Weight in was 173.6 and post-run weight was 172.6 with my body fat percent at 19.2%. I am now 1 week behind my goal to loose 10lbs per month. My goal was to be 169.8 by March the 1st, 159.8 by April the 1st, and 154.8 by April the 15th.
I went for a 6.5km run early this morning before I went to church meeting. The heart rate zone I am running in is 60% to 80% of my maximum heart rate. My maximum heart rate is 184.
I have set up my Garmin Forerunner 305 to sound alerts when I go below 148bpm. This way I am able to stay in the fat burning heart rate zone.
Pre-workout Shake xxx Calories:
1 cup of water 0c
11g of Xtent BCAA xxxc
6.5km run: 42:44 (20:44/22:00)
Shake 262 Calories:
1 cup of water 0c
1 cup of mixed berries 70c
22g of GNC ISO Whey Protein 85c
8.5g of Progressive VegeGreens 47c
15g of Progressive PhytoBerry 60c
Breakfast 417 Calories:
1 cup of water 0c
125g of Pacific smoked salmon 182c
62g (1/4 cup) of low fat yogurt 30c
43g of fat salad 205c
Lunch 965 Calories:
2 cup of water 0c
100g of Bahmi 150c
1 cup of chilli 225c
40g of chips 200c
1 cup of lettuce, cheese, and sour cream 150c
1 cup of Nacho soup 240
Dinner 365 Calories:
1 cup of water 0c
1 cup of cauliflower 40c
90g of chicken breast 90c
62g (1/4 cup) of low fat yogurt 30c
43g of fat salad 205c
Snacks 852 Calories:
100g of custer pie 200c
1 piece of lemon bread 300c
125g of Pacific smoked salmon 182c
140g of berries for shake 70c
1 banana 100c
50g (5.5 cups popped) pop corn 180c
3041 calorie day.
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