Hi everyone,
Thanks for all the critiques that will come, I do appreciate it a lot. Sorry it took awhile but here it is. Hope its everything you guys need.
This report shows all nutrient values in a spreadsheet format. Nutrients are displayed horizontally, with totals at the bottom of the list.
Profile Info Personal: Kate Female 20 yrs 5 ft 1 in 123 lb Day(s): Day 1 Activity Level: Very Active Strive for an Active activity level. Weight Lose: 1 lb per week Best not to exceed 2 lbs per week. BMI: 23.2 Normal is 18.5 to 25.
DIET
My BMR-1086.23
Item Amount Calories FatCal Satfatcal Protein(g) Carbs
Isopure: 1 scoop 105 cal 4.5fat 2.2satfat 25protein 2.5 carbs
5AM -CARDIO: BURN about 400 CALORIES :
treadmill for 45 minutes -speed 4.0 or the incline machine for 45 min at an incline of 15 speed of 3.5
Pro complex 1 scoop 135cal 4.5fat 2.2satfat 30protein 2.5carbs
Oatmeal
pancakes 3 187.8cals 26.1fat 11.7protein 29.8 carbs
sugar free
syrup 23cals 9protein
Lunch @1pm
Grilled chicken 1 fillet 100cals 2fat 20protein 1carbs
whole wheat
bread 2slices 140cals 2fat 6protein 26carbs
Lettuce 2 6.66 cals 1.6fat 1.33protein 1.98carbs
Snack
Apple 1 80 cals 22carbs
Dinner@ 6pm
Grilled chicken 1fillet 100cals 2fat 20protein 1carbs
Lettuce 2 6.66cals 1.6fat 1.33protein 1.98 carbs
Corn ½ cup 90 1 2 18
Water 4-5 bottles about 11 cups
Total intake 974.1cals 140.4 fat 4.5sat fat 117.4protein 90.02carbs
Post workout consists of :
Bench is 85 lbs
Lat pull down 27.5 lbs
Leg press 115lbs
4 circuits with 15 reps
Torso rotation 90lbs
Lower back ext 25lbs
2 circuits of 15 reps
PWO Cardio
20minutes
1 minute &30 seconds @ 8.8
3 minutes @3.0
4 times.
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