• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Hashi Mashi

Fitness Tips for Your Mind and Body

  • Body Transformation
    • Change Your Body: the Ultimate Guide
    • How deadlifts change your body
    • Getting Fit at 50 before and after photos
    • Swimming body transformation
    • 12-week body transformation plan
    • How rowing changes your body
    • Running body transformation
    • Rock climbing body transformation
    • How cycling changes your body
    • Assault bike body transformation
    • Skinny fat to muscular
    • CrossFit Body Transformation
    • How kickboxing changes your body
    • Types of Workouts for Body Transformation
  • Diet
    • How to lose 20 pounds in 3 months
    • Deadlift calories burned
    • Lifting weights to lose belly fat
    • Benefits of losing 20 pounds
    • How to lose 75lbs in 6 months
    • The Obesity Code summary
    • Deadlift for fat loss
  • Exercises
    • Deadlifts
      • Deadlift muscles worked
      • Benefits of deadlifts
      • How to deadlift
      • Deadlift accessory lifts
      • Deadlift alternative for bad back
    • Squats
      • Squat muscles worked
      • Benefits of squats
      • How to squat
      • Squat accessory lifts
      • Squats for body transformation
    • Bench Press
      • Bench Press Benefits
      • Improve Your Bench
      • Incline vs Flat Bench Press
      • Floor Press VS Bench Press
    • Power Cleans
      • Power Cleans Muscles Worked
      • Power Clean VS Deadlift
    • Overhead Presses
      • Overhead Press Muscles Worked
      • Overhead Press Accessory Exercises
    • Chin-Ups / Pull-Ups
      • Neutral grip pull-ups muscles worked
      • Pull Ups benefits, muscles worked
      • Chin Up Muscles Worked
      • Chin-Ups vs Pull-Ups
    • Push-ups
      • 100 pushups a day
      • Pushup muscles worked
      • Benefits of pushups
      • Exercises to Improve Pushups
  • Workouts
    • 3×5 workout program
    • Army prt exercises
    • Strength Training for Men Over 50
    • Bodybuilding over 50 workout routine + PDF
    • Weight lifting for weight loss
    • Minimalist training
    • Powerbuilding program + PDF
    • Strength Training for Women Over 50
    • Beginner deadlift workout routine
    • Deadlift Program
    • Beginner squat workout routine
    • 5/3/1 for Beginners
  • Equipment
    • Weightlifting
      • Olympic Barbells
      • Elbow Sleeves
      • Knee Sleeves
      • Weightlifting Shoes
      • Weightlifting Belts
      • Gifts for Weightlifters
      • Bumper Plates
      • Dumbbells
      • Weight Benches
      • Cable Machines
    • Deadlift Equipment
      • Best shoes for squats & deadlifts
      • Deadlift shin guards
      • Deadlift bars
      • DIY deadlift platform
      • Best lifting straps
      • Deadlift socks
    • Supplements
      • Best Protein Powders
      • Supplements for Men Over 50
      • Multivitamins for Men Over 50
      • Best Budget Probiotics
    • Cardio
      • Best Air Bikes
      • Rowing Machines Under 500
      • Walking Shoes for Men
      • Compact Treadmills
      • Treadmills for a Heavy Person
      • Recumbent Bikes
      • Budget Ellipticals
Home » How to Lose 10 Pounds in a Week Day 3 – Step by Step – Down 3 lbs!

How to Lose 10 Pounds in a Week Day 3 – Step by Step – Down 3 lbs!

Updated November 22, 2021 by Rich

0 shares
  • Share
  • Tweet

Today is how to lose 10 pounds in a week day 3 of the challenge .

So far things are going very good.

As of this morning, I am now down 3.1 pounds in weight and more importantly in fat percentage as well as a half inch down in waist size.

On How to Lose 10 Pounds in a Weed Day 3, I am down an average of one pound per day which is fine by me.

 

How to Lose 10 Pounds in a Week Day 3 Results Table

[table id=17 /]

 

Yesterday, I had approximately 2000 calories which I have recorded below.

You can also see that I had a total of 194 grams of carbs and still lost weight and fat percentage, but today I want to see if I can keep that number to 150 or below.

You will also see that I am going to reduce cholesterol drastically, yesterday I had 220 milligrams and today I will be shooting for a big fat zero.

 

How to Lose 10 Pounds in a Week Day 2: Wednesday, October 22, 2014

Breakfast Calories Carbs Fat Protein Chol Fiber
Alvarado St. Bakery – Sprouted Multi-grain Bread, 2 slice (34g) 180 30 1 10 0 4
Tomato – Tomato, 1 whole, medium 15 3 0 1 0 1
Spinach – Raw, 1 cup 7 1 0 1 0 1
Onion – Red, 1 Slice Med 1/8″ Thick 6 1 0 0 0 0
Garlic – Raw, 1 clove 4 1 0 0 0 0
Kirkland – Extra Virgin Olive Oil, 1 Tablespoon 125 0 14 0 0 0
Pete & Gerry’s – Organic Eggs, 50 g (1 large egg) 70 0 5 6 185 0
Organic – Egg Whites, 3 large egg white (33g) 51 1 0 11 0 0
Tirat Zvi – Thinnies Oven Roasted Turkey Breast, 5 slices (2 oz) 50 2 1 9 20 0
Add Food

Quick Tools
508 39 21 38 205 6
Snack
Quaker Oats – Old Fashioned Whole Grain Rolled Oats, 1/2 cup dry (40 g) 150 27 3 5 0 4
Organic Valley – 1% Organic Milk, 1 cup 110 12 3 8 15 0
Crazy Richards – 100% Creamy Peanut Butter, 1 tbsp 95 4 8 5 0 2
Fresh, Raw – Individual Strawberry, 5 strawberry 20 5 0 1 0 1
Add Food

Quick Tools
375 48 14 19 15 7
Lunch
Nanoosh – Hummus Tahini Wrap, 1 wrap 487 60 23 17 0 8
Add Food

Quick Tools
487 60 23 17 0 8
Snack
Add Food

Quick Tools
Dinner
Goya – Red Kidney Beans In Sauce, 1/2 cup 160 28 1 10 0 7
Morningstar Farms – Garden Veggie Pattie, 1.5 pattie 165 14 5 15 0 5
Freash – Green Grape, 10 Grape 40 0 0 0 0 0
Blue Diamond – Dry Roasted Almonds – No Salt, 1 oz (about 23 nuts) 170 5 15 6 0 3
Add Food

Quick Tools
535 47 21 31 0 15
Snack
Add Food

Quick Tools
Totals 1,905 194 79 105 220 36
Your Daily Goal 1,270 159 42 64 300 30
Remaining -635 -35 -37 -41 80 -6
Calories Carbs Fat Protein Chol Fiber

The most important habits that I am focused on are getting to sleep by 10 pm, drinking water first thing in the morning, walking for an hour, doing deadlifts and pushups every other day and eating four to five times a day, making sure to have something for breakfast.

Today I was up at 5 am, I guess that is what happens when you go to sleep by 1030!

I had a tall glass of water with lemon.

I did the elliptical for an hour at 3 mph for a total of 600 calories burned.

I was going to have a big bowl breakfast of oats and fruit, but I did not have it at home and I was famished by the time 830 rolled around, so instead, I made do with what I had, because I did not want to miss a morning meal.

Breakfast Calories Carbs Fat Protein Chol Fiber
Ezekiel – Multigrain English Muffin, 1/2 muffin 80 0 1 0 0 0
Alvarado St. Bakery – Sprouted Multi-grain Bread, 3 slice (34g) 270 45 2 15 0 6
Tomato – Slice – 1/4 Inch, 2 Slice 8 2 0 0 0 0
Generic – Onion Yellow Sweet 1 Med Slice, 1 slice 15 3 0 0 0 1
Hass – Avocado – Avocado, 150 g (1 whole avocado) 250 13 23 3 0 10
Add Food

Quick Tools
623 63 26 18 0 17

 

For lunch I am thinking of the leftovers from last night which was red kidney beans and veggie burger, snacks I will go with cucumbers or apple, and for dinner, I am still not sure yet.

 

0 shares
  • Share
  • Tweet

Filed Under: Weight Loss

About The Author

Rich Hashimashi AuthorRich is a NASM-CPT (Certified Personal Trainer), Integrative Nutrition Health Coach and the author of Crossing the Bridge From Depression to Life. At the age of 55, he lost 75 pounds in 6 months, and discovered if you transform your body, you can change your life. You can read about his story here and send Rich a message here.

Get Your FREE Body Transformation Guide

Primary Sidebar

Body Transformation Guides

  • Body Transformation: Ultimate Guide | The Fit Apprentice®
  • Strength Training for Men Over 50 + Full-Body Workout
  • The Minimalist Training Home Workout Guide for Strength & Fitness
  • 8 Week Bodybuilding Over 50 Workout Routine + Free PDF
  • 12-Week Body Transformation Workout Plan at Home

Recent Posts

  • 7 Best Alternative Exercises for Decline Bench Press at Home
  • Heel Elevated Squats: Benefits, Muscles Worked + How-To
  • 7 Magnificent Ways How Burpees Transform Your Physique
  • CrossFit vs HIIT – Which is Better for Your Fitness Goals
  • The 6 Best Backpacks for Rucking in 2023 – Get Fit Fast!

One Rep Max Calculator – Fit Apprentice

Enter weight or reps

1 Rep Max:
Show / Hide Intensity Table
% of 1RM Weight Reps

Deadlifts for Beginners

  • How to Deadlift for Beginners – A Step by Step Guide
  • 37 Remarkable Benefits of Deadlifts to Unleash Your Fitness
  • 12 Week Deadlift Program for Beginners in Fitness or Powerlifting

Footer

Change Your Body

Recent Posts

  • 7 Best Alternative Exercises for Decline Bench Press at Home
  • Heel Elevated Squats: Benefits, Muscles Worked + How-To
  • 7 Magnificent Ways How Burpees Transform Your Physique
  • CrossFit vs HIIT – Which is Better for Your Fitness Goals
  • The 6 Best Backpacks for Rucking in 2023 – Get Fit Fast!
  • 10 Best Triceps Pushdown Alternative Exercises to Do at Home
  • Dumbbell Deadlift vs Barbell: Pros & Cons + Which Is Better
  • Powerlifting Versus Weightlifting: Differences + Which Is Better?
  • 12 Best Jump Rope Alternative Exercises to Unlock Your Fitness
  • Diamond Push-Ups Muscles Worked: Top Benefits + How-To Master

Change Your Life

Change Your Life

  • Bench Press
  • Body Transformation
  • Deadlifts
  • Motivation
  • NASM Certification
  • Pushups
  • Squats
  • Weight Loss

Follow Hashi Mashi

Pinterest

The Fit Apprentice® is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Never Give Up

Remember when you were
in shape back in the day?

Do you think that transforming your
physique is a pipe dream?

You are in the right place if you want
to learn how to get fit, change your
body, and change your life.

But do not know where to start.

Here is how...
Start Here
  • About
  • Privacy policy
  • Affiliate link disclosure
  • Terms of use
  • Contact

The Fit Apprentice® Fitness Blog is for informational purposes only and does not provide medical advice, treatment or diagnosis.
Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited.



Copyright © 2012–2023 The Fit Apprentice® powered by HashiMashi.com - Hosted on BigScoots
DMCA.com Protection Status