fadelilyas1231's Journal, 17 January 2023

Chest + Back 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

177.0 lb Lost so far: 36.8 lb.    Still to go: 11.7 lb.    Diet followed reasonably well.

---

2411 kcal

Fat: 99.82g | Prot: 212.21g | Carb: 154.42g.   Breakfast: Egg, Three Sheeps Brand Traditional Eastern Style Fine Honey, Kapal Api Kapal Api Special, Quaker Instant Oatmeal. Lunch: Salt, Evolene Crevolene. Dinner: Grilled Chicken, Seafood Lovers Pangasius Fillet, White Rice. Snacks/Other: Custard Pie, Custard Pie, Silver Queen Cashew Milk Chocolate (20g), Ultimate Nutrition Prostar 100% Whey Protein. more...

2974 kcal

Activities & Exercise: Weight Training (Bodybuilding) - 1 hour and 40 minutes, Resting - 18 hours and 20 minutes, Sleeping - 4 hours. more...