JenKatja's Notizen, 25 Mrz 13

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

81,6 kg Bisher verloren: 20,0 kg.    Still to go: 25,4 kg.    Diät befolgt: Recht gut.

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1479 kcal

Fett: 45,86g | Eiw: 78,93g | Kohlh: 186,19g.   Frühstück: No Calorie Sweetener, 100% Natural Oats & Whey - Vanilla Bean, Coffee, Milk (1% Lowfat with Added Vitamin A) . Mittagessen: Butter, Italian Bread, Mango Chipotle Salad Dressing, Pears, Pine Nuts (Pignolias), Lettuce Salad with Assorted Vegetables, Shrimp Teriyaki (Shrimp with Soy-Based Sauce) (Mixture). Abendessen: Butter, Dinner Rolls, Tomato Caprese Salad, Deep Fried Potato French Fries (from Frozen), Chicken Gyro Sandwich. Snacks/Sonstiges: Medleys. mehr...

2486 kcal

Bewegung: Schreibtischarbeit - 30 Minuten, Sitzen - 1 Stunde und 35 Minuten, Heimtrainer (Mäßig) - 26 Minuten, Gymnastik (Leicht) - 20 Minuten, Auto Fahren - 30 Minuten, Ruhen - 12 Stunden und 9 Minuten, Schlafen - 8 Stunden, Hausarbeit - 30 Minuten. mehr...