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33.8% body fat
Didn't bike, my quads and glutes are getting sore. I did take the dog out for an hour walk before breakfast.
I lifted today. My rotator cuff injury is almost healed. I only worked chest and shoulders today.
Tomorrow I'll bike again, maybe work back. We'll see how I feel.
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101,0 kg
Perdidos até agora: 4,3 kg .
Ainda faltam: 17,5 kg .
Dieta cumprida: Razoavelmente Bem.
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2157 kcal
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Líp: 88,60g | Prot: 197,45g | Carbs : 158,97g.
Pequeno Almoço: Tomatoes, Dole Broccoli Slaw, Huy Fong Foods Sambal Oelek Ground Fresh Chili Paste, Olive Oil, Mushrooms, Egg, Egg White, Onions, Great Value Broccoli & Cauliflower, Great Value Granulated No Calorie Sweetener, Coffee (Brewed From Grounds). Almoço: Baked Sweetpotato (Peel Eaten, Fat Not Added in Cooking), Skinless Chicken Breast. Jantar: Mushrooms, Green String Beans with Onions (Fat Added in Cooking), Butter (Salted), Beef Top Round (Trimmed to 1/8" Fat). Snacks/Outros: HEB Sweetener Sucralose, Whole Foods Market Nutritional Yeast, Premier Nutrition Premier Protein 100% Whey Protein Powder - Vanilla, WinCo Foods Greek Nonfat Yogurt Vanilla, Dole Frozen Strawberries, Chicken of the Sea Sardines in Hot Sauce, Kirkland Signature Chocolate Brownie Protein Bar, RxBar Chocolate Sea Salt. mais...
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3145 kcal
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Exercício:
Musculação (Moderado) - 20 minutos, Estudar - 2 horas, Caminhar (Rápido) - 5,5/kph - 1 hora, Descansar - 12 horas e 40 minutos, Dormir - 8 horas. mais...
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A Perder 3,2 kg por Semana
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