|
Em jejum. WOD: HIRT-3, run 3k wup + 2x3k@5:00-5:05 + 3k cdn.
Total energy: 1203kcal.
HIRT-3 Breakdown:
5 x ( 15 Standing BB Bicep Curl 15kg + 15 Lying BB Tricep Curl 15kg+ 2' ThCardio-Bike) + 3 x (30 Standing Biceps Cable Curl 30kg + 15 Kneeling Cable Crunches 30kg + 30 Standing Tricep Cable Curls 40/30/30 kg + 15 Kneeling Cable Crunches 30kg ) + 3x ( 2x15 cable WoodChopper high + 2x15 Cable Side Bends ) + 16' Elliptical Steady State Cardio + 16' Indoor Cycling + Full Body Stretch
|
182.1 lb
Lost so far: 85.5 lb.
Still to go: 10.1 lb.
Diet followed reasonably well.
|
Diet Calendar Entries for 13 November 2015:
|
2513 kcal
|
Fat: 58.03g | Prot: 118.36g | Carb: 374.94g.
Breakfast: Marmelada caseira, Pão de Mistura, Mimosa Leite Magro Bem Especial Cálcio, Mimosa Manteiga Magra, Cem Porcento Levedura de Cerveja, Canela, Nespresso Café Expresso, BSN Syntha-6 Isolate Chocolate Milkshake. Lunch: Pão Multi-Cereais, Castanha, Penne, Carne de Vaca da Aba (Magra, Cortada até 0,5 cm de Gordura), Cenouras Cozidas, Sagres Preta Sem Álcool, Nespresso Café Expresso, Vinho Tinto de Mesa. Dinner: Pingo Doce Queijo da Ilha Curado Ralado, Sopa de Legumes sem Batata, Pão de Mistura, Diospiro, Nespresso Café Expresso. Snacks/Other: Limiano Queijo Fatiado, Pão de Mistura, Moser Roth Chocolate Preto 70%, Café Expresso, Banana, Kiwi, Barrita de Figo e Alfarroba . more...
|
|
2720 kcal
|
Activities & Exercise:
Exercise machine (moderate) - 32 minutes, Sleeping - 7 hours, Resting - 14 hours and 58 minutes, Forcamux - 1 hour and 30 minutes. more...
|
gaining 1.8 lb a week
|