LaShuan's Journal, 21 September 2009

I took about a week off....while I didnt really change my eating habits, I did not exercise as much as I usually do. Now I am back on track. I am very happy with my over all out come and I am now going to work on maintaining.

Today's work out -
10 minutes at 10 incline at 3.0 speed
5 minutes at 10 incline at 4.0 speed
5 minutes at 2.0 incline at 4.0 speed
10 minutes at 2.0 inlcine at 5.0 speed
5 minutes at 2.0 incline at 3.5 speed

10 pushups
200 crunches
100 bycycle
25 leg raises on each side
2 sets fo 15 bench press - 25 lb weights.

Measurements
Body Fat - 24.6%
Muscle Mass - 40.9%
Body Water - 57.7%
Bone Mass - 4.8 lbs.
135.6 lb Lost so far: 16.9 lb.    Still to go: 5.6 lb.    Diet followed reasonably well.

Diet Calendar Entries for 21 September 2009:
1301 kcal Fat: 31.44g | Prot: 58.79g | Carb: 221.78g.   Breakfast: CHEERIOS, milk. Lunch: fat free bologna, Del Monte Fruit Naturals Grapefruit, fat free cheese, arnolds whole wheat bread. Dinner: arnolds, Turkey, pickle. Snacks/Other: Fiber One Chewy Bars, apple, chex mix. more...
2270 kcal Activities & Exercise: Yard Work (gardening) - 1 hour, Desk Work - 8 hours, Weight Training (moderate) - 10 minutes, Calisthenics (light, e.g. home exercise) - 10 minutes, Exercise machine (moderate) - 21 minutes, Exercise machine (slow) - 15 minutes, Resting - 6 hours and 4 minutes, Sleeping - 8 hours. more...
on diet LaShuan's own diet  

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