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So, continuing with my set routine of gym workout every morning 7 days a week. 30 minutes on treadmill @ 4.3 mph brisk walk ( incline set to 7% ). Then 3 rotations of 12-15 on 4 different upper body weight machines --- nets about 45 - 50 min total at gym -- Eating light every other day at home and eating out every other day at a buffet -- Pretty much 7 days a week though I just have 20oz coffee with creamer in the AM and perhaps a cup of dry fiber one cereal for a snack and then nothing else until I eat after work around 3-4pm ....
I do not get very hungry doing this routine anymore as my body s used to the pattern.
Days I do not eat out I have been often making a filling soup/stew. I'll take a can of low cal Healthy Choice type soup that only has 150-200 cal in the whole thing then add a 10oz can of canned chicken and some celery, carrots, onion and maybe some sweet potatoe that I have steamed partially in the Microwave -- adding all that together with about 4-5 oz of fresh spinach and cooking down a bit makes for ALOT of food but few calories (probably about 700 cal total there )
Then in the evening on light days I will have a bowl of cherrios with light and lively sugar free yogurt mixed in and about a half cup of unsweetened almond milk --- ( net cal about 200-300 ) This makes for about a 1200 cal light day in which I still feel satisfied. Then the next day something like Golden Corral where I "kill it" but still start with huge salad (no dressing only vinegar) and then good protein and veg --- ( don't eat fried stuff) Where I go off the wagon is the desserts but I'm ok with that as I am in maintain mode and as long as I continue to stay even keel on my weight I am good --
Lately been hitting the Casino every Fri Night for all you can eat buffet with Alaskan King Crab legs !!! Loving looking forward to that !! They also have great dessert bar. So that's my reward for consistent hard work ...
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79.4 kg
지금까지 감소한: 18.1 kg.
남은양: 0 kg.
다이어트 실행도: 합리적.
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다이어트 캘린더 보기, 2014년 03월 6일:
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856 kcal
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지방: 20.84g | 단백질: 57.30g | 탄수화물: 139.72g.
아침 식사: Fiber One, Coffee (Brewed From Grounds), Cream Substitute (Powdered). 저녁 식사: Campbell's Butternut Squash Bisque, Valley Fresh 100% Natural Canned Chicken Breast in Water, Carrots, Onions, Sweet Potato. 더보기
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안정된 체중
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