oke jd tau tdee harian utk bb 74 kg dengan metode workout 5x dalam seminggu per WO 1 jam dengan rincian : senin : rehat selasa : bisep,punggung,bahu,perut rabu :trisep,dada,kaki,perut kamis : rehat jumat : bisep,punggung,bahu,perut sabtu : trisep,dada,kaki,perut minggu : kardio tdee harian yg dibutuhkan utk maintenance : 2600-2800 kcal. selama 2 minggu bb stabil di 74.1-74.7 kg.
kita coba makan di 3000 kcal.
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74.1 kg
Lost so far: 4.9 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
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2727 kcal
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Fat: 58.56g | Prot: 188.77g | Carbs: 357.98g.
Breakfast: Dutch Savory Stuffed Rice Rolls, Evolene Whey Protein, Papaya, Pocky Choco Banana. Lunch: Finna Food Sambal Terasi Uleg, Fried Chicken Breast No Coating (Skin Not Eaten), Vegetable Soup (Home Recipe), Brown Rice (Medium-Grain, Cooked). Dinner: Bango Kecap Manis, Finna Food Sambal Terasi Uleg, Baked or Fried Coated Chicken Breast Skinless (Coating Not Eaten), Sohun Kaca Sohun, Tempeh (Cooked) , Fried Tofu , Nasi Putih. Snacks/Other: Siantar Top French Fries 2000, Kartika Sari Pisang Bolen. more...
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Losing 0.7 kg a Week
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