![9-11-23 Day 1 - 9-11-23](http://www.mariseboehs.com/wp-content/uploads/2024/01/9-11-23-240x300.jpg)
![stairmaster 1-9-24 Four months later - I am comfortable on the Stairmaster and go to it to raise my heart rate to fat burning level.](http://www.mariseboehs.com/wp-content/uploads/2024/01/stairmaster-1-9-24.jpg)
Yesterday I did treadmill, battle ropes and stair master for a 30 minute cardio workout. Earlier in the week I had 2 sessions with Blake where we worked upper body one day and lower body the next. In-between days I did cardio workouts.
It's Wednesday and I've worked out Saturday, Sunday, Monday and Tuesday so today I'm taking a rest day from the gym. I did walk 2.75 miles in my neighborhood first thing this morning though. And will walk another 1-1.5 miles before the day is done. That will give me well over 10,000 steps and 450-500 calories burned.
Yesterday I ate 992 calories, burned 446 in exercise leaving a 654 calorie deficit. Keeping in mind that it takes 3500 calories to burn a pound of fat, I try to have at least a 500 calorie deficit each day.
![macros 1-9-24 My macros for yesterday looked like this. Not too bad but a little too much fat. The goal would be half protein and split fat and carbs.](http://www.mariseboehs.com/wp-content/uploads/2024/01/macros-1-9-24-271x300.png)
Looking back through my food log I see I've eaten too much fat and carbs over the past several days. Which is maybe ok since I worked out each day.
Today being a rest day I will be more mindful of the macros and eat more protein less fat and carbs.
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