Siegels's Journal, 21 November 2018

cardio day 🌞
141.4 lb Lost so far: 5.6 lb.    Still to go: 1.4 lb.    Diet followed reasonably well.

Diet Calendar Entries for 21 November 2018:
1474 kcal Fat: 30.38g | Prot: 132.81g | Carb: 162.03g.   Breakfast: Kroger CARBmaster Vanilla Milk, Dannon Oikos Greek Nonfat Yogurt - Plain (Container), Dannon Oikos Triple Zero - Mixed Berry. Lunch: Turkey Sandwich. Dinner: Pret a Manger Korean BBQ Pulled Pork Hot Pot, White Rice, Golden Corral BBQ Pork. more...
2272 kcal Activities & Exercise: Bike Machine (Cycling) - 30 minutes, Sleeping - 7 hours, Calisthenics (heavy, e.g. pushups) - 20 minutes, Resting - 14 hours and 10 minutes, Walking (moderate) - 3/mph - 2 hours. more...
on diet Siegels's own diet   losing 5.6 lb a week

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