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My cast was removed yesterday & it did weigh 3 pounds based on prior weight.
I need to check the body weight later this week. Overall good, but need to be cautious.
Great WOD!!
Warmup-18 Minutes on Assault Bike w/interval speed - 35 sec rest/:25 Speed, Burned 225 Cals
Strength:
• Barbell RDL (Russian Deadlift) 8 x 6 x 4 x 4 x 4
• Bench Press DB 3 x 10
• Tricep DB Press 3 x 10
Conditioning:
• MB Wall Ball Each side 4 x 10
• MB Slam to Shoulder 4 x 10
• Body Weight Squats 4 x 10
• KB Arm Curls 4 x 10
Finish: Assault Bike :30secs on, off - 15x Hand Release Pushups (5 Rounds)
Total Burn- 815 Cals
Time to find a good Energy Meal!!
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171.0 lb
Lost so far: 22.0 lb.
Still to go: 3.0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 03 November 2018:
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2186 kcal
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Fat: 73.20g | Prot: 139.06g | Carb: 245.02g.
Breakfast: Coffee-Mate Sugar Free French Vanilla Powder Coffee Creamer, Pure Protein Chocolate Peanut Butter High Protein Bar (Small), Starbucks Reduced-Fat Turkey Bacon Breakfast Sandwich, Chiquita Mini Banana. Lunch: Colby Jack Cheese, Dry or Hard Salami, Snyder's of Hanover Mini Pretzels, Signature Cafe Chicken Enchilada Soup. Dinner: Apples , Cooked Asparagus (from Fresh), Simply Potatoes Mashed Sweet Potatoes, Coleslaw , Chicken Breast. Snacks/Other: Dried Prune, Grapes, Kellogg's Special K Protein Plus Cereal, Kraft Wheat Thins Original. more...
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1535 kcal
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Activities & Exercise:
Crossfit - 1 hour and 28 minutes, Apple Health - 22 hours and 32 minutes. more...
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losing 3.5 lb a week
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