TARGET FOR CHRISTMAS AND STAGE TWO GOAL

Thursday, January 24, 2013

JAN 21ST


12 MONTHS MAINLY WHEAT FREE AND CONTINUING

7/31 DAYS SIGNIFICANT ACTIVITY

TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs


MY TARGET RATIO TO MAINTAIN NUTRITIONAL KETOSIS

1150 Calories 
95. 5 gm fat (75%) = 858 cal.
57 gm protein (20%) = 228 cal.
14.5 gm carbohydrates (5%) = 58 cal.


Sunday
15 minutes cross-trainer
Fats = 75 %
Proteins = 18 %
Carbs = 7 %
Total calories for day = 1133
Monday

15 minutes cross-trainer
Fats = 64 %
Proteins = 21 %
Carbs = 15 %
Total calories for day = 1738 This is a guestimate and probably an overestimate. It certainly does not feel as though I have eaten this much.




Breakfast:- Coffee and cream

Lunch: Caesar salad without croutons. Almond biscuit, cappuccino 1 tsp sugar

Dinner:- Pork chop, bean and broccoli salad, cherry tomato. Chi sweetened with stevia and tonic water

Snacks:- rice crackers and brie, almonds, dried fig

Drinks:- Water x 2
Flavoured Tea Infusions x 0
Cream coffee x 2
Chi and tonic water x 1

Daily Goal:- 1.5lt or 5 - 6 cups large *no*

Exercise:- Walk or Cross-trainer *yes* Not Speedy Gonzales but I'm doing it.

15 min = 3 km (Sunday)
+ 15 min = 3.25 km (Monday)

January Total = 18.25/140 km

BP:- 11th May 2012, 147/75
23rd May 2012, 135/75
15th June 2012, 135/85
17th July 2012, 137/75
3rd September 2012, 125/75 ... Meds changed officially. Accuretic becomes Accupril.
12th January, 2013 ..... another med change by self. I only take Accupril occasionally if at all. Still on Plendil 2.5mg until BP checked.Resumed accupril for now. 

Start weight:- 114 kg/251 lbs

Weigh In approximately 7.30 am

1st December:- 86 kg/189 lb
1st January:- 87.5/192.5 lbs

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs
January:-


2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- 1 kg/2 lbs
October:- 2 kg/4.5 lbs
November:- NC
December:- + 1.5 kg/3 lbs


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