sabtu pagi siap... BF turun 21,5 Otot naik 52kg
|
69.9 kg
Lost so far: 12.6 kg.
Still to go: 4.9 kg.
Diet followed: Reasonably Well.
|
View Diet Calendar, 19 September 2020:
|
1719 kcal
|
Fat: 61.02g | Prot: 123.02g | Carbs: 174.00g.
Breakfast: Indomart Kripik Singkong Pedas, Es Kopi dengan Susu dan Gula, Roti Canai, Telur Dadar, Nasi Kebuli, Garuda Kacang Kulit, Muscle First Pro Isolate, Chia Seed, Oatmeal. Lunch: Sambal Goreng, Putih Telur Matang, Jagung Rebus, Sayur Bening Bayam, Ikan Panggang, Nasi Putih. Dinner: Tumis Kangkung, Daging Ayam (Panggang, Bakar, Dimasak), Daging Ayam (Panggang, Bakar, Dimasak), Cap Cay Kuah. Snacks/Other: Muscle First Pro Isolate, Chia Seed, Kacang Almond. more...
|
Gaining 2.8 kg a Week
|