time to stop f-ing around and get back on my sh*t. Had 3 days off. Time to hit it hard today! 1hr cardio, 1hr strength... awesomness 24/7! ;)
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77.4 公斤
最近减少: 2.0 公斤.
还有: 0 公斤.
饮食准则: 合理的.
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3293 千卡
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脂肪: 74.06克 | 蛋白质: 218.40克 | 碳水物: 450.08克.
早餐: 100% Whole Grain Oatmeal, Reduced Fat Creamy Peanut Butter, Milk (Nonfat), Frozen Blueberries, Coffee (Brewed From Grounds), Fish, Flaxseed, Borage Oil Omega 3, 6, 9, Go Lean Crunch! - Honey Almond Flax, Milk (Nonfat). 午餐: milk, triscuit cracker, Wheat Thins Crackers - Sundried Tomato & Basil, Chicken Breast (Skin Not Eaten). 晚餐: Strawberry Preserves, Reduced Fat Creamy Peanut Butter, Double Fiber Wheat Bread, milk, milk, Chicken Breast (Skin Not Eaten), scalloped potatoes. 小食/其他: blueberries great value, Milk (Nonfat), Special K Protein Plus Cereal, Sun Dried Tomato Vinaigrette, Pears, Red Delicious Apples, Banana, Baby Carrots, italian salad dole. 更多的......
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3266 千卡
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运动:
家务 - 2 小时, 健美操(重型的,例如俯卧撑) - 1 小时, 跑步 - 11公里/小时 - 40 分钟, 休息 - 12 小时 和 20 分钟, 睡眠 - 8 小时. 更多的......
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一个星期减少1.6 公斤
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