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Dear FS friends,
It was a little easier to keep up my new schedule. I lost a little weight and that is not my intention so the formula is still not perfect.
exercise comes in three zones (D1-D3) and i am upping the calories for the last D3-zone, since i had two days where i over ate, both where on days with lots of exercise in the D3 zone:
formula: 1400 + 100*D1 + 200*D2 + 400*D3.
so plan for this week until friday review:
weigh-in on friday:
- now: 2300 kcal: 1/2 core(D2), 1h spinning(D3), 2h cycle (D3)
- sat: 1900 kcal: 1h walk (D1), 1h weightlift(D2), 1h aeoribics(D2)
- sun: 2200 kcal: 1h boxing(D3), 1h jog(D3)
- mon: 2000 kcal: 2h cycle(D1), 1h cycle(D3)
- tue: 1500 kcal: 1h walk(D1)
- wed: 2100 kcal: horse(D1), 1/2h jog(D2), 1h spinning(D3)
- thu: 1500+kcal: 1h swim(D1), (maybe 1h steps(D3)
- fri: 1900 kcal: 1h spinning(D3), 1/2h core(D2), 2h walk(D1)
(total 21.5 hours sport: does not include warming up, walking small stretches etc)
this is an increase of 1200 kcal total in a week but also the hours of workout is a bit higher...
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2891 kkal
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Lemak: 130,98g | Prot: 113,57g | Karb: 312,51g.
Makan Pagi: Banaan, Zonnatura Sesamcrunch, Koffie (Gemalen), Peijnenburg Ontbijtkoek Gesneden Minder Suiker. Makan Siang: Calorie Light, Gouda Cheese, Whole Wheat Bread, Calorie Light, Gouda Cheese, Whole Wheat Bread, Molenland Jong Belegen 48+, Aardbeien, Alpro Soya Soja Yoghurt, Whole Wheat Bread. Makan Malam: AH Pitloze Witte Druiven, Optimel Karamel Vla, Augurken, Ah Ravigotte Tafelsaus Saus, Gerookte Zalm, Avocado. Camilan/Lainnya: Twix Twix Mini, Smiths Nibb It, Delicata Zeebanket. lagi...
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3991 kkal
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Latihan:
Bersepeda (Sedang) - 21 km/jam - 3 jam, Tidur - 8 jam, Istirahat - 13 jam. lagi...
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