Rickaf 
Exercise Log
Amersfoort, Netherlands| Saturday 24 January 2015 |
   |
 |
Nutrition, Breakfast |
Calorie summary
no comment
| Name | Amount | Kcal | Protein (g) | Fat (g) | Carbo Hydrates (g) |
| crunchy choco Delhaize | 40.0 gram | 151.6 | 4.6 | 6.2 | 15.4 |
| Biogarde magere kwark AH | 225.0 gram | 119.3 | 22.5 | 0.2 | 6.8 |
| Total | 270.9 | 27.1 | 6.4 | 22.2 |
|
Nutrition, Snack 1 |
Calorie summary
no comment
| Name | Amount | Kcal | Protein (g) | Fat (g) | Carbo Hydrates (g) |
| Bananas, raw | 300.0 gram | 267.0 | 3.3 | 1.0 | 68.5 |
| Eiwit snel isolaat B&F | 28.0 gram | 107.8 | 25.2 | 0.3 | 1.1 |
| Magere melk | 250.0 gram | 95.0 | 8.8 | 0.8 | 12.5 |
| Total | 469.8 | 37.3 | 2.1 | 82.1 |
|
Nutrition, Lunch |
Calorie summary
no comment
| Name | Amount | Kcal | Protein (g) | Fat (g) | Carbo Hydrates (g) |
| Volkorenbrood | 210.0 gram | 428.4 | 20.8 | 3.4 | 79.0 |
| ossenworst | 90.0 gram | 144.0 | 18.0 | 7.7 | 0.6 |
| gekookte ham voor brood | 15.0 gram | 16.4 | 2.9 | 0.5 | 0.3 |
| Volkorenbrood | 70.0 gram | 142.8 | 6.9 | 1.1 | 26.3 |
| Total | 731.6 | 48.6 | 12.7 | 106.2 |
|
Nutrition, Snack 2 |
Calorie summary
no comment
| Name | Amount | Kcal | Protein (g) | Fat (g) | Carbo Hydrates (g) |
| Quest Bar | 60.0 gram | 180.0 | 19.8 | 4.5 | 25.8 |
| Total | 180.0 | 19.8 | 4.5 | 25.8 |
|
Nutrition, Night snack |
Calorie summary
no comment
| Name | Amount | Kcal | Protein (g) | Fat (g) | Carbo Hydrates (g) |
| Eiwit slow Micellar Casein | 30.0 gram | 107.7 | 25.1 | 0.4 | 1.0 |
| Magere melk | 250.0 gram | 95.0 | 8.8 | 0.8 | 12.5 |
| Total | 202.7 | 33.9 | 1.2 | 13.5 |
|
Nutrition, Supper |
Calorie summary
no comment
| Name | Amount | Kcal | Protein (g) | Fat (g) | Carbo Hydrates (g) |
| Alcoholic beverage, distilled, whiskey, 86 proof | 20.0 gram | 50.0 | 0.0 | 0.0 | 0.0 |
| Alcoholic Beverage, wine, table, red, Cabernet Suavignon | 300.0 gram | 252.0 | 0.2 | 0.0 | 7.8 |
| Broccoli, cooked, boiled, drained, without salt | 150.0 gram | 52.5 | 3.6 | 0.6 | 10.8 |
| Optimel kwark mango | 225.0 gram | 101.3 | 12.4 | 0.0 | 14.2 |
| Fish, whitefish, mixed species, raw (Alaska Native) | 150.0 gram | 196.5 | 28.3 | 9.1 | 0.0 |
| tomatencoulis met tuinkruiden AH | 150.0 gram | 78.0 | 1.5 | 3.0 | 10.5 |
| Oil, olive, salad or cooking | 5.0 gram | 44.2 | 0.0 | 5.0 | 0.0 |
| choco swiss | 20.0 gram | 110.0 | 2.0 | 9.4 | 4.6 |
| Volkoren spaghetti AH | 80.0 gram | 283.2 | 10.4 | 1.6 | 52.0 |
| Total | 1167.7 | 58.4 | 28.7 | 99.9 |
 |
00:59:00Time (min.sek) |  |
9.00 kmDistance |  |
9.15 km/hSpeed | |
06:33 min/km Time per km |  |
NormalIntensity |  |
1008 kcalCalories |
| 20 min. interval Nike gevolgd door duurloop, 0,5% | ||
|
Show workout details |
|
00:57:18Time (min.sek) | |
2.61 kmDistance | |
2.73 km/hSpeed | |
21:57 min/km Time per km | |
NormalIntensity | |
219 kcalCalories |
| no comment | ||
|
 |
Show workout details |
 |
Weight, 96.9 kg |
|
96.9 kgWeight |  |
-0.7 kgChange |  |
25.48BMI |
no comment
 |
 |
Steps, 4431 |
 |
4431Steps count | |
+114Change |
no comment
|
 |
Summary |
| Total Nutrition | Protein | Fat | Carbo Hydrates | Calories |
| Amount | 225.1 g | 55.6 g | 349.7 g | 3023 kcal |
| E% | 30.5% | 16.4% | 47.4% |
workouts in total: 2
Total Calories Burned: 1227 kcal
