1/23/2017

Daily Goal: Strength training this afternoon. Eat gently.

Calories – Target 1300 – Actual 1257

Steps – Target 10,000 – Actual 12,360

Distance – 5.08 miles – cumulative in January – 149.45 miles

Calories burned – 2213

Hours with 250 steps – 12 of 12

Total grams – carbohydrate – Target 98 – Actual 131

Total grams – fat – Target 72 – Actual 43

Total grams – protein – Target 65 – Actual 49

Total weight loss – 60 lbs

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1/22/2017

Daily Goal: LONG meeting today – walk around every hour – exercise when I get home. Stay out of the snacks at the meeting.

Calories – Target 1300 – Actual 1272

Steps – Target 10,000 – Actual 7629

Distance – 3.13 miles – cumulative in January – 144.37 miles

Calories burned – 2079

Hours with 250 steps – 12 of 12

Total grams – carbohydrate – Target 98 – Actual 101

Total grams – fat – Target 72 – Actual 82

Total grams – protein – Target 65 – Actual 69

Total weight loss – 60 lbs

1/21/2017

Daily Goal: 2-mile March up and down hill in Olympia, yesterday. Today I will rest, and eat decently.

Calories – Target 1300 – Actual 2347 (too many cookies, and pie for dessert – no regrets)

Steps – Target 10,000 – Actual 12,116

Distance – 6.22 miles – cumulative in January – 141.24 miles

Calories burned – 2570 (still supposedly burned more than I ate)

Hours with 250 steps – 11 of 12

Total grams – carbohydrate – Target 98 – Actual 247

Total grams – fat – Target 72 – Actual 120

Total grams – protein – Target 65 – Actual 52

Total weight loss – 60 lbs

1/20/2017

Daily Goal: Good job, even with Chef’s Table. Did strength & cardio training. Today we march!

Calories – Target 1300 – Actual 1274

Steps – Target 10,000 – Actual 15,538

Distance – 6.39 miles – cumulative in January – 135.02 miles

Calories burned – 2587

Hours with 250 steps – 11 of 12

Total grams – carbohydrate – Target 98 – Actual 84

Total grams – fat – Target 72 – Actual 58

Total grams – protein – Target 65 – Actual 65

Total weight loss – 60 lbs

1/19/2017

Daily Goal: Decent job at the birthday lunch. Just did get my steps in (walked around and around the bedroom for 10 min.)

Calories – Target 1300 – Actual 1211

Steps – Target 10,000 – Actual 10,016

Distance – 4.11 miles – cumulative in January – 128.63 miles

Calories burned – 2229

Hours with 250 steps – 12 of 12

Total grams – carbohydrate – Target 98 – Actual 87

Total grams – fat – Target 72 – Actual 68

Total grams – protein – Target 65 – Actual 77

Total weight loss – 60 lbs

1/18/2017

Daily Goal: Birthday lunch for Big Al today. Eat carefully. Try to get some exercise.

Calories – Target 1300 – Actual 1270

Steps – Target 10,000 – Actual 16,356

Distance – 6.72 miles – cumulative in January – 124.52 miles

Calories burned – 2354

Hours with 250 steps – 12 of 12

Total grams – carbohydrate – Target 98 – Actual 121

Total grams – fat – Target 72 – Actual 51

Total grams – protein – Target 65 – Actual 81

Total weight loss – 60 lbs

1/17/2017

Daily Goal: Another good day yesterday. Ate well and exercised. Keep up the good work.

Calories – Target 1300 – Actual 1292

Steps – Target 10,000 – Actual 16,177

Distance – 6.64 miles – cumulative in January – 117.8 miles

Calories burned – 2316

Hours with 250 steps – 12 of 12

Total grams – carbohydrate – Target 98 – Actual 98

Total grams – fat – Target 72 – Actual 84

Total grams – protein – Target 65 – Actual 52

Total weight loss – 60 lbs