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I broke through my 175 lb plateau. I've been on vacation for the last few months, traveling the world, and I sleep in a lot and chill, but I work out very hard at the gym, so I think my calorie expenditure for non gym activity is lower than normal. My sweet spot for burning fat seems to be 1400-1600 calories per day, and running for at least 30 minutes at 6mph (9.7kph), and doing strength training about 3 times per week. If I consume 2,000-2,400 calories, I seem to go into a slight plateau or lose very slowly, even though that is the real recommended diet range for me. I am consuming 1.5 scoops of all natural protein twice daily, making sure i get around 100g of protein each day total after eating other meals. I eat small meals every few hours, I'm never hungry. I've ramped up my cardio portion to two 35 minute sessions per day, I run 6mph for a solid 30 minutes, then 5 minutes brisk walk, both at 3% incline on the treadmill, then take a break and eat lunch, and repeat that cardio workout. My Heart rate is about 165 during the run and 145 during the walk. So I'm doing 70 minutes of cardio each day. I think this also help break through the plateau. My heart rate has lowered, it used to be 165 when I ran 4.5 mph, but now I can sustain 165 evenly, at 6mph. It's pretty amazing how doing that much running cuts through the scale pretty quickly. I used to be a competitive runner so it comes naturally to me. I have to try much harder when lifting weights. I've lost almost 32 pounds in 4.2 months, which is about 1.8 pounds per week, which is within the generally accepted, weekly loss range of 1-2 pounds per week.
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2771 kcal
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Grasa: 132,57g | Prot: 109,26g | Carbh: 277,83g.
Desayuno: Natural Whey Protein - Chocolate. Almuerzo: 6" Oven Roasted Chicken Breast, Water (Bottled), Watermelon, Diet Coke (Can). Cena: Homestyle Fries with Entree, Mushroom-Swiss Burger. Pasa Bocas / Otros: Dark Chocolate Ice Cream. más...
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2298 kcal
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Ejercicio:
Caminar (Rápido) - 6,5/kph - 15 minutos, Correr - 10/kph - 25 minutos, Descansando - 15 horas y 20 minutos, Durmiendo - 8 horas. más...
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