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Just want to share this. I have been using this routine for over four months now and it works well for me. [Losing 30 lb from 213 lb (1st Aug) to 183 lb (4th Dec)]. I am keeping a relatively low fat and low carb diet, about 60% RDI (about 1500 kcal daily) and doing aerobic exercise (30 to 45 min) 5 to 6 times a week.
For the diet, I have cut back on white flour stuff and red meat. So it is whole wheat everything now and just fish or poultry. For dinner, tried to exclude starchy carb.
For exercise , I started with exercise bike for about a month, moving on to rowing and elliptical machine for higher intensity training. Have been doing 5K run on treadmill since 1st Nov
On average, I am losing 1.7 lb a week which I believe is within the safe weight loss rate. I will start a new goal (may be 165 lb) once I have achieved 180 lb.
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83,0 kg
Tappat hittills: 8,2 kg.
Kvarvarande: 1,4 kg.
Kosten följs: Ganska bra.
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Visa kostkalendern, 04 december 2015:
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1475 kcal
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Fett: 48,03g | Prot: 82,09g | Kolh.: 184,96g.
Frukost: Jason's Deli Homemade Tuna Salad (1/2 Sandwich Portion), Oatmeal, Coffee with Cream and Sugar. Lunch: Egg White, Mozzarella Cheese, Cucumber (with Peel), Whole Wheat Bread, Kraft Miracle Whip Light Dressing. Middag: Coffee with Cream and Sugar, Zucchini, Beef Tenderloin (Lean Only, Trimmed to 1/8" Fat), Chicken Meat (Roasting), Grapes, Mixed Salad Greens, Tomato Soup, Wheat Dinner Rolls. Snacks/Annat: Grapes, America's Choice Natural Walnuts, Orange. mer...
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2506 kcal
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Träning:
Sittande - 10 timmar och 45 minuter, Promenad (Långsam) - 3 Km/H - 1 timme och 15 minuter, Vila - 4 timmar, Sömn - 8 timmar. mer...
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Tappar 0,9 kg per vecka
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