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My Plan:
90 dyas or 13 weeks =>lose 15 kg
7,700 kcal per week
- reduces 600 Kcalories every day
- burns 300 - 500 Kcalories, exercise 5 days a week
- Ping Pong 1 hour 360; 40 minutes => 24
- Walk / run, playing, moderate for an hour => 360
Feb. 24 : half marathon day weight target: => 75 - 80 KG
Target half-mara time : 2hr 45 mins
10 km run @ Jan 2012: 1 hour 15 mins.
13 weeks =>
week 1 1.5kg
week 2 1.5kg
week 3 1.5kg
week 4 1.5kg
=====================6 kg
week 5 1.25kg
week 6 1.25kg
week 7 1.35kg
week 8 1.45kg
=====================5 kg
week 9 1.0kg
week 10 1.0kg
week 11 1.0kg
week 12 1.0kg
=====================4 kg
=====================15 kg
Nov. 26, 2012 90Kg
Dec. 3, 2012 88Kg
Dec. 10, 2012 86Kg
Dec. 17, 2012 84Kg
Daily one hour exercise or 2 x 30 minutes exercise.
Diet Calendar Entries for 28 November 2012:
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1552 kcal
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Fat: 32.07g | Prot: 70.99g | Carb: 248.07g.
Breakfast: coffee, coffee, bread, oatmeal. Lunch: Chinese cabbage, canned fish oil, canned fish oil, luncheon meat, rice. Dinner: Asian Style Stir Fry Vegetables, Seasoned Fish Fry, Vegetable Soup, White Rice. Snacks/Other: Apple, peanut. more...
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2960 kcal
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Activities & Exercise:
Desk Work - 8 hours, Walking (moderate) - 3/mph - 20 minutes, Running (jogging) - 5/mph - 30 minutes, Resting - 7 hours and 10 minutes, Sleeping - 8 hours. more...
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