rjm & 1want47,
My excel spreadsheet was initially designed by another cohenite in a much more simplified form. I, with his blessings, took his format and revamped & embellished it for my own requirements. As I went through the program, I kept adding and adding to the spreadsheet until it became a virtual journal and to make it easier for other cohenites to understand I also did a conversion column for lbs as well as kgs. The monthly charts were added later as well.
If you want to use this you will have to know a wee bit about excel formulas and I did modify the original template to later include 12 months for those of you with longer periods to run (I only had to lose 24kg so I was originally working with a 6 month chart but as you can see it's now considerably longer as I am tracking maintenance as well for statistical purposes and for seeing where & why certain things happen.
Anyway, you can download my original revamped template from my website by looking on the weekly tab and just above the chart on the right hand side of the page there is a button (last of four buttons) to download the excel file. The other buttons will take you to my online diaries of each phase of the program to see my trials & tribulations and successes. (very few trials & tribulations though - I remained 100% deviation free from the first day through to the end of refeed). Feel free to use the file and modify it to suit your purposes. I found that it was an invaluable tool for me to see where I was going and where I have been.
iwant47,
I am not, nor ever have been, a foodie. My problems arose from my eating habits (I treated eating like one treats a car. When the tank gets low, you pull into a kiosk, fill it up and off you go. This resulted eventually in me eating once a day usually at 8:30 to 9:30 at night. I didn't eat breakfast or lunch but would eat from dinner until I went to bed at around midnight to 1am. This resulted in me gaining weight after reaching my late 40's (At 46 I only weighed 72-74 kg) till January when I started the program at 94kg. As I'm not a foodie, my meals consisted of good food but very basically prepared as to me it's fuel and not a past-time. Therefore, I never used sweeteners as all throughout the program and opted to cook almost everything with balsamic vinegar & water. I've acquired quite a taste for balsamic vinegar. My salads were usually just lettuce, tomato, capsicum & cucumber with boiled chicken or tunafish (one can of tuna drained weighs just about what my allowance allowed me to have, for a girl/woman it would probably be slightly less). For dressing, balsamic vinegar, ground ginger/garlic, various dried herbs but without salt (did not use any salt either throughout the program). Often I used mango in my salad as well. Excellent for lunches and great when shopping on Orchard Road where there aren't any Cohen friendly restaurants.
Same with my steaks, I bought them from NTUC but they were lean eye round steaks and I would marinate them in balsamic vinegar with garlic powder, sage & curry powder.
Chicken & fish also cooked the same way except with the fish would also add some tumeric to give it the local colour. Often would stirfry the Beef or Chicken with local leafy vegs like Kailan, Bok Choy, Spinach and cauliflower.
I don't like yogurt so I opted for single egg omelets with capisum, tomato & mushrooms. I think I ate mushroom in every meal just about (I love mushrooms). I also had my own signature dish of minced chicken stuffed portabello mushrooms which worked a treat but as I don't have 15 posts I cannot link to my recipe.......
My diet was boring by most people's standards but I don't have a problem using the same petrol to fill up the tank.
I wake up at 6am and go to bed normally around 1 am. I fix my breakfast and lunch the night before after dinner sometime (only takes ~20 minutes) but measuring & chopping all the vegs for breakfast and putting 'em in a bowl along with a large egg (70g), I also fix & bag my salad and thrown it into the fridge in a ziplock bag to take to work in the morning. When I wake up it only takes 10 minutes to fix my breakfast (whip up the egg, thrown in the vegs and make omelet) I eat, and clean up and out to catch the feeder bus at 7:10~7:15 to get to work at 9 am. I leave work 6:30~7 and get home around 8:00~8:30. As I prepackage all my proteins, I just grab what I want from the freezer, throw it into warm water to thaw it out while measuring and cutting my vegs. Then prepare. Dinner takes less than 20 minutes to prepare unless I'm baking the chicken or fish with a Crispbread batter then it takes around 30 as it usually takes 20 to bake it. (just using a toaster oven - nothing fancy). Oh, I work a 5.5 day weeks as well. I didn't let my wife do the cooking except only occasionally as she has to cook for herself, our two kids & her mother.
There is a great deal of recipes in the Aus Cohen website which I downloaded and printed out in the beginning of the program. It's pretty good.
Anyway, hope some of this helps you to get on the right track to be a winner here. I know you can do it, that's why the length of this post. Go for it! Get your head right and show us what you can do.
SMS
The "New" Stallion
Cohen Singapore Graduate
Class of June '08
I'm not particularly fond of either though. No, Chye Sim isn't on my program either. I do love kang kong, kailan and spinach though.
instead only take what they can finish but don't gorge themselves because it said "all you can eat". That is the secret to staying thin. 
