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My workout last night wasn't nearly as intense as Sunday's. I did bench press with weight on the bar until failure and then a second set with just the bar until failure. The he had me do chest flyes, 3 sets of 12. The standing shoulder presses with dumbells and then with a weight plate, 2 sets of each. The he had me get into a standard bent leg sit-up position and hold halfway up and raise my legs off the floor, handed me a medicine ball and had me do twists until failure, put my legs on the floor and twist until failure and the drop the medicine ball and twist to failure. Then we went to the abs machine and did weighted crunches on the machine, 3 sets of 12. Then he had me hold a 10lb medicine ball above my head and run up and down the stairs 10 times. I had a lot of trouble keeping the ball above my head.
After that workout I did 5 intervals on the elliptical and 10 minutes steady state for a cool down.
Macros for yesterday
F - 71.4%
Net C - 8.3%
P - 20.3%
Total Calories - 1782
Deficit - 1212
I think the change up in the diet helped shake the weight free. I did change and added sugary carbs in the form of berries prior to my workout, moved them from breakfast.
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108,2 кг
Потеряно до сих пор: 36,4 кг.
Еще предстоит сделать: 17,5 кг.
Следовательность диеты: Достаточно Хорошо.
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1843 ккал
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Жир: 139,96г | Белк: 121,18г | Углев: 31,83г.
Завтрак: Great Value Naturally Hardwood Smoked Bacon Thick Sliced, Nature's Harmony Grade A Large Eggs, Butter (Salted). Обед: Crown Prince Skinless & Boneless Sardines in Olive Oil, LouAna Pure Coconut Oil, Springer Mountain Farms Boneless Skinless Chicken Breast, Great Value Naturally Hardwood Smoked Bacon Thick Sliced. Ужин: Great Value Deli Style Sliced Mild Cheddar Cheese, Great Value Smoked Almonds, Tone's Taco Seasoning (No MSG), LouAna Pure Coconut Oil, White Oak Pastures grass fed ground beef (90/10). Перекус/Другое: Tomatoes, King Oscar Flat Anchovies in Olive Oil, Tomatoes, Prepared Good Seasons Zesty Italian Salad Dressing, Marketside Classic Iceberg Salad. подробнее ...
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Потеряно 1,3 кг за Неделю
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