Intake:

• Slice of Bread + 200 calories
• Protein Bar + 66 calories
• Small Salad w/ Spinach w/ Salmon + 350 calories
• Gummibears + 80 calories
• 2 Bowls of Strawberries, Blueberries, 2 TB of Oeatmeal w/ Yoghurt + 350 calories

Work-Out:

• 1 h 30 min of Crosstraining - 1200 calories
• 1 round of circuit training - 100 (approx)

= - 254

Intake:

• Slice of Bread + 200 calories
• 6 (small) Apples (yeah, i know…) + 300 calories
• 1 Cookie + 150 calories
• Tiny portion of Pasta Bolognese + 300 calories

Work-Out:

• 1 h 45 min of Running - 1100 calories
• 1 h of Body Pump - 300 calories (approx)
• 45 min of easy cycling - 200 calories

= - 650 calories

WHOA.

Intake:

• 2 Apples + 100 calories
• 1 small piece of bread + 150 calories
• Tomato Soup w/ a lot of beef + 500 calories
• 1 small portion of Frozen Yogurt + 150 calories
• Small Salad + 200 calories
• Cappuccino w/ Cookie + 120 calories

Work-Out:

• 1 h 45 min of Crosstraining - 1150 calories

= + 70 calories

If you’re wondering why I’ve recently been crosstraining more than running, it’s because I’ve been ill and it’s easier to cough while crosstraining ;) Also I really like how my arms get toned by crosstraining!

Intake:

• Oatmeal w/ Apple + 200 calories
• Joghurt w/ Oatmeal & Honey + 200 calories
• Chicken Breast + 100 calories
• Popcorn + 250 calories

Work-Out:

• 1 h of running/sprinting - 700 calories
• 1 round of circuit training - 70 calories

= - 20 calories

Intake:

• Joghurt w/ Oatmeal + 200 calories
• Small mixed Salad + 300 calories
• Cucumbers + 50 calories
• Milk & Honey in Tee + 100 calories (approx)

Work-Out:

• 45min of Crosstraining - 500 calories
• 20min of easy Cycling - 100 calories

= + 50 calories

Intake:

• Apple + 70 calories
• 2 Cappuccinos + 100 calories
• Cocoa Juice + 60 calories
• Small mixed Salad + 250 calories
• Joghurt w/ Oatmeal + 200 calories
• Small mixed Salad w/ 1 slice of bread + 300 calories
• 10 jelley bears + 50 calories

Work-Out:

• 45min of Crosstraining - 500 calories
• 1 h of Body Attack - 600 calories

= - 70 calories

Intake:

• 2 self-made muffins + 500 calories
• Soup + 300 calories
• Salmon + 150 calories
• Twizzlers + 650 calories

Work-Out:

• 1 h of cross training - 700 calories
• 1/2 h of lifting weights - 100 calories (approx)
• 1/2 h of tummy fitness with my trainer - 100 calories (approx)
• 1 h of Zumba - 300 calories
• 1/2 h of cycling - 100 calories

= + 300 calories

Very bad food today :( I also feel ill, I think I cought a cold. I have never felt so exhausted after working out… I also think I might have burned more calories while lifting, but I rather underestimate them.

Intake:

• Apple Chips + 170 calories
• Small Fruit Smoothie + 60 calories
• Cappucino + 50 calories
• 2 pieces of lean chicken + 200 calories
• Medicine for my throat + 150 calories
• Apple + 60 calories
• non alcoholic Coctail + 200 calories
• cucumbers + 50 calories

Work-out:

• Crosstraining 1 h - 700 calories
• Easy cycling 1/2 h - 120 calories
• Cycling to my friend 45 min - 100 calories (approx)

= + 20 calories

Now if that ain’t nice!