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I started a 90 day challenge with the people at my work. My goals are to loose 9% body fat: 29% to 20% and 15 pounds: from 155 to 140.
My exercise program is running 3 times each week. 20-24 miles or 4 hours. In addition I will be doing weight training for 150 minutes each week.
My diet is 2000-2100 calories per day. Begin eating at 8:30 and eat every 2 hours. Same breakfast & lunch every day. Snacks need to be fruits, veggies, whole grain crackers, granola, protein, low fat dairy. etc. Dinner will be low fat protein (chicken, fish, beef) with healthy grains (rice, black beans, whole wheat pasta) and fruit and veggies. Must not eat cream sauces or anything from a can. Fresh or frozen.
It's a bit monotinous but I want to win this challenge. More importantly, my long term goal is to look killer in a bikini next summer. Also to run a full marathon next year.
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70,3 kg
Disminuído hasta ahora: 0 kg.
Aún para ir: 6,8 kg.
Dieta seguida: No Aplica.
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2219 kcal
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Grasa: 63,78g | Prot: 181,89g | Carbh: 245,46g.
Desayuno: Original Blueberry Yogurt, Peanut Butter, Bananas, healthy multigrain bread. Almuerzo: Wheat Thins Crackers - Original, Raspberry Vinaigrette with Poppyseed, Tomatoes, Cucumber (with Peel), Turkey Meatballs, Classic Iceberg Salad. Cena: Grilled Chicken Breast Strips, Cowpals Colby Jack Cheese Snack, Bananas, Apples. Pasa Bocas / Otros: G2 Thirst Quencher, Trim Lowfat Cottage Cheese, Yogurt Peanut Crunch Protein Bar, Chewy Lowfat Granola Bars - Peanut Butter Chocolate Chip. más...
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3121 kcal
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Ejercicio:
Trotar - 8/kph - 1 hora y 20 minutos, Sentado - 2 horas, Tareas del Hogar - 2 horas, Permanecer de Pie - 1 hora y 30 minutos, Conduciendo - 30 minutos, Durmiendo - 7 horas, Descansando - 2 horas y 40 minutos, Trabajo de Escritorio - 7 horas. más...
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