LaShuan's Journal, 19 August 2009

Yesterday was a average work out day, I made a mistake and thought I could get away with not eating before I worked out and I paid for it toward the end of my workout....I felt horrible. So to that point, I will not do it again, I am eating a cereal and hydrating myself as I type this.I stayed within my calorie requirement for the most part and over all it was a really productive day.

Today my calorie requirement is 1761. This is a high calorie day for me. Since I want to stay around 33-35 fat grams I planned my meals for the day and I feel really good about it.

Yesterdays workout
3 sets of 20 partial pull ups
3 sets of 20 raised push ups
3 sets of 20 upper arm weights [30 lbs]
3 sets of 20 upper arm weights [5 lb free weights]
3 sets of 20 lower leg weights [25 lbs]
50 crunches
25 legs raises with 5 lbs weight -each leg

Body Fat% - 24.6
Muscle Mass% - 41.2
Body Water% - 57.3
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 19 August 2009:
1532 kcal Fat: 27.42g | Prot: 76.36g | Carb: 254.28g.   Breakfast: milk, CHEERIOS, sugar free syrup, turkey bacon. Lunch: fat free bologna, fat free cheese, APPLE, arnolds whole wheat bread. Dinner: Crab Cake, Corn on the cob, Heart Healthy 100% Whole Wheat Hamburger Buns. Snacks/Other: Fiber One Chewy Bars, whole wheat bagel- raisen, fat free cream cheese. more...
2277 kcal Activities & Exercise: Yard Work (gardening) - 1 hour, Desk Work - 7 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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