Food
Breakfast:1 cup plain fat-free yogurt with 1 medium banana cut up: 210 cal, 12g protein
Lunch: 3 Turkey/Refried beans taco's: 600 cal, 65g protein
dinner: 1/4 hamberger no bun with peas no butter: 400 cal, 30g protein
Snacks: 1/4 cup mixed nuts:250cal, 6g protein. 12oz beer:150 cal
Water with all meals no juice or soda. One beer as noted.
Total 1610 cal, 113g protein
Exercise
25 minutes treadmill walk(3mph):200 cal burn
45 minutes weight training legs:400 cal burn
3 sets squat:115, 185, 205
3 sets leg extension:90, 100, 110
3 sets leg curl:90, 110, 120
3 sets hip abductor:130, 150, 170
3 sets hip adductor:130, 150, 170
3 sets leg press:230, 270, 350
3 sets prone leg curl:90, 100, 100
3 sets standing calf extension:50, 70, 80
60 minute bicycle ride on the hilly streets of holyoke:200 cal
Total -800 cal
Net calories for the day 1610-800=810 cal
my base metabolic need for calories is 2815 so I am short 810 - 2815= - 2005
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