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zephryenne84
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Weight History
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04 September 2020
Toad in a hole. Berusaha naikin target kalori ke 1500 untuk tweak metabolisme. Dan masih gagal... Pdl sarapan udah dibanyakin. Udah tambah protein powder juga. Hadeehhhh...
(5 comments)
09 August 2020
Officially under 53kg. This is super WOW for me. Body fat 22,5% for the last one month. Definitely happier than ever.
Things that I do:
* Kalo ga masak sendiri, hold -20% dari kalori intake
* Fill in cardio AFTER resistance
* Kalo males, min cardio 2x in a week
* Reduce Resting period fr each video
* Active Resting within 1 mins break
SUKSES break out dari hantu plateau, meskipun ga cepat sih memang...
Cheer up everyone!
Weight:
Lost so far:
Still to go:
Diet followed:
52.5 kg
0 kg
0.5 kg
Reasonably Well
(2 comments)
Losing 0.1 kg a Week
31 July 2020
Listing healthy food that I learnt to cook this month:
* Ayam Geprek Oat
* Tempe Penyet no Oil
* Sapo Tahu Jamur
* Tim Ikan
* Indomie Shirataki
* Telur NiTamago Hemat
* Sandwich Korea
* All Kind of Lettuce Wrap
* Overnight Chia
Hmmm... quite literally lots 🤔🤔
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18 July 2020
okay, finally di 53kg no yo-yo dan body fat 22,5% no drama.
sebenernya ini hasil perjuangan habis stuck sebulan an. telaah sana sini, ternyata kurang CARDIO.
Yg masuk plateau kayak aq dan udah check gramasi makanan dengan seksama tapi ga ada hasil, coba di combine lagi exercise nya ya...
* HIIT Cardio 2x per week
* Resistance or HIIT Body Weight 5x
Cardio dan resistance JANGAN di hari yg sama, kasih waktu ntk recovery dan memaksimalkan pembakaran.
Weight:
Lost so far:
Still to go:
Diet followed:
53.0 kg
0 kg
1.0 kg
Reasonably Well
Add Comment
Losing 0.1 kg a Week
18 June 2020
SHARING: ReFeed
All, mau sharing aja soal BB stuck, Yo-yo, dan ReFeed. 2 minggu kemarin aq stuck di 54, which is okay... Karena Fat udah di 24% versi kalkulator, cm gw merasa kurang slim aja. Defkal dll udah tapi gak efek, so agak males lah ya... Meleng diet nya.
Gali2 ilmu lagi ternyata ada yg namanya ReFeed; dimana after bbrp period badan dikembalikan ke kalori maintenance. Long story short; saya kembali ke kalori maintenance 5 Hari an, dengan fokus yg biasa protein ke carb, yg hi fiber.
Combo pake olahraga yg biasa dominant muscle toning ke cardio. Jadi weight lifting : cardio = 1:1 atau weight lifting : cardio = 1:2.
Hasilnya... ini hari ke 3 balik ke pattern defkal, turun jebol ke 53 dan body fat di 23% 💖💖 mungkin boleh dicoba ntk yg sedang stuck, jangan menyerah dulu... Ayo semangaaaaatttt
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zephryenne84's Weight History
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