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Program work out…
Senin : upper ( chest, tricep, bicep,), abs
Selasa : rest
Rabu : lower ( leg,calf), back , shoulder, abs
Kamis : upper ( chest, tricep, bicep), abs
Jumat : lower ( leg, calf), back, shoulder, abs
Sabtu : rest
Every workout finished with cardio indoor cycling 10 mnt ( HIIT)
Minggu : cardio endurance ( 5K RUN or outdor Cycling 20K )
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171.7 lb
Lost so far: 17.9 lb.
Still to go: 4.2 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 23 August 2021:
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1907 kcal
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Fat: 109.12g | Prot: 189.62g | Carb: 54.43g.
Lunch: Tempe Rebus, Dada Ayam Rebus (Kulit tidak Dimakan), Alpukat. Dinner: Pare, Telur Dadar atau Telur Orak-Arik , Sawi Dimasak (dari Segar), Dada Ayam (Kulit tidak Dimakan), Muscletech Nitrotech. Snacks/Other: Dua Kelinci Kacang Garing, Kacang Almond Panggang Kering (tanpa Tambahan Garam), Kacang Almond Panggang Kering (tanpa Tambahan Garam). more...
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3016 kcal
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Activities & Exercise:
Indoor cycle - 10 minutes, Gym - 1 hour and 21 minutes, Apple Health - 22 hours and 29 minutes. more...
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gaining 0.8 lb a week
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