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As of this morning I weighed 177.0 lbs. My prediction of 4-5lbs lost in the first week due to glycogen depletion has been shown as fact. I will be shooting for 1-1.5 lbs./wk loss for the rest of the challenge.
Last nights lifting session:
10 minutes @ 8 incline & 3.8 mph cardio warmup
SUPERSET
Incline dumbbell press 30,20,10,5,5 reps
Lower Trap dumbbell rows 30,20,10,5,5 reps (elbows tucked in)
SUPERSET
Flat dumbbell press 30,20,10,5,5 reps
Lat dumbbell rows 30,20,10,5,5 reps (elbows flared out)
NOTE: I pressed 75 lb. dumbbells for my last 2 sets on the flat press, and with a spotter I would have been confident to do 80 pounders. This is significant because the last time I did this program (6 months ago) 70 lb. dumbbells was the most I ever did on the flat. I also wasnt on a calorie deficit the last time I did it.
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2130 kcal
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Gras: 112,45g | Prot: 185,23g | Carb: 90,26g.
Colazione: Egg, Oscar Mayer Turkey Bacon (15g), Trader Joe's Organic Virgin Coconut Oil. Pranzo: hannaford broccoli uncooked, Shadybrook Farms Boneless Turkey Breast Chops. Cena: Pepperidge Farm Whole Grain Oatmeal Bread, Oscar Mayer Turkey Bacon (15g), Egg, Brussels Sprouts, Shadybrook Farms Boneless Turkey Breast Chops. Snacks/Altro: Florida's Natural 100% Pure Florida Orange Juice, Genesis Pure Sport Recovery, Land O'Lakes Heavy Whipping Cream, Dymatize Nutrition Elite Fusion 7, Bob's Red Mill Chia Seed. Di più...
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2753 kcal
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Esercizio:
Jumping rope - 30 minuti, Riposare - 7 ore, Dormire - 8 ore, Lavoro d'ufficio - 8 ore, Camminata (moderata) - 5 km/h - 30 minuti. Di più...
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