69miguel69's Journal, 12 January 2013

221.6 lb Lost so far: 12.1 lb.    Still to go: 1.1 lb.    Diet followed reasonably well.

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4473 kcal

Fat: 239.35g | Prot: 155.18g | Carb: 358.94g.   Breakfast: Coffee with Milk and Sugar, Low Fat Milk, butter, Oats Cereal (without Salt, Cooked with Water, Unenriched), Brown Sugar. Lunch: Minced Beef (90% Lean / 10% Fat, Patty, Cooked, Pan-Grilled), butter, Toasted Rye Bread, Olive Oil, Hake Fillet, Red Hot Chilli Peppers, Baked Beans, Tomatoes, Cooked Mushrooms (Fat Added in Cooking), Green Tea, Scrambled Egg (Whole, Cooked). Dinner: Coca-Cola Zero (Can), White Table Wine, Three Bean Salad, Greek Salad, Boerewors, Pork Belly, Butter (Salted), Ciabatta, Roasted Grilled or Baked Chicken Wing (Skin Eaten). Snacks/Other: Sponge Cake without Icing, Coca-Cola Zero (Can), White Table Wine, Stuffed Green Olives, Melba Toast, Chicken Liver Pate (Canned), Bananas. more...

3952 kcal

Activities & Exercise: Weight Training (moderate) - 15 minutes, Running (jogging) - 5/mph - 30 minutes, Sitting - 13 hours and 15 minutes, Standing - 3 hours, Sleeping - 6 hours, Walking (slow) - 2/mph - 1 hour. more...