eandra
Joined January 2018
Posts
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Following
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Weight History

Start Weight
125.7 lb
Lost so far: 19.8 lb

Current Weight
145.5 lb
Performance: Steady

Goal Weight
143.3 lb
Still to go: 2.2 lb
"know your body, define your number and skinny is not me, not for me"
#gym #calisthenics #swimming #bike
-menurunkan bodyfat tanpa mengorbankan aset.strongcurvyisthenewskinny-

Aku dan Overweight,
Awal gabung fs ( Jan 2018) dengan kondisi overweight (BB 69kg) yang sebulan sebelumnya ( Des 2017) 74 kg. Diet dengan FS, tracking makro, defisit kalori, ST secara konsisten, jadi 55-57 kg dalam 2 tahun including maintain.

Tahun 3 ST. Bb 60 kg. Estimasi nambah massa otot krn kalori intake maintain dan off swimming krn pandemi.
Okt 2020 mulai renang lagi 1x seminggu

Aku dan Strength Training (ST):

Homeworkout (Jan 2018 - Nov 2019 )
Mulai ngeGym Des 2019-Maret 2020
Homeworkout (Gym tutup krn covid19) April 20- Juni 20
Start Gym 26 Juni 2020
Renang lagi 8 Okt 2020

POLA LATIAN SAAT INI ( 4xseminggu) :

Mengawali latian dg:
Push up, Burpee, Core 1 menitan.

Durasi Training 45 - 90 menit
Berat beban/hand: 7kg - 58 kg

Cardio:
Renang 30-45 menit intensitas low moderate
Sepedaan buat naikin NEAT aja

AKG HARIAN: 2100-2200KAL (MAINTAIN)

MAKRONUTRISI: P 100-140 gr/ C 250 gr/ F 70-80 gr

"HEALTH, STRENGTH, THEN BODYSHAPE"


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