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PROGRESSIVE OVERLOAD
Cardio month is over and back to dance classes. Gym routing is now focused on strength gaining. Progressive Overload technique will be applied for the next 2+ months.
Gym: 1-2 session / week - Fri/Sat/Sun/Wed
routine: 10min warmup (semi-intense) - 100+cal
routine: 45-60min weight training: 4-5 exercises: 4-6reps of 3 sets each - HEAVY!
routine: 10min warm-down (low-intense) - 100cal
500 daily cal deficit for 2 months. including exercise.
current RDI 76.19% of 2100=1599.99 cal daily aim, if no exercise is done (or is below 2100 kcal)
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132.5 lb
Lost so far: 5.3 lb.
Still to go: 11.0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 03 January 2016:
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1637 kcal
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Fat: 69.13g | Prot: 121.76g | Carb: 132.61g.
Breakfast: Kellogg's Corn Flakes with Semi-Skimmed Milk (30g), Tesco Lighter Mature Cheese, Jacob's Cream Crackers, Boiled Egg, Nescafe Instant Coffee. Lunch: Marks & Spencer Chargrilled Calamari Rings with Red Pepper Dressing, Nespresso Capsule. Dinner: Jacob's Cream Crackers, Mince Beef Steak with Pesto & Red Kidney Beans. Snacks/Other: Apples. more...
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2679 kcal
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Activities & Exercise:
Weight Training (Bodybuilding) - 45 minutes, Working - 2 hours, Housework - 1 hour, Watching TV/Computer - 4 hours, Resting - 6 hours and 50 minutes, Cardio - 25 minutes, Walking (brisk) - 4/mph - 1 hour, Sleeping - 8 hours. more...
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losing 10.8 lb a week
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