|
Near goal...hopefully can establish this weight for a couple weeks.
WOD-Burn 600Cals
Warmup: 2 Rounds
• Hanging Pull-up, Hold :10secs
• Assault Bike 3Cals
• MB GOSH, 5x
• Half push-up, Hold :10secs
• KB Squats, Hold :03secs, 5x
• SB 10 Rotations Each side
Strength: 4 Rounds
• Chest Press BB, slowly:05secs, 5x
• MB Lunges, 10x
• KB Squats 10x
• Band Pull Hold:10secs, 20x pulls
Conditioning 20X
• Hand Release Pushups
• Box Jump Over
• DB Curls & Press
• Lateral Lunges/each side
• Assault Bike 20Cals
|
79.7 kg
Lost so far: 7.8 kg.
Still to go: 3.5 kg.
Diet followed: Reasonably Well.
|
|
2157 kcal
|
Fat: 81.99g | Prot: 128.32g | Carbs: 228.78g.
Breakfast: Coffee with Cream and Sugar, Pure Protein Chocolate Peanut Butter High Protein Bar (Small), Starbucks Reduced-Fat Turkey Bacon Breakfast Sandwich, Chiquita Mini Banana. Lunch: General Mills Cheerios Protein Oats & Honey, Chicken Breast, Daphne's Greek Cafe Seasoned Rice Pilaf. Dinner: Tuna Fish Salad , Dion's Tossed Salad, Kirkland Signature Mixed Nuts. Snacks/Other: Plum, Kraft Wheat Thins Original, Skippy Extra Crunchy Super Chunk Peanut Butter, LeanFit Whey Protein Shake - Vanilla, Dannon Light & Fit Greek Yogurt - Strawberry. more...
|
|
2646 kcal
|
Exercise:
Calisthenics (heavy, e.g. pushups) - 9 minutes, Abdominal (Sit Ups) - 9 minutes, Cross Training - 1 hour and 3 minutes, Sleeping - 8 hours, Resting - 14 hours and 39 minutes. more...
|
Losing 7.6 kg a Week
|