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Healthy dinner last night help maintain weight....Turkey Breast, Potato & peas, followed with a great chopped salad 🥗.
Tried to stay away from more calories, but grabbed only one (1) Xmas cookie....it was frozen, but melted in my mouth.
HIIT the Gym this morning, yes we did a HIIT Program. We burned 600 Cals in 40 minutes!!
Warmup-Assault Bike-5 minutes
EMOM w/Partner- 5 Rounds
• Medicine Ball Slam 10x
• Rowing 10 Cals
Switch Exercises -5 Rounds (EMOM)
• Burpees 8x
• Jump Rope 75x
Finish: 8 minutes AMRAP
• Assault Bike 8 Cals
• 20x Hanging Knee Ups
• :25 secs Bear Hold
• 20x Flitter OH Plate (Hold Core)
• 20x Dog Point- alternate Hand & Leg
• Repeat
FUN.....SORT OF!!
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76.9 kg
Lost so far: 10.6 kg.
Still to go: 0.7 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 18 December 2018:
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2111 kcal
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Fat: 76.69g | Prot: 125.57g | Carbs: 234.44g.
Breakfast: Coffee-Mate Sugar Free French Vanilla Powder Coffee Creamer, Pure Protein Chocolate Peanut Butter High Protein Bar (Small), Starbucks Spinach Feta Egg White Wrap, Chiquita Mini Banana. Lunch: Boiled Egg, General Mills Cheerios Protein Oats & Honey, Utz Extra Thin Pretzels, Bare Naked Vanilla Almond Crunch Granola, Amy's Chile Relleno Casserole Bowl. Dinner: Maple Grove Farms Maple Nut Fudge, ShopRite Cauliflower Florets, Chicken Breast, Coffee-Mate Sugar Free French Vanilla Powder Coffee Creamer, White Rice. Snacks/Other: Honeymaid Graham Crackers, Pure Protein Chocolate Deluxe High Protein Bar (Small), Coffee-Mate Sugar Free French Vanilla Powder Coffee Creamer, Tangerine. more...
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790 kcal
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Exercise:
Bike Machine (Cycling) - 20 minutes, High Intensity Interval Training (HIIT) - 1 hour and 1 minute, Apple Health - 22 hours and 39 minutes. more...
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steady weight
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 Comments
Go from hanging knee raises to hanging leg raises, then add weights. I do 5 setts of 9 (toe to bar) using 5 lb on each ankle, with a min in between sets, and then after a final set I rest for 3 min and then do a final set of 16. Kinda stuck here. Much more challenging and the benefits are more noticeable.
18 Dec 18 by member: adamevegod1
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18 Dec 18 by member: Keilin_4
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Adam, I will give it a try.
18 Dec 18 by member: srossca
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Burpees are the devil...even though I am forced to do them
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