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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.
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53.0 kg
Lost so far: 0 kg.
Still to go: 1.0 kg.
Diet followed: Reasonably Well.
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1178 kcal
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Fat: 50.99g | Prot: 44.23g | Carbs: 140.04g.
Breakfast: Indonesian Ote Ote. Lunch: Indonesian Ote Ote. Dinner: Indonesian Spicy Spinach, Grilled Chicken, Fried Tofu. Snacks/Other: Indonesian Pastel, Starbucks Vanilla Sweet Cream Cold Brew (Grande), Iced Coffee with Milk and Sugar, Water. more...
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2158 kcal
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Exercise:
Sexual Activity - 30 minutes, Showering - 30 minutes, Cleaning - 30 minutes, Walking (slow) - 3/kph - 1 hour and 30 minutes, Cooking - 30 minutes, Sleeping - 6 hours, Resting - 2 hours, Sitting - 6 hours, Watching TV/Computer - 6 hours, High Intensity Interval Training (HIIT) - 30 minutes. more...
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Losing 0.1 kg a Week
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