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WOD: 2h30m - 1256kcal
BRKD:
AM + Ellip 16'wup + Bike 16' UCS-v1 + 42' Run + 3x(10 seated DB Shoulder Press + 60s Plank + Band 10x( Tricep Ext + Bicep Curl + Int Rot + Ext Rot + Tricep Ext + Bicep Curl) + BB Jerk Press + BB Bent row) + 2x(20 V-Ups + 20 Bicycle Crunch + 2x15 One Leg Bridge March + 10 Standing BB Rear shoulder press + 10 DB Front Raise + 10 DB int rot + 10 DB Lateral raise) + full stretch
Diet Calendar Entries for 26 April 2017:
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2165 kcal
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Fat: 89.33g | Prot: 153.95g | Carb: 178.85g.
Breakfast: Kefir, Nozes de Nogueira, Pão de Mistura, Oleo Virgem Extra Coco, Mimosa Leite Magro, Nespresso Café Expresso, Manteiga (com Sal). Lunch: Couve-Flor Cozida (Cozinhado sem Gordura Adicionada), Cenouras Cozidas, Couve-de-Folhas Cozida (de Couve Fresca), Perca do Nilo, Pão de Mistura, Nespresso Café Expresso, Oleo Virgem Extra Coco, Bilores Queijo Cabra Curado. Dinner: Queijo São Jorge 4 Meses, Nespresso Café Expresso, o Forno Pão Prokorn, H3 Ovo Estrelado, Continente Presunto 9 Meses de Cura, Super Bock Cerveja Original. Snacks/Other: Serramel Pólen Abelha Serra Malcata, Lactifeita Queijo Fresco Magro Mafra, o Forno Pão Prokorn. more...
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3147 kcal
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Activities & Exercise:
Calisthenics (light, e.g. home exercise) - 30 minutes, Exercise machine (moderate) - 22 minutes, Exercise machine (fast) - 10 minutes, Walking (moderate) - 3/mph - 10 minutes, Stretching (yoga) - 30 minutes, Sleeping - 8 hours, Resting - 13 hours and 46 minutes, Running - 6/mph - 32 minutes. more...
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