|
Easy Parts done (water weight). Day 4 of The Cut.
Last Night's Workout: Shoulders/Abs
Cuban Press: 4x8-12 @25
Side Lateral Raise: 3x8-12 @25
Barbell Front Raise: 3x8-12 @35
Bent Over rear Raise: 4x8-12 @20
ABS
Decline weighted sit-up: 4x12 w/25 lb. barbell
Barbell Roll-out: 4x12
Cardio:
15-minute intervals: 3 min. easy, 1 min. hard
|
82.7 kg
Lost so far: 9.8 kg.
Still to go: 0 kg.
Diet followed: 100%.
|
View Diet Calendar, 12 December 2014:
|
2048 kcal
|
Fat: 51.90g | Prot: 202.51g | Carbs: 189.29g.
Breakfast: Quaker Quick Oats, GAT Supertein, Dry Roasted Unsalted Almonds. Lunch: Market Basket Mixed Vegetables, Venison/Deer Steak. Dinner: Great Value Pineapple Chunks, Market Basket Low Fat Cottage Cheese, BJ's Chopped Peppers & Onions, All Whites 100% Liquid Egg Whites. Snacks/Other: GAT Supertein, Dry Roasted Unsalted Almonds, Genesis Pure Sport Recovery, Quaker Quick Oats. more...
|
|
3027 kcal
|
Exercise:
Weight Training (moderate) - 1 hour, High Intensity Interval Training (HIIT) - 15 minutes, Resting - 6 hours and 15 minutes, Sleeping - 8 hours, Desk Work - 8 hours, Walking (moderate) - 3/mph - 30 minutes. more...
|
Losing 2.9 kg a Week
|