Set your treadmill to the following: 'random' hill mode, input your weight, 45 minutes on the timer, set the level to the maximum (in my gym, that's level 20) and the speed to 6.6-6.8kph. It's a reasonable workout and the hills ensure you burn a lot more calories than a flat walk or even a medium-paced run. Even if my treadmill is a little generous and off by a 100 calories or so, it's a decent effort. (Remember I weigh close to 15 stone which has a lot to do with the expenditure level.)
Here's what I ate:
Lower calories than I really would have liked but that's just how it worked out; I'd 'saved' myself for the treat dinner but even then it all ended up rather low. Felt fine, though.As I said before, today I weighed 207 pounds.
