Totals for the day –
Time – 97:27 mins
Calories burned – 970
Calories consumed – 1,863
Daily goals –
Complete scheduled workout – done.
Drink 20 oz of water before breakfast – did not meet goal.
Stay within my daily caloric range – done
Knee exercises/stretches – done
Drink at least 128 oz of water – done
Ice knee 3 times a day – done
Take all supplements and vitamins – done
Drink 4 – 5 bags of green/white tea a day – did not meet goal.
Workout 1 – Ellipitcal – 15 mins followed by 15:03 mins on bike – 8.5 kms with 5 hill intervals.
Total time – 32.22 mins
Calories burned – 230
AHR -124/65% MHR – 169/88%
Workout 2 – Warm up – 16 mins of aerobics with a combination of –
Cross body moutain climbers
Jumping jacks
Pushups
Low pulse lunges
Squats
Planks
Boxing
Standing Fire hydrants
Wood choppers holding one 17.6 lb DB.
Treadmill – 30 mins total –
5 min walk high speed 4.6 mph
20 min run high speed of 7.0 mph
5 min walk 3.5 mph at 15% incline and 4.0 mph at 5% incline.
Bike – 13:19 mins- 8.5 kms flat ride – no intervals.
Cool down 5 min walk and stretch.
Total time – 65:05 mins
Calories burned – 740
AHR – 160/83% MHR – 186/97%
Daily Intake –
Calories consumed – 1,863
Protein – 35%
Fat – 24%
Carbs – 42%
Meal 1 – 1/2 cup of millet and 1/2 cup of buckwheat cooked with 1/2 cup of skim milk, 1/4 cup of blackberries, 1 tbsp of ground flaxseeds and 1/2 scoop of protein powder. I cup of black tea with skim milk. 20 oz of water.
Meal 3 – 1 sweet potato with 7 oz of grilled chicken breast. 1/2 apple with 5 almonds. 20 oz of water.
Meal 4 – 1 egg and 3 egg whites scrambled with 1/2 cup of mushrooms. 2 tbsp of ketchup. 40 oz of water.
Meal 5 – 7 oz of tilapia grilled with 1 tbsp of olive oil, 1/2 cup of brown rice, 1/2 cup of zucchini and 1 red bell pepper. 40 oz of water.
Meal 6 – 1/2 cup of yogurt with 1/2 cup of frozen strawberries and blueberries,1/2 cup of oatmeal/oatbran mixture, 10 almonds, 1/2 scoop of protein powder. 2 cups of red ginger tea with lemon.