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I biked over 28 miles (over 45km) yesterday and lifted at the gym.
Kept my calories around 2200, drank lots of water.
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92,1 kg
Tähän mennessä pudotettu: 13,2 kg.
Vielä jäljellä: 8,6 kg.
Dieetin noudattaminen: 100%.
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2438 kcal
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Rasva: 74,15g | Prot: 214,75g | Hh: 226,07g.
Aamiainen: PAM Superior No Stick Olive Oil Cooking Spray, Coffee (French Flavor Powder, Instant, with Sugar), Banana, Spinach (Chopped or Leaf, Frozen), Great Value 2% Low Fat Cottage Cheese, Fresh & Easy Liquid Egg Whites, Egg, Mushrooms, Coffee (Brewed From Grounds). Lounas: Blueberries (Unsweetened, Frozen), No Name 2% Cottage Cheese, Pineapple. Päivällinen: Cooked Broccoli (Fat Not Added in Cooking), White Rice, Roasted Broiled or Baked Chicken Drumstick, Chicken Thigh. Välipalat/Muut: Chicken of the Sea Sardines in Louisiana Hot Sauce, Chicken of the Sea Sardines in Louisiana Hot Sauce, Apples, PBfit Peanut Butter Powder, Kroger Lactose Free 2% Reduced Fat Milk, Optimum Nutrition Gold Standard 100% Whey - Vanilla. lisää...
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2751 kcal
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Harjoitus:
Pyöräily (hidas) - 18 km/h - 33 minuuttia, Toimistotyö - 5 tuntia, Lepo - 10 tuntia ja 27 minuuttia, Nukkuminen - 8 tuntia. lisää...
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Painonpudotus 8,9 kg viikossa
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