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33.1% bodyfat
walked 1.7 mile with dog before work.
around 2:30 pm drove to gym.
worked back:
4 sets seated machine low rows 160lbs
5 sets seated machine high rows 160lbs
4 sets T-bar rows 115lbs
4 sets face pulls 85lbs
1 set 50 reps seated rope climb machine level 5
Walked total 10,065 steps whole day
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101.5 kg
Lost so far: 3.7 kg.
Still to go: 18.1 kg.
Diet followed: 100%.
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View Diet Calendar, 06 January 2022:
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2546 kcal
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Fat: 135.72g | Prot: 196.23g | Carbs: 105.83g.
Breakfast: Tyson Foods Boneless Skinless Chicken Breasts, Cauliflower, Serrano Pepper, Colby Jack Cheese, Mushrooms, Extra Virgin Olive Oil, Roma Tomatoes, Cabbage, Egg (Whole), Bob Evans 100% Liquid Egg Whites, Coffee (Brewed From Grounds), Great Value Stevia. Dinner: Mezzetta Pitted Greek Kalamata Olives, Cottage Cheese (Lowfat 1% Milkfat), Mushrooms, Ken's Steak House Creamy Caesar Dressing, Bell Peppers, Roma Tomatoes, Cucumber (with Peel), Taylor Farms Baby Spring Mix, Great Value Boneless Skinless Chicken Breast, Cabbage. Snacks/Other: Pistachio Nuts, Maker's Mark Bourbon Whiskey, Claussen Kosher Dill Spears, Peanut Butter Chocolate, Optimum Nutrition Gold Standard 100% Whey - Vanilla, Better Body Foods PB Fit Peanut Butter Powder. more...
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3315 kcal
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Exercise:
Cooking - 12 minutes, Desk Work - 6 hours, Weight Training (moderate) - 18 minutes, Washing Dishes - 5 minutes, Walking (exercise) - 5.5/kph - 1 hour and 5 minutes, Sleeping - 8 hours, Resting - 8 hours and 20 minutes. more...
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Losing 1.6 kg a Week
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