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Began reviewing my diet of the past couple of weeks and determined, low and behold, that I was still consuming too many calories to lose weight. Began this week trying to limit my caloric intake to below 2100 calories. Based on a BMR calculation that I found, I should be consuming 2156 calories per day to lose 2lbs per week. I assume my metabolism is slower than it used to be and therefore could not use the calculated calories from the Fatsecret RDI and entered my own of 2156 instead of the calculated 3200.
Have felt pretty good this week, cut back on my weight training a bit following a plan that is based more on what Dorian Yates has created from his years of experience. Basically instead of multiple working sets per exercise I do warm-ups and then one working set to failure and only doing 2 to 3 exercises per bodypart and only warming up with the first exercise and focusing on the working set to failure on the ensuing exercises.
다이어트 캘린더 보기, 2011년 03월 10일:
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2071 kcal
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지방: 58.67g | 단백질: 191.63g | 탄수화물: 200.19g.
아침 식사: 100% Liquid Egg Whites, Fat free half and half, Splenda, Egg (Whole). 점심 식사: Mushroom Pieces and Stems, Lite Balsamic Vinaigrette Dressing, Iceberg Lettuce (Includes Crisphead Types), beets canned, Chicken Breast. 저녁 식사: BBQ Sauce, Chicken Breast, Brown Rice mahatma. 간식/기타: Baby kosher dills, Baby Carrots, Fiber One Oats and caramel, Tangerines (Mandarin Oranges, Drained, Juice Pack, Canned), Low fat cottage cheese, Super advanced whey - Chocolate, apple. 더보기
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3998 kcal
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운동:
웨이트 트레이닝 (적당한 무게) - 30 분, 휴식 - 9 시간 30 분, 숙면 - 5 시간 30 분, 책상 업무 - 8 시간, 걷기 (중간) - 5km/h - 10 분, 자전거 (중간속도) - 21km/h - 20 분. 더보기
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