5 min warm up elliptical level 8 15 min ramp master resistance 9-7 crossramp 1 strides 120+ 6 min elliptical level 7-5 speed 5.5 20 bridges with ball between knees 3 sets of 20 each side leg lifts front 3 sets of 20 each side leg lifts side IT band stretch both sides 3 sets of 30 knee bends with yellow resistance band 2 sets of 20 calf raises both feet 2 sets of 10 each side calf raises 1 foot 50 squats with stability ball and ball between knees
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81.6 kg
Lost so far: 20.0 kg.
Still to go: 25.4 kg.
Diet followed: Reasonably Well.
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1479 kcal
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Fat: 45.86g | Prot: 78.93g | Carbs: 186.19g.
Breakfast: No Calorie Sweetener, 100% Natural Oats & Whey - Vanilla Bean, Coffee, Milk (1% Lowfat with Added Vitamin A) . Lunch: Butter, Italian Bread, Mango Chipotle Salad Dressing, Pears, Pine Nuts (Pignolias), Lettuce Salad with Assorted Vegetables, Shrimp Teriyaki (Shrimp with Soy-Based Sauce) (Mixture). Dinner: Butter, Dinner Rolls, Tomato Caprese Salad, Deep Fried Potato French Fries (from Frozen), Chicken Gyro Sandwich. Snacks/Other: Medleys. more...
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2486 kcal
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Exercise:
Desk Work - 30 minutes, Sitting - 1 hour and 35 minutes, Exercise machine (moderate) - 26 minutes, Calisthenics (light, e.g. home exercise) - 20 minutes, Driving - 30 minutes, Resting - 12 hours and 9 minutes, Sleeping - 8 hours, Housework - 30 minutes. more...
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Losing 1.6 kg a Week
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