Day 4 of 84
Topic: Challenge 1
Scale weight 72.4 kg
% body fat (tanita) 40.4 %
Calorie allowance (kcal) 2005
Actual Calories (kcal) 1522.9
Protein (g) 75.3
Carbohydrate (g) 199.6
Fat (g) 35.0
Fibre (g) 27.5

daily deficit 482
challenge deficit 1324

Walk 5
Run 2 Walk 4 x 3

Day 3 of 84
Topic: Challenge 1
Scale weight 72.9 kg
% body fat (tanita) 40.1 %
Calorie allowance (kcal) 2005
Actual Calories (kcal) 1289.2
Protein (g) 59.8
Carbohydrate (g) 161.0
Fat (g) 45.1
Fibre (g) 10.1

daily deficit 716
challenge deficit 842

UBWO

Exercise Reps Weight (kg)
Leg press machine 12 15
? 10 22.5
? 8 30
? 6 37.5
? 12 30
Barbell squats 12 7.5
Leg Curl machine 12 10
? 10 15
? 8 20
? 6 25
? 12 20
DB Lunge 12 5
Standing calf raise 12 2
? 10 4
? 8 6
? 6 8
? 12 6
step calf raise 12 6
Cradle crunch 12
? 10
? 8
? 6
? 12
reverse crunch 12

Day 2 of 84
Topic: Challenge 1
Scale weight 72.4 kg
% body fat (tanita) 40.1 %
Calorie allowance (kcal) 1718
Actual Calories (kcal) 2300 *
* estimated (restaurant meal)

daily deficifit - 582
challenge deficit 126

Day 1 of 84
Topic: Challenge 1
Scale weight 72.5 kg
% body fat (tanita) 39.8 %
Calorie allowance (kcal) 2005
Actual Calories (kcal) 1297.2
Protein (g) 67.0 20%
Carbohydrate (g) 152.9 47%
Fat (g) 48.4 33%
Fibre (g) 21.4

daily deficifit 708
challenge deficit 708

BFL UBWO

Exercise Reps Weight (kg)
Chest press machine 12 5
“ 10 10
“ 8 15
“ 6 20
“ 12 15
Changed hand position 12 15
Assisted kneeling chin 12 90
“ 10 82.5
“ 8 75
“ 6 67.5
“ 12 75
One arm DB row 12 5 each
Seated DB press 12 4
“ 10 6
“ 8 8
“ 6 10
“ 12 8
Barbell upright row 12 7.5
Alternate DB curls 12 3 each
“ 10 4 each
“ 8 5 each
“ 6 6 each
“ 12 5 each
Concentration curls 12 5 each
Lying triceps presses 12 1
“ 10 2
“ 8 2.5
“ 6 5
“ 12 2.5
Triceps kickbacks 12 2.5 each