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Here it is :)
http://www.runningforfitness.org/book/chapter-7-eating-drinking-and-running/energy-while-running
edit: after successfully logging all the food I ate today (I'm sure I won't be able to do this every day) I came to the conclusion that I'm addicted to chocolate. I really need to stop eating chocolate lol, or to minimize it... This is what happens when I stop logging food. I fall into nasty food habits :)
I finally weight trained today (almost tomorrow). I realize the reason why I've been putting it off for so long is that, each time I do it, I take it way to seriously and exaggerate in my effort, taking every set till complete failure etc. The result is, I get demotivated and take a month brake before the next session so, from now on, I will do moderate weight training and see if I can be more consistent. I'll possibly start doing it every 3 or 4 days. My back has been complaining though so we'll see...
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2265 kcal
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Yağ: 102,43g | Prot: 92,39g | Karb: 253,29g.
Kahvaltı: Water, Hazelnuts or Filberts Nuts, Almonds, Dried Pumpkin and Squash Seed Kernels, Raisins, Dried Prune, Dried Fig, Date, Dried Apricot, Walnuts. Öğle Yemeği: Chouriços, Chocolate Milk (Whole), Cod, Boiled Potato. Akşam Yemeği: McDonald's Chicken McNuggets (4 Pieces). Aperatifler/Diğer: Labree's Bakery Chocolate Swiss Roll, Whole Milk, Chocolate Chip Cookie, Nestlé Semi-bitter dark Chocolate, Whole Milk. devamı için...
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1739 kcal
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Egzersiz:
Koşu - 10/kph - 5 dakika, Ağırlık Çalışması (Orta) - 1 saat, Dinlenme - 14 saat ve 55 dakika, Uyku - 8 saat. devamı için...
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