|
Last Night's Training Session: Shoulders, Abs
10 minutes on the StairMaster at Level 10 for cardio warm up
Dumbbell Shoulder Press: 1x25, 5x15
Low Cable Pulley Lateral Raise: 3x15
Face Pulls (on seated row machine with rope): 3x15
Front Plate Raises with 35 lb plate: 3x15
Pec Deck rear delt laterals 5x15
Abs:
Abs Roller: 2x25
V-sit Russian twists with 8 lb. medicine ball: 2x50
20 minutes on the stationary bike: constant HR of 127 bpm.
|
78,7 kg
Bugüne kadar kayıp: 13,8 kg.
Geriye kalan: 0 kg.
Diyet Takibi: Oldukça İyi.
|
|
1629 kcal
|
Yağ: 48,46g | Prot: 194,12g | Karb: 98,47g.
Kahvaltı: Oscar Mayer Turkey Bacon (15g), All Whites 100% Liquid Egg Whites, Egg. Öğle Yemeği: hannaford broccoli uncooked, Shadybrook Farms Turkey Tenderloin. Akşam Yemeği: Toasted 100% Whole Wheat Bread, Cedar's Black Bean Salad, Cedar's Chickpea Salad, Oscar Mayer Turkey Bacon (15g), Egg, All Whites 100% Liquid Egg Whites, Laura's Lean Beef 96% Lean Ground Beef. Aperatifler/Diğer: MusclePharm Combat Powder - Chocolate Peanut Butter, Genesis Pure Sport Recovery, Bob's Red Mill Chia Seed, Florida's Natural 100% Pure Florida Orange Juice. devamı için...
|
|
2703 kcal
|
Egzersiz:
Speed rope - 30 dakika, Dinlenme - 7 saat, Uyku - 8 saat, Masa Çalışmaları - 8 saat, Yürüme (Orta Hızda) - 5/kph - 30 dakika. devamı için...
|
Haftada 0,2 kg kaybediyor
|