Up 1lb today to 174.0lbs. Sigh. Calories will be about 1600 today.
Fat Calories Protein Carbs
Breakfast
Fish oil 5 40 0 0
oats 3 150 4 27
Flaxseed milk 2 19 0 1
dried apricot 0 16 0 4
honey 0 21 0 6
Coffee 3 25 0 1
Polar Kippers 12 162 14 0
Another coffee 0 90 9 13
Lunch
quails eggs 3 42 4 0
Dryheated Smelt 3 105 19 0
Sardines 5 183 33 0
Prawns 2 80 16 0
anchovies 2 65 10 0
Honey 0 64 0 17
Olives 2 30 0 2
Tomato 0 11 1 2
Mushroom 0 2 0 0
Red onion 0 8 0 2
Kidney beans 0 18 1 3
Spinach 0 4 0 1
Lentils 0 53 4 9
Kimchi 0 70 7 7
Beer 0 300 0 26
Total 41 1556 122 120
Weight 174
Protein/weight ratio 0.70
Targets based on weight Low High
Fat 52 87
Calories 2436 2784
Protein 157 209
Carbs target 348 522
Fat based on 20-30% caloric intake 35 52
20% less calories to cut 1949
Exercise: Ran 5k before work. Will do 1 hour weight training before lunch.