5 min warm up elliptical level 8 15 min ramp master resistance 9-7 crossramp 1 strides 120+ 6 min elliptical level 7-5 speed 5.5 20 bridges with ball between knees 3 sets of 20 each side leg lifts front 3 sets of 20 each side leg lifts side IT band stretch both sides 3 sets of 30 knee bends with yellow resistance band 2 sets of 20 calf raises both feet 2 sets of 10 each side calf raises 1 foot 50 squats with stability ball and ball between knees
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81,6 kg
Tot nu toe verloren: 20,0 kg.
Nog te gaan: 25,4 kg.
Dieet gevolgd: Redelijk Goed.
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1479 kcal
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Vet: 45,86g | Eiwit: 78,93g | Kolhy: 186,19g.
Ontbijt: No Calorie Sweetener, 100% Natural Oats & Whey - Vanilla Bean, Coffee, Milk (1% Lowfat with Added Vitamin A) . Lunch: Butter, Italian Bread, Mango Chipotle Salad Dressing, Pears, Pine Nuts (Pignolias), Lettuce Salad with Assorted Vegetables, Shrimp Teriyaki (Shrimp with Soy-Based Sauce) (Mixture). Diner: Butter, Dinner Rolls, Tomato Caprese Salad, Deep Fried Potato French Fries (from Frozen), Chicken Gyro Sandwich. Snacks/Andere: Medleys. meer...
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2486 kcal
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Activiteit:
Bureauwerk - 30 minuten, Zitten - 1 uur en 35 minuten, Fitnessapparaat (Matig) - 26 minuten, Fitness (Minder Belastende Oefeningen) - 20 minuten, Autorijden - 30 minuten, Rusten - 12 uren en 9 minuten, Slapen - 8 uren, Huishoudelijk Werk - 30 minuten. meer...
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Gewichtsafname van 1,6 kg per week
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