Jornal de Adpully, 26 jun 21

Day 21 and four days with an increased 1200 calorie deficit has resulted in my weight drop matching 7700cals per kg. That is good to know and it means I am currently on track to lose 7Kg in the first month. To reach this calorie deficit yesterday involved significant exercise by me with 17600 steps which included two workouts sessions totalling 90mins of medium/high activity.

Today is a low muscle stress day but I still need to use up a lot of energy. I have just walked a wet and hilly 5.88 Miles in two hours my average HR was 98 according to my tracker - Very enjoyable and 520 cals used.

Todays lunch is going to be a tomato tart (Pioneer woman recipe) with tomatoes from the garden - I have yet to calculate the calories for it but its American so the number might tot up. Claire my wife of more than forty years gets all the credit for all of the cooking - She is a star.

89,7 kg Perdidos até agora: 15,3 kg .    Ainda faltam: 19,7 kg .    Dieta cumprida: 100%.

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1633 kcal

Líp: 90,70g | Prot: 58,65g | Carbs : 139,90g.   Pequeno Almoço: Tesco Malt Wheats, Milk (Whole Milk). Almoço: Lettuce, Avocados, Crestwood Tomato, Mozzarella & Basil Tart. Jantar: Co-Op Meringue Nests, Bonne Maman Rhubarb Compote, Tesco Creme Fraiche, Beef or Meat Gravy, Pork Shoulder (Whole), White Potatoes (Flesh and Skin), Tesco Sliced Spring Greens, Sainsbury's Fine Beans. mais...

2825 kcal

Exercício: Caminhar (Lento) - 3/kph - 1 hora e 20 minutos, Team Body Project Cario fat burn - 30 minutos, Caminhar (Moderado) - 5/kph - 1 hora e 40 minutos, Descansar - 12 horas e 30 minutos, Dormir - 8 horas. mais...