Daily goals –
Complete scheduled workout – done.
Drink 20 oz of water before breakfast – done
Stay within my daily caloric range – done
Knee exercises/stretches – done
Drink at least 128 oz of water – done
Take all supplements and vitamins – done
Drink 4 – 5 bags of green/white tea a day – done.
Workout 12/2 –
Treadmill warm up 5 mins and 5 mins of aerobics
Bike – 10 km with 4 hill intervals – 17:03 mins
Treadmill – 60 mins total –
10 min walk – high speed 4.4 mph
15 min run with high speed of 6.2 mph at 1% incline
30 min walk with intervals – 4.2 mph at 3,6,9 and 12% incline
5 min run with high speed of 6.5 mph at 1% incline.
Stretch and cool down
Total time – 91.27 mins
Calories burnd – 875
AHR – 144/75% MHR – 185/96%
Daily Intake –
Calories consumed – 1,876
Protein – 38%
Fat – 16%
Carbs – 46%
Meal 1 – 20 oz of water before breakfast. 1/2 cup of cooked millet with 1/2 scoop of protein powder with 1 tbsp of ground flaxseeds. 4 egg whites scrambled and 1/2 cup of yogurt with 1/2 cup of frozen blueberries. 20 oz of water with 5 bags of green tea.
Meal 2 – 1/2 serving of tuna mixture – (1 can of tuna. 1/2 apple and onion with 1/4 cup of plain yogurt.) 2 Wasa high fiber crackers. 20 oz of water. 1/2 cup of millet, 1/4 scoop of protein powder, 1/4 of apple, 8 almonds and 1/4 cup of skim milk.
Meal 3 – 7 oz of tilapia. 20 oz of water.
Meal 4 – 1/2 serving of tuna mixture – (1 can of tuna. 1/2 apple and onion with 1/4 cup of plain yogurt.) 2 Wasa high fiber crackers. 20 oz of water. 1/2 cup of millet, 1/4 scoop of protein powder, 1/4 of apple, 8 almonds and 1/4 cup of skim milk.
Meal 5 – 3.5 oz of grilled chicken with basil and 1/2 cup of grilled vegetables. 40 oz of water. 1 grapefruit.
Meal 6 – 1/2 cup of yogurt with 1/2 cup of frozen strawberries and blueberries.