Workout 20 May 2023
Dumbbell Curl 10 lb 2x12 1x10 Dumbbell Lateral Raise 10 lb 3x10 Bent Over Dumbbell Row 10 lb 3x10 Dumbbell Reverse Curl 10 lb 3x10 Dumbbell Bench Press 10 lb 3x12 Lunge 3x17 Bodyweight Squat 3x21 Superman 3x31 Push Ups 3x4 Plank 31 s 31 s 31 s Bench Dips 3x6 Seated Dumbbell Tricep Extension 20 lb 3x10
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216.2 lb
Lost so far: 11.3 lb.
Still to go: 64.2 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 20 May 2023:
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1758 kcal
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Fat: 66.01g | Prot: 97.17g | Carb: 206.82g.
Breakfast: Full Circle Whey Protein Powder, Strawberries, Food Club Greek Nonfat Yogurt Plain, Bob's Red Mill Flax Seed, Kirkland Signature Dried Mango. Lunch: Wonderful Halos Mandarin Oranges, Member's Mark Italian Style Beef Meatballs, Parmesan Cheese (Grated) , Broccoli , Prego Traditional Spaghetti Sauce, Whole Wheat Spaghetti. Dinner: Cheddar Cheese , Rosarita Salsa Verde, Tomatoes, Great Value Romaine Lettuce, Wonderful Halos Mandarin Oranges, Salsa, Sour Cream, Ole 10" Flour Tortillas, Cooked or Sauteed Mature Onions (Fat Added in Cooking), Philadelphia Original Cream Cheese, Tyson Foods Boneless Skinless Chicken Breasts, Great Value Black Beans (Frijoles Negros). Snacks/Other: Ghirardelli Salted Caramel Dark Chocolate, Wonderful Halos Mandarin Oranges, Kirkland Signature Extra Lean Sliced Ham, Kirkland Signature Dry Roasted Almonds, Kirkland Signature Organic Whole Brazil Nuts. more...
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3475 kcal
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Activities & Exercise:
Walking (moderate) - 3/mph - 29 minutes, Yard Work (gardening) - 2 hours, Weight Training (moderate) - 40 minutes, Resting - 13 hours and 54 minutes, Sleeping - 6 hours and 57 minutes. more...
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gaining 3.5 lb a week
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