|
Turun satu kilogram. Dada terlihat agak bidang.
Jika otot terasa sakit, istirahat dahulu hingga sembuh, lalu latihan beban lagi.
Kardio dilakukan pagi hari setelah bangun tidur dengan keadaan perut kosong 30-45 menit.
|
83 kg
Lost so far: 1 kg.
Still to go: 16 kg.
Diet followed: Reasonably Well.
|
|
2021 kcal
|
Fat: 53.27g | Prot: 117.11g | Carbs: 267.38g.
Breakfast: Gudeg, Nasi Putih, Tahu Kukus, Putih Telur, Tempe Bacem. Lunch: Sayur Campuran, Tahu Kukus, Daging Ayam (Panggang, Bakar, Dimasak), Nasi Putih. Dinner: Nasi Putih, Telur Puyuh, Indomie Mi Goreng, Tahu Goreng, Ikan Tongkol Goreng, Sayur Campuran. Snacks/Other: Ultra Milk Low Fat Hi-Calcium Milk, Apel Merah Lezat, Nestle Koko Krunch (30g), Ultra Milk Low Fat Hi-Calcium Milk. more...
|
|
2741 kcal
|
Exercise:
Weight Training (moderate) - 45 minutes, Cardio - 45 minutes, Resting - 14 hours and 30 minutes, Sleeping - 8 hours. more...
|
Losing 3.5 kg a Week
|