Marino:)'s Journal, 04 December 2013

shoulder workout + legs + 15mins of 9kph run

176.0 lb Lost so far: 0 lb.    Still to go: 0 lb.    Diet followed reasonably well.

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4299 kcal

Fat: 118.20g | Prot: 249.27g | Carb: 590.68g.   Breakfast: Yoplait Raspberry Fat Free Yoghurt, Original Juice Apple Guava, Optimum Nutrition Gold Standard 100% Whey Protein, Bananas, Pauls Physical (No Fat), Centrum Multivitamin. Lunch: Yoplait Blackberry Yogurt, 97% Fat Free Mayonnaise, Whole Roast Chicken, Quinoa & Flaxseed, Spinach. Dinner: Yoplait Raspberry Fat Free Yoghurt, Bananas, Original Juice Apple Guava, Avocado, Black Pepper, Cooked Broccoli (from Fresh, Fat Not Added in Cooking), Boiled Sweetpotato (without Peel, Fat Not Added in Cooking), Capsicum, Cooked Mushrooms (Fat Added in Cooking), Golden Eggs All Natural Pasteurised Egg Whites. Snacks/Other: Blueberries (Unsweetened, Frozen), Organic Smooth Peanut Butter, Dairy Farmers Shape No Fat Milk, Premium Salmon in Springwater, Cottage Cheese, Weight Watchers Cottage Cheese, Honey, Bananas, Sugar Free Dark Chocolate, Banana, Optimum Nutrition Gold Standard 100% Whey Protein, Spinach, Watermelon, Peach, Banana, Original Juice Apple Guava, Kiwi Fruit. more...

3574 kcal

Activities & Exercise: Weight Training (moderate) - 1 hour and 10 minutes, Boating or Canoeing - 3 minutes, Housework - 9 hours, Resting - 5 hours and 47 minutes, Sleeping - 8 hours. more...