Will be out of town until April 13

I will be out of town until April 13, I will try my best to get to a computer and make some entries, but it will be tough.

I am going to try my best to eat less and make the best choices I can on my trip.

Wish me luck

Talk to you soon,

Rob

Monday April 6, 2009

Foods I ate today are

8am
bagel belt with sausage(tim hortons) - 450 calories
yogurt - 35 cal
pear - 80 calories
granola bar - 100 cal

11am
3 rice cakes - 105 calories
peanute butter - 200 calories
yogurt - 35 cal

1pm
2 chicken shwarma sandwiches - 600 calories
yogurt - 35 calories

4pm
protein bar - 300 calories

730
2 chicken breast - 400 calories
spring mix - 10 calories

10 pm
ice cream sandwich - 100 cal
granola bar - 100 cal
yogurt - 35 cal
3 rice cakes - 105 cal

Sunday April 5, 2009

Not much going on today, here is my meal play for this Sunday

8am
2 eggs - 150 calories
apple - 80 calories
yogurt - 35 calories
2 whole grain toast - 240 cal
granola bar - 100 cal

11am
protein shake - 300 cal
ice cream sandwich - 100 cal

130 pm
2 small slices of pizza - 500 calories
yogurt - 35 cal
orange - 80 calories
spring mix - 10 calories
granola bar - 100 cal

430pm
protein bar - 300 calories
pear - 80 calories

730pm
2 chicken breasts - 400 calories
spring mix - 10 cal
ice cream sand - 100 calo

1030 pm
2 rice cakes - 70 calories
peanut butter - 200 calories

Saturday April 3, 2009

Long day, what to do, what to do. I should have went swimming, but nope, didn't go. I am not going to talk about it anymore until I actually just do it.

Went groecry shopping today, loaded up on a lot of great foods. Bought tons of fruits and veggies and bought some chicken breat cutlets and yogurt.

todays meal plan went like this:

830 am
half a protein shake - 150 cal
2 egges with mushrooms and oninion scrambled with butter - 250 calories
2 toast - 200 cal
yogurt - 35 cal
orange - 80 cal

1030 am
3 rice cakes - 105 cal
peanut butter and honey - 300 cal

130pm
2 chichen shwarma's with hommus - 500 cal ???

4pm
1/2 bag of whole grain chips - 250 calories
granola bar - 100 cal
yogurt - 35 cal

7pm
ice cream sandwich - 100 cal
yogurt - 35 cal
pear - 80 cal
cheese - 100 cal

945 pm
2 chichen breast - 400 cal
2 toast - 200 cal
ice cream sandwich - 100 cal

Friday April 3, 2009

Today was weigh in day. I weighed in at 494.5 pounds. Not much improvement since 2 weeks ago, but not bad either. I had climed back up to 495 after my blog absence. All in all, I can't be dissapointed. I look at this over the course of the month, I am down close to 28 pounds and I haven't even given it my best effort, yet.
Things I need to do this month include putting my money where my mouth is. I need to just stop talking about the things I want to do, and JUST DO IT. I keep talking to my trainer about getting in the pool, but haven't done it, among some other things.
If I want to succeed this time around, I have to be more strict and more disciplined and just do the right things that are going to allow me to get healthier and continue to lose weight. I have done it before, I can do it again, right to the end this time.

The foods I ate today are:

7am
2 portions of oatmeal - 280 calories
apple - 80
half a protein shake - 150 calories
yogurt - 35 calories

10am
protein bar - 300 calories
orange - 80 calories

115pm
bowl of chilli - not sure about calories, guessing 400 - 500 calories
small bun - 150 calories
yogurt - 35
granola bar - 100 calories

430
2 whole grain rices cakes - 70 calories
peanut butter - 200 calories

730
2 chicken breast - 400 calories
2 toast - 200 calories
ice cream sandwich - 100 calories

1030
yogurt - 35 calories
granola bar - 100 calories
half a protein shake - 150 calories

April 2, 2009

Today I woke up a bit late and I was in a hurry to get out of the house, I had a few things to do before heading to work. This sucked cause I didn't grab all I needed for my meals today except for a few fruits and a yogurt. I had to go to the pharmacy quickly so there I ended up buying a few protein bars, and 2L bottle of water. Todays eating was ok, nothing great, If planned out a bit better the choices could have been much much better, but it is what it is, days like this will happen, so you just gotta stay strong, try your best to make the best possible choices and eat a bit less than you normally would have eaten in the past.

7am
protein shake - 300 cal
2 toast - 180 cal
light margerine - 35 cal
yogurt - 35 cal

10 am
protein bar - 300 cal
apple - 80 cal
granola bar - 100 cal

130 pm
italian cold cuts sandwich - 500 calories???
small piece of veg pizza - 200 calories

4pm
protein bar - 300 cal
orange - 80 cal

730pm
2 chichen breast - 400 calories
calamari - 150 cal
mixed greens - 10 calories
ice cream sand - 100 calories

10pm
yogurt - 35 cal
peanut butter - 200 cal
2 rice cakes - 70 cal

thats it for today

April 1, 2009

April fool's days started out really early today, was up at 5am and I don't know why. 3.5 days now without any coffee/caffeine, I am feeling much better each day. Today's meal plan wasn't altered too much, stuck to my main meals I like eating each day. I thought I would get bored of the same thing by now, but no, its all good.

Today's meal consist of the following

630am
2 eggs - 150 calories
2 toast - 180 calories
yogurt -35 cal
orange - 80 cal
bannana - 150 calories

10am
protein shake - 300 calories
yogurt - 35 calories

1pm
chicken shawarm - 300 calories
apple - 80 calories
granola bar - 100 calories
graeme crackers - 100 calories

4pm
protein bar - 300 calories
yogurt - 35 calories

730pm
2 chicken breast - 400 calories
mixed greens - 10 calories
ice cream sandwich - 100 calories
apple -80 calories

1030pm
1/2 protein shake - 150 calories
orange - 80 calories
1 rice cake - 35 calories
peanute butter - 100 calories

thats it for today

Tuesday March 31, 2009

Today was a good for me. I finally found some substitues for coffee. After a good friend of mine was experiencing the same discomforts with caffeine, we started doing some research on the net for coffee alternatives. We came up with some great coffee alternatives, and surely enough, me not being able to waste time for something I like, I rushed to Westgate Shopping Centre, went to the Natural Food Store they have there and bought 3 different kinds to try. Not cheap I tell ya, but well worth it if it works.
I came home rigth away, boiled some water, and waiting in anticipation for it to boil. I bough 3 kinds of coffee alternatives, they are called Caf - Lif, Bambu and Teechino. 2 of them were like instant coffee and the other one can be made with a coffee maker. Once the water was nice and boiling I put it in my cup, grabbed two big teaspoons of the Caf - Lib and stirred in the boiling water, added some cream, and 2 sweetners and voila, it was amazing. Now I am not totally sold on it yet, but so far so good.
Anyways, enough of the coffee situation, here is a list of what I ate today.

7am
2 eggs - 150 cal
2 toast - 180 cal
yogurt - 35 cal
orange - 80 cal
granola bar - 100

10 am
protein shake - 300 cal
apple - 80 cal

130
2 cans of tuna - 360 cal
granola bar 100 cal
pear - 80 cal

430pm
protein bar - 300 cal

745pm
2 chicken breast - 400 cal
mixed greens - 10 cal
yogurt - 35 cal

1030 pm
2 rice cakes - 70 cal
peanut butter - 200 cal
ice cream sandwich - 100 cal

thats it for today

Monday, March 30, 2009

The start of a new week of work sucks normally, but for me, it's usually the start of when my eating healthy and choosing wisely foods gets a bit better. I have to say, weekends are tough. Too much time on your hands, especially when you are not married or have kids. I think maybe I need to get a dog or something. A dog would be great, cause then it would keep me moving more and give me some other responsibilities other than work. Something to think about anyways.

Here is my meal plan for today.

645am
2 eggs - 150 calories
2 toast - 180 calories
1 apple - 75 calories
yogurt - 35 calories

10am
protein shake - 300 calories
orange - 80 calories
granola bar - 100 calories

130pm
chicken sandwich - 300 calories
bun - 250 calories
yogurt - 35 calories
granola bar - 100 calories


430 pm
protein bar - 300 calories
apple - 80 calories

745pm
2 chicken breasts - 400 calories
yogurt - 35 calories
2 toast - 180 calories
1 tbs light margerine - 35 calories

10pm
ice cream sandwich - 100 calories
granola bar - 100 calories
pear - 80 calories

thats all for today

Sunday March 29, 2009

Let me talk a bit today about caffeine. The past month or so I have been getting these weird feelings in my chest, my heart beat was skipping. No pain, no shortness of breath, so nothing too too serious(knock on wood) or at least my dr's tell me. When it first started happening I even went to the hospital to get it checked out, they kept there for observation and the cardiologist told me it was nothing to worry about as well, as these skipped heart beats happen in a lot of people, healthy or not.
The next day, after reading up on the net about it ( reading on the net about health issues is something I try not to do too much, get scary, lol) i read about the effects of caffeine and stress and how it can contribute to making the heart skip beats. So I went without coffee for almost 3 weeks, and the skipped heart beats stopped, or at least I didn't feel them anymore.
I then started drinking decaf coffee, thinking that it would be ok, bad Idea. I found myself for the last few weeks drinking almost 2 or 3 large decaf coffee's per day. Surely, within the week, the feeling in the chest came back and the skipped hearts beats continued, usually during the rest period after some physical activity.
The last 2 days, I went off the decaf, and amazingly, as I am typing this, the feelings in the chest started dissappearing. The past few days without coffee in general I feel that much better. I can't say for fure its the caffeine, but it looks good.

For today, here is a list of foods I ate.

9am
1/2 protein shake - 150 calories
bagel - 240 calories
yogurt - 35 calories
apple - 80 calories
toast with light margerine - 135 calories

1pm.
2 toast - 200 calories
3 eggs - 225 calories
granola bar - 100 calories

430 pm
orange - 80 calories
yogurt - 35 calories
1/2 protein shake - 150 calories

730pm
2 chicken breast baked - 400 calories
calamarie - 150 calories
mixed greens - 10 calories
apple - 80 calories

1030pm
ice cream sandwich - 100 calories
granola bar - 100 calories
crackers - 100 calories worth
yogurt - 35 calories

thats it for today, thanks for reading.

Saturday March 28, 2009

I have been finding the weekends a lot tougher to get in my 5-6 meals and space them out. On a day like today, I was barely home, up at 6am, off to do some work at 715am, had a nice breakfast, but then didn't get home till 3pm. I should have thrown some food in my truck, but I didn't. My morning meals have been great, nice and easy. I am finding that the lunches and dinners are always a challenge especially when you go eat out at a restaurant. Today I had all my meals at home, but that didn't stop me from ordering out. I had a craving that I just couldn't resist. Donair and Pizza. I thought about it before I ordered and I said to myself. If I am going to order this stuff, I am not going to eat it all at once. I will space it out into 2 or 3 meal portions and work off the calories Sunday with a walk or something. So I went ahead and ordered a small bacon pizza and a large donair. I ended up eating half of the beef donair, and a big slice of my small pizza. A little trick I did which I thought would be good, was I drank 2 big glasses of water before my food got here and ate a nice big bowl of mixed greens with apple and organges pieces in the salad. I think that helped, cause once I started eating my take out food, I was full fast and barely at the slice of pizza. This was around 6pm. Then around 930 pm, before I headed out, I had another 2 small pieces of pizza, very small I might add. Then I finished off the other half of my donair when I got home at 1am and the last slice of pizza the next morning.

so here we go

Todays meals consist of:

630 am
2 eggs - 150 cal
2 toast - 180 cal
orange - 80 cal

10am
protein bar - 300 cal
yogurt - 35 cal

130pm
2 chicken breast - 400 calories
apple - 80 cal
granola bar - 100 cal

6pm
beef donair - not sure of calories, if i had to guess, 400 cal
small slice of pizza - guessing 300 cal

930
2 small slice of pizza - guessing about 600 cal

130pm
other half of beef donair - 400 cal

Todays choices were obviously not the greatest, but I didn't go to bed feeling bloated and full. I think that spacing my take out food over 3 meals, really helped a lot. It helped me combat my craving and kept my metabollism going well.

Friday March 27, 2009

I am back. The past few weeks, I have been a mess with internet, it wasn't working at home, then we moved offices so I didn't have access at work for a while either, but not I am back and ready to continue on with my daily blogs.
I can't even begin to tell you the importance of logging all my activities and foods I eat each day. The past 2 weeks, I haven't been writing things down too well and I made no entries on my blog, and I let things slide. It's almost like a mind thing going on right now. When I am not writing my blogs, I lose track of what I am eating, I don't make the best decisions of my foods and I stray away from eating every 3 hours. I have been guilty of not following my rules these past few weeks, and have paid for it in the weight department. The last time I weighed myself, I weighed 494.5. After 10 days of not doing my blogs and not following my rules, I ended up gainging back 3.5 pounds. This Friday morning I weighed in at 498 pounds. Not too bad I guess, better than gaining more.
Anyways, thats behind me now, and time to move forward again. One thing I do know for sure more than anyhing. You really are what you eat. If you are going to eat like crap, then be prepared to feel like crap. If you are going to eat great, then expect to feel great. It's really a no brainer, right. So whats the problem then, right. Eat great. Easier said than done, but I am doing my best.
I have started going back to the gym this week with my trainer Rob, he's great. He's the one trainer I ever had in my life, that makes me sweat, gives me a good workout, but I don't leave the gym not being able to do anything for the rest of the day cause I am too sore. He is really being patient with me and taking this thing slow, as other trainers in the past, have killed me right away, and I don't think thats good.

Well anyways, this is what I ate for todaty.

7am
Bagel Belt with sausage (tim hortons) - 440 calories
apple - 80 calories

10am
protein bar - 300 calories
pear - 80 cal

1pm
italian cold cuts sandwich - ??? 700 calories

4pm
2 small chicken shwarmas with hommus and lettuce - ??? 700 Calories

730
1 chicken breast - 200 calories
spring mix greens - 10 calories
orange - 80 calories
ice cream sandwich - calories

1030pm
yogurt - 35 calories
2 granola bars - 120 calories

Not a great day, but not too horrible either, gotta start choosing a bit more wisely in some incidences.

Monday March 16, 2009

Today felt better, back to my normal routine, weekends are sure tough. I have to admit I woke up today in a great mood, got back into my workouts sorta too. I went to see my trainer and he got me going again. It's been a few weeks since I have worked out with him, so it was a bit tough for me I have to admit. I really need to get into that pool, cause I have to drop much more weight in order to really benefit from the weight training i do with my trainer.

here is my meal plan for today

7am

2 eggs- 150 calories
2 toast - 180 calories
apple - 75 calories
yogurt - 35 calories
2 kraft singles - 80 calories

1020am
protein shake - 300 calories
orange - 75 calories

1pm
chicken breast- approx 250 calories
mixed greens - 10 calories
yogurt - 35 calories
granola bar - 100 calories

430 pm
can of tuna in olive oil - 180 calories
pear - 85 calories

730pm
2 chicken breast - 400 calories
yogurt - 35 calories
30 gram cheddar cheese - 100 calories

1045pm
ice cream sandwich - 100 calories
granola bar - 100 calories

Sunday March 15, 2009

Today there was not really much to report. Another classic weekend day, didn't do to much, woke up later than normal, watched sports and went out briefly for a bit. Food wise, today was a bit of a learning experience. I spent about 2 hours making a prime rib in the oven. Not like my normal chicken or fish meals anyways. I usually to love prime rib, but today, I don't understand why, I didn't enjoy it much, and I probably not going to spend time making it again, at least not for a while.
I don't want to jump the gun, especially after 2 weeks, and say I will never eat a bad meal again, but I have to admit...in this short time frame, I have grown accustom to my normal meals, and I really don't want to eat anything else right now. The meals I have been eating the past few weeks have been making me feel good. They are enough for me to survive, so why tamper with it. I am going to try and stay mentally tough and just enjoy the great meals I have been making lately.

My meal plan for today consists of

9am
2 eggs - 150 cal
1 bagel - 240 cal
yogurt - 35 calories
apple - 75 cal

noon
1/2 protein shake - 150 cal
1 instant oatmeal - 140 cal

330pm

1/2 protein shake
2 toast - 180 cal
2 pieces of cheese - 80 cal
low calories margerine - 35 cal

630pm
prime rib - 700 to 800 calories, had about 7 or 8 ounces, maybe less, i didn't weigh
baked patatoe -250 cal
mixed salad - 10 calories
pear - 75 cal

10pm
granola bar - 100 calories
ice cream sand. - 100 calories
yogurt - 35 calories

thats it for today...i think all in all it was a decent day..i could have eaten less of the prime rib, but thats ok..won't be eating that for a while

Saturday March 14, 2009

Saturday's and Sundays are so different for me, I face such a different battle on the weekends. On weekends, I don't wake up at the same times, I don't normally eat at the same times, and on weekends, I have more time to myself, which if too much time, I battle the urgees and the cravings for food more.
Today was no different that what I just explained. I woke up a hour or so later than normal, I didn't have all my foods prepared, I needed to do groceries, and the tempations are on a much higher level than when I am at work, Monday to Friday.
So to make sure I don't screw up the weeks hard work, on days like to today, this is where you need to be mentally tough. You need to stay strong, make the right choices, and of course eat less than normal. I think I did a good job. Anyways, this is what I ate today, here is my meal plan.

820am
2 eggs - 150 calories
1 bagel -220 calories
organge - 75 calories
yogurt - 35 calories

11am
protein bar - 300 calories
granola bar - 100 calories

230pm
small sandwich with salami - ???? maybe 500 calories
yogurt - 35 calories

6pm
turkey - ??? 400 caloriesnot sure, I was eating out of brothers
baked patatoes
carrots -
730 pm
small piece of dessert - ??? 300 calories

1030pm
granola bar - 100 calories
yogurt - 35 calories

Tonights meal was tough. I went to eat at my brothers. It's not easy when you have many courses at your meal. I did the best I could. I ate small portions, I chose my foods well, except for dessert, I did have a small piece, but thats okay, i didn't go for seconds. I went home feeling good. I was happy.

Thats it for today, take care.

March 13, 2009 - I did it, the 400's are back

Friday the 13th is supposed to be an unlucky day. Thank God for me it wasn't. On this lovely cold chilling morning, I woke up, headed for the shower, but before doing so, jumped on my scale to do my weigh in. My scale only goes up to 504 pounds, so for the past few weeks, I was only able to weigh myself at the clinic. Until Today. 498.5 pounds. You should have seen the look on my face. I have to admit, I was estatic. Not estatic for the weight loss or the fact that I can actually weigh myself at home again, just happy at the fact, that whatever I am doing right now is working, and most of all, I am sticking to my plan this time. I know it's only 2 weeks, but 2 weeks is better than nothing. Right now, 2 weeks is better than anything I have done in over 4 years.
Now it's ok to be happy, but I haven't really done anything yet. I have lost over 20 pounds since the beginning of the month, and you know what, I can gain back all 20 in 4 or 5 day if i don't watch myself.
I just keep reminding myself of my favorite rules, that I will be noting here from time to time.
1. Eat less ( 10 to 15% less)
2. Choose wisely
3. Be active
4. Stay mentally strong.
They really do work you know. Especially the eating less and choosing wisely part. It's a no brainer and I challenge anything looking to lose weight to try it. You can go wrong. The only thing for me now is to step up the be active part. I haven't done much activity this month, I have been really sick with cold and cough, so it's taken away from exercise. I am feeling better each day now and this cold is almost gone.

Here is the meal plan for today

7am
2 eggs - 150 calories
2 kraft singles - 80 calories
2 toast - 180 calories
orange - 75 calories
yogurt - 100 calories

10am
protein bar - 300 calories
apple - 75 calories

130 pm
salami sandwich - guessing around 700 calories
cheese - 100 calories
diet coke - 0 calories

430
can of tuna in olive oil - 180 calories
granola bar -100

730 pm
2 chicken breast - 400 calories
mixed greens - 10 calories
yogurt - 100 calories

1030pm
granola bar - 100 calories

Thats it for today, talk to you soon.

Thursday March 12 - 400's are close

As each day goes by, I feel my body getting healthier. In just 2 short weeks, the improvements I recognize make me feel happy and mad all at once. Happy that I am finally focused again at regaining my life but mad that I let my body get back to a point where I weighed over 520 pounds.
I always wondered what the percentages were when it comes to losing weight. Was it 50/50 for meal plan and working out or was it more towards the working out or more towards the meal plan. Now after many diets and lifestyle changes in my life. I am confident to say, that is all about the meal plan. I don't care how much you work out, if you eat like crap, your body is still going to be crap. I would even go as high and say is 75% meal plan, and 25% exercise. Thats just my opinion anyways.

My meals for today included

7am
2 egges - 150 calories
2 toast - 180 calories
yogurt - 100 calories
apple - 75 calories
granola bar - 100 calories

1030
protein shake - 300 calories

130pm
2 cans of tuna with olive oil - 300 calories
yogurt - 100 calories
whole grain bagel - 200 calories

thats it for today...weigh in tomorrow
430pm
orange - 75 calories
fibre one bar - 140 calories

730 pm
2 chicken breast - 400 calories
mixed salad greens - 10 calories
olive oil - 100 calories
yogurt vanilla - 100 calories

1030pm
rye and diet coke - 70 calories

March 11, 2009

I still can't shake off this cold, and it sucks. I haven't really been able to work out all week, and I really need to start. Today my cough has gotten worse, my voice is still not 100%, but I am confident this the near end of my sickness and soon I will be able to get back to the gym and the pool.

I am happy to report my meal plan seem to be working well. This new meal plan is less than 2 weeks old. I enjoy it a lot, but on days like today its easy to get tempted to sway off. I had a business luncheon today a nice italian restaurant downtown, and normally I would have piled up with the bread, appetizers, and so on. Today all I kept thinking was, choose wisely, stay mentally strong. As the waitress came to take our orders, those words kept coming into my head, and It worked. I ordred a nice meal. Stayed away from bread, pasta, soft drink and alcohol, things I didn't really need, and I left the luncheon feeling great.



Well here we go, today meals consisted of



7am
protein shake - 300 calories
fibre one bar - 140 calories
orange - 75 calories
yogurt - 100 calories



1030am
can of tuna in olive oil - 180 calories
apple - 75 calories



115 pm ( add 25% in calories for restaurants)

veal cutlet - 300 calories
roasted patatoe -200 calories
mixed veggies - 100 calories
cappucino 50 calories


4pm
yogurt - 100 calories
banana - 150 calories



7pm
2 chicken breast cutlets - 400 calories
20 gr cheddar cheese - 100 calories
apple - 75 calories

10pm
1.5 cups of whole grain cheerios - 150 calories
1 cup of 1% milk - 100 calories

thats it for today

March 10 - 2009

At dinner time today, I sat down and was looking at this box of Fibre One granola bars that I bought this past weekend. I noticed on the back they were 140 calories. I wasn't sure if this was a wise choice of food to buy, so put them down and didn't think any more of it. Later on, for the first time in a while, I was scrolling through the Biggest Loser, Couples show and the first thing I saw was 2 ladies entering their meals for the day in a computer. Just as they were entering in the field of Fibre, the trainer who was standing behind them, pulls out a box of Fibre One granola bars, the exact same box I bought this past weekend, same flavour too. It kind of freaked me out. The trainer on the show did advise the girls to eat those bars and said that they actually provide 1/3 of the fibre reccomended each day. I thought that was kinda cool. So to end my day, I had one.



This is my meal plan for today.



7am
2 eggs - 150 calories
2 slices of kraft singles - 80 caloires
yogurt - 100 calories
orange - 80 calories
2 heart healthy toast - 180 calories

1030am
protein bar - 300 calories
apple - 80 calories

145pm
can of tuna in olive oil - 180 calories
whole grain pita - 100 calories
yogurt - 100 calories
granola bar - 100 calories

430pm
can of tuna in olive oil - 180 calories
apple

730pm
2 chicken breast oven baked - 400 calories
mixed vegetables - 100 calories
yogurt - 100 calories

1030pm
1 cup of 1% milk - 100 calories
multi grain cheerios - 100 calories


See you tomorrow.

March 9, 2009

Not much to say today. I am still enjoying my meal plan, I am sticking with the same foods each and every day or at least till i get bored of them and then need to find some new selections. I haven't been in too many situations yet that have required me to alter my meals, but i am sure once the nice weather comes around, patio season, I will be outside more and that means more eating out. It will be a challenge for sure. I still got time to figure out what how I am going to combat this.

7am
2 eggs - 150 calories
1 whole grain bagel - 220 calories
2 kraft cheese slices, 1% milk - 80 calories
yogurt - 100 calories

1030am
apple - 75 calories
protein shake - 300 calories

130pm
can of tuna in olive oil - 200 calories
yogurt - 100 calories
granola bar - 100 calories
2 pieces of whole grain bread - 200 calories

415pm
protein bar - 300 calories
orange- 75 calories

7pm
2 chicken breast cutlets - 400 calories
mixed greens - 10 calories
yogurt - 100 calories

10 pm
granola bar - 100 calories
yogurt - 100 calories

thats it for today, till tomorrow