69miguel69's Journal, 04 January 2013

222.7 lb Lost so far: 11.0 lb.    Still to go: 2.2 lb.    Diet followed reasonably well.

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2208 kcal

Fat: 64.56g | Prot: 96.92g | Carb: 328.61g.   Breakfast: Reduced Fat Cappuccino, Bananas, Brown Sugar, Low Fat Milk, Oats Cereal (without Salt, Cooked with Water, Unenriched). Lunch: Seasonal Fruit Salad, Red Hot Chilli Peppers, Baked Beans, Green Tea, Steamed or Poached Haddock, Cooked Mango, Lowfat Fruit Variety Yoghurt, Passion Fruit. Dinner: Olive Oil, Baked or Grilled Salmon, Cooked Dry Chickpeas (Fat Added in Cooking), Lettuce Salad with Cheese, Tomato and/or Carrots, Coca-Cola (Can), Cucumber (with Peel). Snacks/Other: Deli Sliced Ham, muffin. more...

3924 kcal

Activities & Exercise: Swimming (slow) - 10 minutes, Running (jogging) - 5/mph - 37 minutes, Desk Work - 7 hours, Sitting - 8 hours and 13 minutes, Standing - 1 hour, Walking (slow) - 2/mph - 1 hour, Sleeping - 6 hours. more...