Food:
Breakfast: plain yogurt with blueberries:180 cal, 12g protein
Lunch: turkey sandwich with miracle whip and crackers:550 cal, 40g protein
Dinner: pork chops with fat trimmed rice and corn on the cob:800 cal, 50g protein
Total:1530 cal, 102g protein
Exercise:
25 min elliptical:250 cal
45 min weights:400 cal
3 set of 10 lat pulldown @ 130lb
3 set of 10 dumbell press @ 110lb
3 set of 10 one arm dumbell row @ 35lb ea arm
3 set of 10 butterfly machine @ 110lb
3 set of 20 crunch machine @ 100lbs
3 set of 10 dumbell side fly @ 15lb
3 set of 10 dumbell forward extension @ 15lb
3 set of 10 bicep curl @ 25lb
total:650 cal
food - exercise - metabolic = 1530 - 650 - 2800 = -1920 cal
Today was the first time in a while that I got a good workout in and stuck to a stricter diet and didn't eat out at all. Felt good to be sweating in the gym again. will maintain into the future.
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