Welcome! Your food sounds pretty good and great that you got some sprints in! If I don't plan ahead I end up nibbling on all kinds of unnessecary bits and pieces. Better to have a decent meal so that you are satisfied ... or fast. Of course that is easier said than done. (Also a South African, albeit one living in the USA.)
Start weight: 225.5 lbs Feb 14th 2012. Height: 5'7"
Primal low: 186 lbs
Current weight: 222.2 lbs
Goal weight: 140 lbs
"You are free to choose, BUT you are not free from the consequences of your choices."