fadelilyas1231's Journal, 02 January 2023

Chest + Back + Cardio workout :

- Flat Barbell Bench Press
- Incline Dumbell Bench Press
- Cable Crossover
- Neutral Grip Cable Lat Pulldown
- Machine T-Bar Row
- Seated Cable Row
- Dumbell Shrugs
- Cardio Treadmill 25 menit
177.7 lb Lost so far: 36.2 lb.    Still to go: 12.3 lb.    Diet followed reasonably well.

Diet Calendar Entries for 02 January 2023:
3094 kcal Fat: 142.59g | Prot: 203.14g | Carb: 219.63g.   Breakfast: Ayam Rica-Rica, Sakake Tahu Sutera, Tumis Buncis, Telur Dadar atau Telur Orak-Arik dengan Bawang, Cabe, Tomat dan Jamur, Sarden dengan Saus Tomat (Campuran), Ikan Kembung Balado. Lunch: Evolene Crevolene, Salt. Dinner: Es Kopi dengan Susu dan Gula, Mojito, Telur Gulung tanpa Daging, Indomie Rasa Soto Mie, Telur Ceplok. Snacks/Other: Silver Queen Cashew Milk Chocolate (20g), Doughnut, Everbuild Nutrition Hydrolyzed Beef Protein Isolate (Deluxe Chocolate Shake). more...
2990 kcal Activities & Exercise: Walking (moderate) - 3/mph - 5 minutes, Walking (brisk) - 4/mph - 20 minutes, Weight Training (Bodybuilding) - 1 hour and 30 minutes, Resting - 15 hours and 5 minutes, Sleeping - 7 hours. more...
gaining 4.6 lb a week

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