LaShuan's Journal, 18 August 2009

Yesterday was my first day back to weights and a lower fat diet. I think it went well. I think I will need to drnk a protien shake/bar in the morning before work out because yesterday I started feeling a little weak toward the end of my work out. For today, I will eat a fiber bar.

Today is my lower calorie day - my calorie limit for today is 1200.

Yesterday's workout
5 sets of 20 reps with 25 lb weights bench press upper arm
5 sets of 20 reps with 10 lb free weights upper arm
3 sets of lower leg weights 30 lb weights lower leg
3 sets of 50 calf pumps
100 crunches
2 sets of 20 raised push ups
5 minutes warm up on the eliiptical

Measurements
Body Fat% - 24.2
Muscle Mass% - 41.3
Body Water% - 57.7
Bone Mass - 4.8 lbs.
137.8 lb Lost so far: 14.7 lb.    Still to go: 7.8 lb.    Diet followed reasonably well.

Diet Calendar Entries for 18 August 2009:
1259 kcal Fat: 35.38g | Prot: 64.90g | Carb: 188.15g.   Breakfast: turkey bacon, egg, motts applesauce. Lunch: fat free bologna, fat free cheese, APPLE, arnolds whole wheat bread. Dinner: Corn on the cob, mahi mahi. Snacks/Other: Fiber One Chewy Bars, chex mix. more...
2113 kcal Activities & Exercise: Desk Work - 8 hours, Weight Training (moderate) - 1 hour, Resting - 7 hours, Sleeping - 8 hours. more...
on diet LaShuan's own diet   steady weight

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Comments 
That is one heck of a workout girl. :-) 
18 Aug 09 by member: information
What a work out! i feel so guilty ive orderred a chinese take away and had red wine!! totally enjoyed it tho after that atkins attempt xxx gosh 137.8 well done you xxxxxx 
18 Aug 09 by member: rebecca73

     
 

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