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Over the last month I have completely fallen off the band wagon...I have been eating what I want, how much I want and when I want and I have not been drinking my water and I have nit been exercising...the one thing I have done is weigh myself everyday...and for the last 3 weeks I have been able to hold on to my weight at 130, but over the last week, my body said....wait a minute....and I gained 5 lbs. so I knew this morning I have to get back to the basics.
So here I am....getting back to the basics....drinking my water, exercising and watching what I eat....lets see if I can get things back in order.
Exercise
30 minutes on treadmill at 3.0 - 4.0 speed
10 push ups
50 crunches
30 leg raises on each side
weights - bench press a set of 20 reps with 30 lb weights
Weights - bench press a set of 30 reps with 30 lb weights
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61,1 kg
Perdidos até agora: 8,1 kg .
Ainda faltam: 2,1 kg .
Dieta cumprida: Razoavelmente Bem.
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1277 kcal
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Líp: 19,57g | Prot: 63,95g | Carbs : 223,51g.
Pequeno Almoço: walnut, date and raisin oatmeal, banana. Almoço: APPLE, fat free cheese, arnolds whole wheat bread, fat free bologna. Jantar: cabbage, salmon. Snacks/Outros: Fiber One Chewy Bars, fat free cream cheese, whole wheat bagel- raisen. mais...
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1892 kcal
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Exercício:
Trabalho de Escritório - 7 horas, Musculação (Moderado) - 10 minutos, Ginástica (Pesada, p.e. Flexões) - 5 minutos, Caminhar (Rápido) - 5,5/kph - 30 minutos, Descansar - 8 horas e 15 minutos, Dormir - 8 horas. mais...
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A Ganhar 1,5 kg por Semana
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