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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
지금까지 감소한: 4.9 kg.
남은양: 0 kg.
다이어트 실행도: 합리적.
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다이어트 캘린더 보기, 2020년 03월 16일:
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2727 kcal
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지방: 58.56g | 단백질: 188.77g | 탄수화물: 357.98g.
아침 식사: Dutch Savory Stuffed Rice Rolls, Evolene Whey Protein, Papaya, Pocky Choco Banana. 점심 식사: Finna Food Sambal Terasi Uleg, Fried Chicken Breast No Coating (Skin Not Eaten), Vegetable Soup (Home Recipe), Brown Rice (Medium-Grain, Cooked). 저녁 식사: 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. 간식/기타: Siantar Top French Fries 2000, Kartika Sari Pisang Bolen. 더보기
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주 0.7 kg 감소하기
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