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friday: review day.
Last week was a very challenging week with lots of exercise and trying to contain the feeding frenzies. I feel like im on the right track since my weight remained stable, but according to the feeding frenzies i still dont eat enough calories for the exercise level i try to attain. morning HR is not a reliable source of information: avery morning its between 55-60 and one day i was sitting on the sofa and it was as low as 45!!! go figure that i am more relaxed on the sofa then in bed (*lol*)
so i will change my base 1300 to a base of 1400, and still eat 300 kcals for every hour of serious workout. Hope this week i can tackle the feeding frenzies so i can finetune the workout-food schedule:
so plan for this week until friday review:
weigh-in on friday:
- now: 2000 kcal: 1h spinning(D3), 1h cycle (D1), 1/2h walk(D1)
- sat: 2300 kcal: 3h cycle(D2)
- sun: 1700 kcal: 1h jog(D2)
- mon: 1900 kcal: 1/2 h jog(D2), 1h spinning(D3), horse(D1)
- tue: 2000 kcal: 1h steps(D3), 1h spinning(D3), walk(D1),
- wed: 2100 kcal: 20min jog(D2), spinning(D3), 1/2h power(D1)
- thu: 1600 kcal: 1h walk(D1)
- fri: 1900 kcal: 1h spinning(D3), 1/2h power(D1), walk(D1)
(total 21 hours sport: does not include warming up, going to and from school/horse walking small stretches etc)
this is an increase of 1800 kcal total in a week but also the intensity of the workout is a bit higher...
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2227 kkal
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Lemak: 59,15g | Prot: 113,41g | Karb: 324,49g.
Makan Pagi: Snack A Jacks Rijstewafel. Makan Siang: Appel, Kiwi, Optimel Magere Kwark (Appel/Kaneel), Blue Band Goede Start, Witte Boterham, Perfect Fit Protein, Alpro Soya Soja Yoghurt, Honey, Planters Mixed Nuts, Sweet or Dark Chocolate, Gekookt Ei. Makan Malam: Spaghetti, Champignons, Rode Paprika, Spinazie, La Bonne La Bonne Vache. Camilan/Lainnya: Delicata Zeebanket, Grapefruit, Banaan. lagi...
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3704 kkal
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Latihan:
Bersepeda (Lambat) - 18 km/jam - 3 jam, Tidur - 8 jam, Istirahat - 12 jam dan 30 menit, Pengkondisian Latihan (Klub Kesehatan) - 30 menit. lagi...
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