Back around ~2005 I lost about 110 pounds. I'm back on a more regimented diet for a short while. Here's links to recent spreadsheets to show what I'm eating & my progress:
Primary site used for calories per gram info:
http://www.thecaloriecounter.com
Additional key things included:
Sucralose (splenda - or store brand equivalents from any store in the yellow bags), added to the oatmeal, and also used to make sugar-free lemonade or koolaid.
Today I'll be buying more cocoa powder, which is also good to add to the oatmeal.
I'd prefer to have tuna over the protein powder, but I'm not having a lot of tuna due to mercury concerns. I found some whey based protein powder which is lower in sugar and higher in protein, which is almost as good as tuna on a calories per gram of protein basis.
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