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Olahraga teratur : Cardio dengan perut kosong setelah bangun tidur, angkat beban 45 menit+lari 25 menit..
Mengatur pola makan dengan high protein, low carb and fat..
Tidur cukup 6-7jam/hari
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178.6 lb
Lost so far: 6.6 lb.
Still to go: 30.9 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 27 July 2016:
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1708 kcal
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Fat: 68.01g | Prot: 120.57g | Carb: 165.97g.
Breakfast: Frisian Flag Low Fat High Calcium Californian Strawberry, Kraft Singles, Mr. Bread Roti Tawar Gandum. Lunch: Finna Food Sambal Terasi Uleg, Sayur Lodeh, Nasi Putih, Daging Ayam (Panggang, Bakar, Dimasak). Dinner: Tahu Goreng, Sayuran Rebus (tanpa Daging), Putih Telur, Telur Rebus. Snacks/Other: Soyjoy Almond & Chocolate, Kacang Kedelai, Ultimate Nutrition Prostar 100% Whey Protein, Soyjoy Raisin Almond. more...
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2693 kcal
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Activities & Exercise:
Weight Training (Bodybuilding) - 35 minutes, Walking (brisk) - 4/mph - 5 minutes, Walking (exercise) - 3.5/mph - 13 minutes, Running - 6/mph - 5 minutes, Cardio - 27 minutes, Sleeping - 8 hours, Resting - 14 hours and 35 minutes. more...
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losing 3.3 lb a week
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 Comments
lingkar perut mengecil, hanya saja berat badan tidak serta merta turun banyak, kata pelatih saya massa otot naik, dan lemak di badan terkikis..
27 Jul 16 by member: Tien Simbolon
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