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I took yesterday off from gym and of course had the biggest weight loss in a day so far. Go figure. Must be not as much hydration. Today I worked chest, tricep, back, core with 32 mins of cardio. There is a great website called fit click that if you put in your weight and the gym exercise it will tell you how many calories you burn. I use it as a guide for entering my exercise activity. Here is the link for anyone else who wants to use: http://www.fitclick.com/calories_burned
It also tells you what muscles it works and each excercise has a video demo so if you are beginning, you can see how it’s done. Morning weight 226.4, post workout 227.2.
I’m doing my best to watch my macro nutrients to try and keep protein and carbs even at almost my body weight and fat low except I cheated tonight with a cheeseburger that had a ton of fat. I am hoping all the exercise burns it off. Net caloric intake today even with cheeseburger is negative 1,685. I am trying to eat 2,000-2,400 calories per day and exercise enough to have average 1,000 negative calories.
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226.4 lb
Lost so far: 3.6 lb.
Still to go: 21.4 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 02 August 2019:
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2433 kcal
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Fat: 77.62g | Prot: 218.76g | Carb: 209.40g.
Breakfast: Coffee-Mate Snickers Creamer, Coffee, Dannon Oikos Triple Zero - Vanilla (Container), Kellogg's Special K Protein Plus Cereal, Pure Protein Strawberry Bar with Greek Yogurt Style Coating. Lunch: Pure Protein Strawberry Bar with Greek Yogurt Style Coating, Guerrero Flour Fajita De Harina Caseras Tortillas, Ralphs Pepperjack Cheese, StarKist Foods Chunk White Albacore Tuna in Water (Can), Kraft Mayo with Olive Oil. Dinner: Hidden Valley Ranch, Wingstop Boneless Wings. Snacks/Other: Kellogg's Special K Protein Cereal, 1% Fat Milk, Pure Protein Strawberry Bar with Greek Yogurt Style Coating, Nature Valley Biscuits with Almond Butter. more...
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4071 kcal
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Activities & Exercise:
Bent Over Overhead tricep extension - 5 minutes, Tricep rope extension - 5 minutes, Tricep dumbblell kickbacks - 5 minutes, Tricep cable kickbacks - 5 minutes, Lat pull downs reverse back squeeze - 5 minutes, Shoulder pull downs - 5 minutes, Tricep pushdown straight bar - 5 minutes, Seated Incline Back Contractions 3 sets - 10 minutes, Incline Bench Drop Set x3 - 5 minutes, Machine Butterfly Fly 5 set - 5 minutes, Cable Crossover superset decline pressx5 set - 10 minutes, Leg Raise Ball Crunches x100 - 5 minutes, Skull Crusher SuperSet EZ close grip press - 5 minutes, Alternate Heel touch crunch 3set x 50 - 5 minutes, Seated Machine Row - 5 minutes, Sleeping - 8 hours, Resting - 13 hours and 16 minutes, Smith machine bench press 5 sets - 10 minutes, Walking (moderate) - 3/mph - 30 minutes, Forearm plank arm raise3 sets - 5 minutes, Timed Plank 30 sec - 2 minutes, Elliptical - 32 minutes. more...
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losing 5.6 lb a week
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