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Twelve or thirteen years ago - maybe a little longer than that - a friend of mine who is a personal trainer wrote up a plan for me. I did it at the time, and it did good things. I lost weight steadily and got stronger. It's a starter plan for sure, but I'm very much a beginner, so I pulled out the pages, reviewed them last night, and did the upper body training this morning. He has it set up for upper body on Monday and Thursday, lower body Tuesday and Friday, and cardio Monday through Saturday. I should have time for a walk this afternoon.
He also recommended higher fat and protein than I have been eating, with lower carbs (than I have been eating, but not 'low carb'). I will work toward that over the course of time, now that my gallbladder seems to be doing better. I'm giving myself a couple weeks to transition on the eating part, and unless I add protein drinks, I'm not sure I can make the protein intake (about 100 grams)...we'll see. It is a work in progress, for sure!
I should also say that this friend of mine is from Ukraine, and just reading what he typed up makes me smile...English is not his first language, and there are little things about the way he says things that I had forgotten. We are not in touch these days. I may need to see about changing that, just to let him know he's still helping me!
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1957 kcal
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Grasa: 68,42g | Prot: 72,54g | Carbh: 267,01g.
Desayuno: Great Value 1/3 Less Fat Than Cream Cheese Neufchatel Cheese, Safeway Refreshe Diet Cola (Can), Lender's 100% Whole Wheat Bagel, Carl Buddig Premium Deli Black Forest Ham. Almuerzo: Ken's Steak House Lite Balsamic Vinaigrette Dressing, Great Value Romaine Lettuce, Food Lion London Broil, Roasted Potato (Fat Added in Cooking), Cooked Green Cabbage (Fat Added in Cooking). Cena: Great Value Enriched Wheat Bread, Vlasic Dill Pickle Spears, Light Sour Cream, StarKist Foods Chunk Light Tuna in Water. Pasa Bocas / Otros: Peter Paul Mounds (Fun Size), Twix Twix (Fun Size), M&M's Milk Chocolate (Fun Size), M&M's Peanut M&M's (Fun Size), Pepperidge Farm Milano Cookies - Mint, Trader Joe's Cranberry Coconut Snacking Crackers, Blueberries, Post Shredded Wheat Crunch, Sargento Reduced Fat String Cheese, Snyder's of Hanover Snaps Pretzels. más...
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2339 kcal
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Ejercicio:
Ejercicios de Calistenia (Ligeros, por Ejemplo, Ejercicio en Casa) - 15 minutos, Ejercicios de Calistenia (por Ejemplo, Flexiones de Brazos Pesados) - 15 minutos, Descansando - 15 horas y 30 minutos, Durmiendo - 8 horas. más...
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