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So far I am averaging a net calorie deficit about 50% of the time. Unfortunately the days that I have a deficit, it is still fewer calories in comparison with the days that have a net calorie surplus. During the week I have the chance to increase the deficit when I work out. I need to take more advantage of that hour or so time I have to burn off calories. Weight lifting is important for long term gains, and cardio on the exercise bike is good for burning a lot of calories quickly. Today will be a leg day. Last time I did leg presses I could only do one set of reps at 150lb. I want to try to do two sets, and if I can do that I will bump it up to 160lb, and do a cool off set at whatever I can actually push after that. Jas says deadlifts and squats are really good full body workouts; I need to start doing that too though it's frustrating with my balance being so poor. Well I gotta start somewhere.
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1857 千卡
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脂肪: 52.25克 | 蛋白质: 127.77克 | 碳水物: 227.89克.
早餐: reverse osmosis water, blueberries, trader joes mango sausage, designer whey, Egg White, corn flakes. 午餐: carrot sticks, walnuts, egg white, skinless beef, Apples, reverse osmosis water, seasoned blackeye peas. 晚餐: Apple Cranberry Galette, coffee cake, cranberry sauce, zucchini, cooked chicken, broccoli. 小食/其他: hard boiled egg white, walnuts. 更多的......
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2064 千卡
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运动:
举重锻炼（中等的） - 45 分钟, 跑步（慢跑） - 8公里/小时 - 15 分钟, 休息 - 15 小时, 睡眠 - 8 小时. 更多的......
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 评论
Good luck to you....Don't overdue it!
2010年12月14日 会员：: thecoach
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Thanks! I wound up doing 23 reps total at 150lbs on the leg press machine. (I was just one rep short of doing 2 full sets! I hadn't been doing them as effectively before, so I was trying to do it right and my legs couldn't move the weight for that last rep. :-/) I don't know if I will be doing 160lb for a little bit. I haven't started with the deadlifts yet either. Though I surprised myself by running/ jogging a mile for the warmup. Usually the rule is 5 min of cardio to warm up, but when I saw how I was moving, and that it seemed like I was going faster than I usually am able to run, I was inspired to see if I could do the full mile. I didn't beat my best time, but I wasn't far off. 1 mile in 14:29. My fastest mile has never been under 10 minutes, usually I run a 12 minute mile if I am trying to do well, so I am pleased with my progress. I don't see myself getting that serious into running though. There are plenty of other people in my family who like to run, so I'll leave it to them. I'd rather play a sport that involves something other than moving from point A to point B as fast as possible. I like a little diversion in between. If I had the endurance for it, I'd play soccer as that is my favorite sport.
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