wafflewitz님의 저널, 2023년 05월 20일

Workout 20 May 2023

Dumbbell Curl 10 lb 2x12 1x10
Dumbbell Lateral Raise 10 lb 3x10
Bent Over Dumbbell Row 10 lb 3x10
Dumbbell Reverse Curl 10 lb 3x10
Dumbbell Bench Press 10 lb 3x12
Lunge 3x17
Bodyweight Squat 3x21
Superman 3x31
Push Ups 3x4
Plank 31 s 31 s 31 s
Bench Dips 3x6
Seated Dumbbell Tricep Extension 20 lb 3x10

98.1 kg 지금까지 감소한: 5.1 kg.    남은양: 29.1 kg.    다이어트 실행도: 합리적.

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1758 kcal

지방: 66.01g | 단백질: 97.17g | 탄수화물: 206.82g.   아침 식사: Full Circle Whey Protein Powder, Strawberries, Food Club Greek Nonfat Yogurt Plain, Bob's Red Mill Flax Seed, Kirkland Signature Dried Mango. 점심 식사: Wonderful Halos Mandarin Oranges, Member's Mark Italian Style Beef Meatballs, Parmesan Cheese (Grated) , Broccoli , Prego Traditional Spaghetti Sauce, Whole Wheat Spaghetti. 저녁 식사: Cheddar Cheese , Rosarita Salsa Verde, Tomatoes, Great Value Romaine Lettuce, Wonderful Halos Mandarin Oranges, Salsa, Sour Cream, Ole 10" Flour Tortillas, Cooked or Sauteed Mature Onions (Fat Added in Cooking), Philadelphia Original Cream Cheese, Tyson Foods Boneless Skinless Chicken Breasts, Great Value Black Beans (Frijoles Negros). 간식/기타: Ghirardelli Salted Caramel Dark Chocolate, Wonderful Halos Mandarin Oranges, Kirkland Signature Extra Lean Sliced Ham, Kirkland Signature Dry Roasted Almonds, Kirkland Signature Organic Whole Brazil Nuts. 더보기

3475 kcal

운동: 걷기 (중간) - 5km/h - 29 분, 정원 일 (원예) - 2 시간, 웨이트 트레이닝 (적당한 무게) - 40 분, 휴식 - 13 시간   54 분, 숙면 - 6 시간   57 분. 더보기