Workout:
2x5 Hang Jump Shrugs 2x8 Hybrid (Bent-over-row to Back Ext to Neider Press) 2x8 DB Pushup to T position 2x8 DB Rear Lateral Raise 10ea One Arm Lat Pulldown 2x8 Arnold Press 2x8 Weighted Corkscrew 15 Dips w/Leg Lifts
20 minutes Jumps/Sprints/HIIT/Plyo 20 minutes Elliptical
|
1970 kcal
|
Gord: 90,18g | Prot: 158,39g | Carbs: 136,25g.
Café da Manhã: Triple Berry Medley, Unsweetened Almond Milk, Greek Yogurt, Vanilla Isopure, Black Coffee, Blackberry. Almoço: Stir Fry Sauce, Flat Rice Noodle, Chicken. Jantar: Baby Bella Mushroom, Baby Spinach, Grass Fed Ribeye. Lanches/Outros: Pistachio, Blackberry, Babybel, Cucumber, Cashews, Edy's Slow Churn Coffee Ice Cream, Clementine, Isopure Vanilla, Peanut Chocolate, Triscuit Thin Crisps Parmesan Garlic, Ruby Red Grapefruit Slices, Muenster Cheese . mais...
|
|
3125 kcal
|
Exercício:
Jardinagem - 1 hora, Musculação (Moderado) - 30 minutos, Calistenia (Pesada, p.e. Flexões) - 20 minutos, Máquina de Exercício (Moderado) - 30 minutos, Estar Sentado - 14 horas e 40 minutos, Dormir - 7 horas. mais...
|
|