|
Gonna start doing these weekly rather than monthly to help me stay accountable. New daily step goal of 14K steps seems to be the sweet spot.
|
222.5 lb
Lost so far: 15.5 lb.
Still to go: 52.5 lb.
Diet followed reasonably well.
|
Diet Calendar Entry for 03 July 2023:
|
2279 kcal
|
Fat: 89.18g | Prot: 190.61g | Carb: 197.37g.
Breakfast: Nectarines , ShopRite Part Skim Shredded Mozzarella Cheese, All Whites 100% Liquid Egg Whites, Great Value Large White Grade A Eggs, La Banderita Carb Counter Carb Lean Tortillas. Lunch: ShopRite Part Skim Shredded Mozzarella Cheese, Ronzoni Elbows, Chicken Breast. Dinner: Dynasty Sesame Seed Oil, Great Value Pineapple Chunks, White Rice, Ground Beef (85% Lean / 15% Fat) . Snacks/Other: Now Foods Psyllium Husk Powder, PEScience Select Protein - Strawberry Cheesecake, Silk Original Oat Milk, Jif Natural Crunchy Peanut Butter, Schmidt Old Time - Omega Me Crazy 100% Sprouted Whole Wheat Bread, Dannon Oikos Triple Zero - Strawberry. more...
|
losing 5.3 lb a week
|
 Comments
Great dedication !! New daily step goal of 14K is around how many miles? I need to do the same
03 Jul 23 by member: MattRide
|
@MattRide about 6.6 miles. I get my steps through a combination of treadmill walking (3mph pace for 90 minutes, which gives me my base of 10 or 11K), then walking outside for 30 to 45 minutes to fill in the rest. By the time I do these things I'm at 14K and daily activities usually puts me over into the 15K range. Hope that helps. This week I'm starting to add in 30 minutes of resistance training 3x a week that should help accelerate fat loss. If you're gonna go hard like that, make sure get lots of protein, drink water and don't skimp on calories. I'm at about 2300 calories a day with 170 to 180 g of protein. Other macro splits aren't super dialed in but I maintain a split of about 33% give or take for all the macros.
03 Jul 23 by member: mosiarmstrong
|
14K steps is pretty good. Keeping going strong.
03 Jul 23 by member: Swayneman
|
@Swayneman appreciate the encouragement. Still going strong so far 💪
03 Jul 23 by member: mosiarmstrong
|
03 Jul 23 by member: erikahollister
|
@erikahollister yes it is! However it's not meant to be maintained for longer than about 3 months. At the 3 month mark I do plan to pull back to something a bit less taxing and rest my body for about a month before another 3-month push. I plan to keep that up until I hit my goal weigh then maintain.
03 Jul 23 by member: mosiarmstrong
|
Thanks Mosi for breakdown & detail - Inspiring indeed. I’m about to dig & clear tree roots from my front lawn. That’s will be my morning work out today. Hopefully I dont break my back .. 😁
Have a great week !!
04 Jul 23 by member: MattRide
|
| |
|
|
| |
Submit a Comment
You must sign in to submit a comment
|
|
|
Other Related Links
Members
|
mosiarmstrong's weight history
|