Rickaf 
Exercise Log
Amersfoort, Netherlands| Friday 6 March 2015 |
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Nutrition, Breakfast |
Calorie summary
no comment
| Name | Amount | Kcal | Protein (g) | Fat (g) | Carbo Hydrates (g) |
| Muesli, 4 granen, AH | 40.0 gram | 144.0 | 4.8 | 2.0 | 26.0 |
| Biogarde magere kwark AH | 225.0 gram | 119.3 | 22.5 | 0.2 | 6.8 |
| Total | 263.3 | 27.3 | 2.2 | 32.8 |
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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 |
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Nutrition, Lunch |
Calorie summary
no comment
| Name | Amount | Kcal | Protein (g) | Fat (g) | Carbo Hydrates (g) |
| Volkorenbrood | 70.0 gram | 142.8 | 6.9 | 1.1 | 26.3 |
| ossenworst | 30.0 gram | 48.0 | 6.0 | 2.6 | 0.2 |
| 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 | 350.0 | 22.7 | 5.3 | 53.1 |
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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 |
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Nutrition, Supper |
Calorie summary
no comment
| Name | Amount | Kcal | Protein (g) | Fat (g) | Carbo Hydrates (g) |
| Chicken, roasting, meat only, cooked, roasted | 150.0 gram | 250.5 | 37.5 | 9.9 | 0.0 |
| Broccoli, cooked, boiled, drained, without salt | 150.0 gram | 52.5 | 3.6 | 0.6 | 10.8 |
| Yogurt, vanilla, low fat, 11 grams protein per 8 ounce | 250.0 gram | 212.5 | 12.3 | 3.1 | 34.5 |
| Raspberries, raw | 35.0 gram | 18.2 | 0.4 | 0.2 | 4.2 |
| carpaccio AH | 60.0 gram | 94.8 | 12.6 | 4.2 | 0.6 |
| rucola | 10.0 gram | 2.3 | 0.4 | 0.1 | 0.0 |
| choco swiss | 40.0 gram | 220.0 | 4.0 | 18.8 | 9.2 |
| Alcoholic Beverage, wine, table, red, Cabernet Suavignon | 300.0 gram | 252.0 | 0.2 | 0.0 | 7.8 |
| Alcoholic beverage, wine, table, white, Sauvignon Blanc | 150.0 gram | 123.0 | 0.1 | 0.0 | 3.1 |
| Volkorenbrood | 150.0 gram | 306.0 | 14.8 | 2.4 | 56.4 |
| Total | 1531.8 | 85.9 | 39.3 | 126.6 |
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01:00:00Time (min.sek) |  |
6534.0 kgTotal Weight |  |
10exercises |  |
NormalIntensity |  |
478 kcalCalories |
Trained muscle groups
Abs, Back, Chest, Biceps, Shoulders, Triceps| template in het kader van de proef zick-zack | ||
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Show workout details |
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00:12:47Time (min.sek) |  |
0.56 kmDistance |  |
2.63 km/hSpeed | |
22:50 min/km Time per km | |
NormalIntensity | |
48 kcalCalories |
| no comment | ||
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Show workout details |
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00:23:05Time (min.sek) | |
0.98 kmDistance | |
2.55 km/hSpeed | |
23:33 min/km Time per km | |
NormalIntensity | |
85 kcalCalories |
| no comment | ||
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Show workout details |
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Weight, 96.2 kg |
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96.2 kgWeight |  |
-0.2 kgChange |  |
25.30BMI |
no comment
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Weight, 96.5 kg |
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96.5 kgWeight | |
0.3 kgChange | |
25.38BMI |
no comment
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Steps, 4994 |
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4994Steps count | |
-7237Change |
no comment
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Measure |
| Measure Point | Measure | Comment |
| Body measure - Chest | 112.00 cm |
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Measure |
| Measure Point | Measure | Comment |
| Body measure - Waist, narrow | 93.00 cm |
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Measure |
| Measure Point | Measure | Comment |
| Body measure - Upper arm, right | 39.00 cm |
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Summary |
| Total Nutrition | Protein | Fat | Carbo Hydrates | Calories |
| Amount | 193.0 g | 53.4 g | 320.4 g | 2795 kcal |
| E% | 28.3% | 17.0% | 47.0% |
workouts in total: 3
Total Calories Burned: 611 kcal
