard Roll, Grapes, Carrots. Dinner: Beef Tenderloin (Lean Only, Trimmed to 1/8" Fat, Select Grade), Spinach Salad, Chicken Breast. Snacks/Other: Market Basket Bite Size Shredded Wheat 100% Whole Wheat Cereal, Mixed Nuts, Granola, Kellogg's Special K Protein Plus Cereal, Apples, Hazelnuts or Filberts Nuts, Coors Light Beer (Bottle), Pure Protein Chocolate Deluxe High Protein Bar (Small), Pure Protein 100% Whey Protein - Frosty Chocolate. more...

2393 kcal

Activities & Exercise: Stretching (yoga) - 10 minutes, Bicycling (very fast) - 17.5/mph - 37 minutes, Sleeping - 7 hours, Resting - 14 hours and 13 minutes, Walking (moderate) - 3/mph - 2 hours. more...