After pushday + yoga
View Diet Calendar, 20 September 2021:
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432 kcal
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Fat: 13.12g | Prot: 50.01g | Carbs: 28.00g.
Breakfast: EVL Whey Protein, Quaker Instant Oatmeal. Lunch: Daging Ayam (Panggang, Bakar, Dimasak). more...
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![](https://m.ftscrt.com/static/images/box/membersicon.gif) Comments
20 Sep 21 by member: laylanur
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20 Sep 21 by member: eka_nadi
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Eka + laylanur : terimakasih,, ayo semangat latihan biar bodygoals
20 Sep 21 by member: anggyagitasari
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20 Sep 21 by member: s__minatozaki
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20 Sep 21 by member: brontosaurusman12
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Minatozaki: makasih, tpi masih sngat bnyk kekurangannya
Brontosaurusman : msh blom jadi bicepnya,, msh bnyk kurangnya 😺
20 Sep 21 by member: anggyagitasari
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jadwal latihan push/pull day gmn sih?
20 Sep 21 by member: DOELAZIZ69
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Doelaziz : sbnernya bnyk pola split lthn, tpi slama 4 bulan ni aku nerapin pola lthan kyk gini :
Senin : push day (chest + tricep + abs)
Selasa : legday (kaki + abs)
Rabu : pullday (back + bicep + abs)
Kamis : push day (shoulder + tricep + chest)
Jumat : rest (muaythai)
Sabtu : leg day ( kaki + abs)
Minggu : upperbody (back+bicep+shouder)
20 Sep 21 by member: anggyagitasari
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Konsumsi protein harian nya brp gram ka?
21 Sep 21 by member: Ditnadd
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Ditnadd : ohh klo protein aku konsumsinya 2 x berat badan, paling sdikit 110 gr, kdg jg lebih tpi tdk pernah kurang
21 Sep 21 by member: anggyagitasari
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buat cowo2 kalo mau flexing biceps kaya gini, pergelangan tangan ditekuk jdi otot forearms jg keliatan, btw nice pose sist
21 Sep 21 by member: Watmain
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kak @anggyagitasari sumber protein hariannya pakai whey juga ga kak??? pengen banyakin protein tapi ngandelin selain suplemen rasanya masih susah diterapkan kak🥲.... ada tips buat ank kosan ga kak biar banyak makan protein??
21 Sep 21 by member: rrahelsyah
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keren bangett kak boleh share menu makannya kak biar jadi kek gitu
21 Sep 21 by member: anitaroserizq
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Watmain : siappp,, trimakasih masukkannya, aku juga lagi blajar2 pose, suka mnta diajari sma yg ud pengalaman
21 Sep 21 by member: anggyagitasari
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Rmy : iya pakek wheyprotein shari 1-2 scoop, pakek dada ayam aj ama telur klo mw yg ekonomisnya, tempe ama tahu jg oke, aku juga pribadi ssh klo cm ngandalin realfood, krna aku ndk bisa makan bnyk2 makanya ditmbah wheyprotein,,
Anita : sbenernya menu makanannya byasa koq, yg ptg ckup karbo, protein dan serat klo aku, shari2 aku makan dada ayam, telur, sayur, buah, wheyprotein dan multivitamin, sbisa mungkin aku hindarin lemak, klo utk pnya bdan yg bgus, hrus rajin workout di gym kak main beban, ndk bsa klo cm diet aj, ayoo kak semangatt
21 Sep 21 by member: anggyagitasari
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anggyagitasari's Weight History
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