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Phil Winkelman's Food Diary, 06 November 2009

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 date:

Total Calories: 1570
This is exactly what I ate.
Following: The South Beach Diet, Phase 1.
Fat(g) Carbs(g) Prot(g) KCals
55.22 127.91 130.44 1570

Breakfast 17.51 11.62 25.97 362  
  1 serving 2% Milk American Cheese Singles 2.50 2.00 4.00 45  
  3 mugs coffee 0.14 0.28 0.85 7  
  3 servings Coffee-Mate sugar-free creamer 3.00 3.00 - 90  
  1 thin slice prepackaged Deli Sliced Turkey Ham 0.80 0.32 4.12 25  
  2 large Egg 9.94 0.77 12.58 147  
  1 large Egg White 0.06 0.24 3.60 17  
  3 medium mushroom 1.07 2.01 0.82 19  
  3 servings Tomato slice - 3.00 - 12  

Lunch 2.25 9.82 40.08 222  
  2 servings Albacore Solid White Tuna in Water 2.00 - 26.00 120  
  1 serving Fat-free Cottage Cheese - 5.00 13.00 80  
  1 medium whole Tomato 0.25 4.82 1.08 22  

Dinner 28.67 84.37 49.53 763  
  2 servings Betty Crocker Sour Cream & Chive Mashed Potatoes 14.00 44.00 8.00 340  
  1 bunch Broccoli 2.25 40.37 17.15 207  
  1 medium Pork Chop 12.42 - 24.38 216  

Snacks / Other 6.79 22.10 14.86 223  
  2 stalks medium Celery 0.14 2.38 0.55 11  
  1 mug coffee 0.05 0.09 0.28 2  
  1 serving Coffee-Mate sugar-free creamer 1.00 1.00 - 30  
  2 thin slices prepackaged Deli Sliced Turkey ham 1.60 0.63 8.23 50  
  2 servings jell-o fat and sugar-free pudding - 16.00 0.80 60  
  2 servings Laughing Cow low-fat cheese 4.00 2.00 5.00 70  


Day Summary:
60%
of RDI*
(1570 calories)
60% of RDI
* Based on Phil Winkelman's RDI of 2600 calories (06 Nov 09)
Calorie Breakdown:
 
Carbohydrate (32%)
 
Fat (32%)
 
Protein (36%)
Carbohydrates, 127.91g (32%) Fat, 55.22g (32%) Protein, 130.44g (36%)

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Phil Winkelman's Favorite Meals
  Cottage Cheese, Tuna & Tomato
  Laughing Cow, Celery & Turkey Ham
  Pudding/Banana Dessert
  Raisn Bran Breakfast
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Phil Winkelman's Journal

06 November 2009

right now fitting into 34 waist and would like to get to 32
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Phil Winkelman's Exercise Diary
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