My pre-workout weight was 170.2 and my post-workout weight was 167.6. I weighed in after my took my post-workout shake.
I was hoping for a post-workout weight of 168.x and was surprised to hit 167.x. I am not going to get to excited until I seem my post-workout weight on Saturday and Sunday.
There was no wind today so my workout when very good. The 1st leg 5km bike took 14:09, I did the 5km run in 30:06, and the 2nd leg 5km bike took 14:05 for a total time of 58.19 which is down from Tuesday’s 67:27 and Wednesday’s 62:45.
My workout is burning more calories and the calories I am consuming is down this week (average of 1444 calories) making for a nice weight drop of 3lbs to end the week at 167.6lbs. On March the 5th I when from a 6.5km run to 9.6km bike 2.6km run. On March the 10th I move the run to 4.27km and then on March the 11th I moved both bike legs up to 5km and the run to 5km.
According to this calories burned calculator my 5km/3m run in 30mins burns 386 calories and my 10km/6m bike in 30mins burns 309 for a total of 700 calories. When I was running 6.5km/4m in 40mins I was burning 515 calories.
So 1295 more calories burned in a week and 4641 less calories consumed make for 5936 calories in a week or 1.7lbs weight loss in a week. Add that to the 2lb from my current 7000 calories deficiency and you have a 3.7lbs loss in a week which is pretty close to my 3lb drop I had this week.
So at this point I looks like I am back on track for loosing 10lbs per month. I have 17 days (April the 1st) to get to 159.8 which is an 7.8lb weight loss. With the extra workout calories being burned and with 1444 calories days that is very doable.
Pre-Workout Shake xxx Calories:
2 cup of water 0c
11g of Xtent BCAA xxxc
10km bike 5km run: 58:19
Post-Workout Shake 438 Calories:
4 cup of water 0c
140g of frozen mixed berries 120c
50g of frozen cranberries 30c
200g of fresh pineapple 96c
22g of GNC ISO Whey Protein 85c
8.5g of Progressive VegeGreens 47c
15g of Progressive PhytoBerry 60c
Dinner 505 Calories:
1 cup of water 0c
150g of strip loin steak 300c
62g (1/4 cup) of low fat yogurt 30c
2 cups of broccoli 50c
2 cups of salad 50c
1tbps of mikes special golden flax oil dressing 75c
Snacks 403 Calories:
200g stirred fruit yogurt 80c
200g of sweet green peppers 44c
50g of cucumbers 8c
227ml Liberty raspberry kefir 181c
minis neapolitan sandwiches 90c
1346 calorie day.