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Sebelumnya ga tau kalau sarapan bener2 bkin berat badan bisa turun,sebelumnya selalu skip sarapan,makn selalu dkit banget, tapi ngemilnya malah yg manis2, gorengan,kerupuk, pantes aja beratku ga trun2 ,skrg cemilan uda di ganti pakai buah, makan jg bnyakin serat, pdahal bnyak bgt makannya tp kaget bgt berat tetap trun dr 55 ke 52 skrg , di tambah work out 1 mggu 5 kali , skrg benran segar rasanya badan ini,ngmong2 ad yg tau cara menaikan masa otot?
Minta masukannya donkkkk
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52.5 kg
Lost so far: 2.5 kg.
Still to go: 2.5 kg.
Diet followed: Reasonably Well.
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1139 kcal
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Fat: 43.61g | Prot: 72.12g | Carbs: 120.38g.
Breakfast: Greenfields Low Fat Milk, Telur Rebus, Kewpie Saus Siram Wijen Sangrai, Jagung Rebus, Kacang Panjang Hijau Dimasak (dari Segar), Wortel Dimasak. Lunch: Ikan Teri, Lobak Dimasak, Daging Ayam (Panggang, Bakar, Dimasak), Nasi Putih. Dinner: Daging Ayam (Panggang, Bakar, Dimasak), Daging Babi Panggang, Wortel Dimasak, Kacang Panjang Hijau Dimasak (dari Segar), Nasi Putih. Snacks/Other: Chia Seed, Granola Addict Dark Chocolate Granola, Heavenly Blush Greek Yogurt Classic, Fitbar Fitbar Tiramisu Delight. more...
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1597 kcal
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Exercise:
Abdominal (Sit Ups) - 20 minutes, Weight Training (moderate) - 40 minutes, Resting - 16 hours, Sleeping - 7 hours. more...
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steady weight
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 Comments
perbanyak protein, workout, istirahat yang cukup dan menuhi kebutuhan karbo
29 Jun 22 by member: sukmamaulida
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Kalau minumah whey protein perlu ga sih?
29 Jun 22 by member: jullyhong
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naikin masa otot makan aja di surplus kalori ditambah latihan beban (wajib) minimal 3/4 waktu per tahun di surplus+latihan beban
Whey perlu? nggak selama protein udh kecukupi lewat real food nggak penting Whey.
29 Jun 22 by member: llimoeco
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fokus weight training dengan progressive overload (harus ada program jangan olahraga random), kalo dari defisit naikin kalori pelan2 sampe ke angka maintenance aja dulu. nanti kalo udah gak bisa naikin beban coba surplus pelan2. nutrisi harus cukup terutama protein, tidur 7-8 jam, jangan stress, cardio secukupnya, jangan lupa rest day
29 Jun 22 by member: eatateaten
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angkat beban, sama banyakin putih telor sih jalan termudah dan terekonomis.
29 Jun 22 by member: dywin07
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GYM dan makan makanan berPROTEIN
29 Jun 22 by member: henychristz
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jullyhong's Weight History
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