Joined August 2017
Weight History

Start Weight
163.1 lb
Lost so far: 17.6 lb

Current Weight
145.5 lb
Performance: Steady

Goal Weight
132.3 lb
Still to go: 13.2 lb
Hi,guys! Let's be friend and motivated each other to achieve our goal (being healthy and happy). Stay updated, accountable, and keep the positive vibe ^_^

MY EXPERIMENT (17/08/19 - 17/11/19) - "Against Skinny Fat"
BW : 80++kg
CW : 66kg (BMI 26,4 (overweight))
IW : 46,2-62,4kg (~49,3kg)
BMR: 1.400kcal
TDEE sedentary: 1.600kcal
TDEE light: 1.900kcal
TDEE moderate: 2.100kcal
NTMS: I eat 2000-3000kcal a day! I eat way too much and scarcely exercise.. I have a job with 7-10 hours shift at day/night, I LOVE to eat, I don't want to "on diet" forever, I want to be healthy and naturally can keep weight away.. so I need to back on track >.<

TARGET : Aimed to be 60kg (after almost 2 years on it)
Calories recommendation:
Sept: 1.800-1.980kcal
Oct : 1.800kcal
Nov : 1.300-1.550kcal
Dec : raise slowly to 1.800 (maintenance for 60kg yeay!)
Fatsecret recommendation: 1.700kcal/day, 11.900kcal/week
My daily protein intake: 66gr/day

EXERCISE : "Add more muscle and burn fat"
Weightlifting: increase BMR, progressive overload, compound movement, 10-15 reps, 3-4x/week, 6 hours/week, tracking every 4 week
Cardio: increase calorie output, after weightlifting 30 minutes, 2 hours/week, max. 4 hours/week, add more level if BF constant

DIET : "I don't diet, I just eat clean based on science"
Food is fuel, it's need to be healthy (carbs, protein, fat). Eat a lot of veggie, fruit 5 a day, train yourself to cooking with no oil, no butter, no santan (coconut milk). No restriction diet, all FOOD as long as HALAL and TOYYIBAN is OKAY. Portion control is a key (fat < carb < protein).

Sleep enough and food timing to be on FAT BURN ZONE
08/09/19 - Start intermitten fasting again, 5:2 on Monday-Tuesday and 16/8.

It's a long run. Take 1 years to gain maximum muscle mass for beginner (5kg for female). Be Patient and Consistent. Enjoy the journey and don't forget to live your best life and eat delicious food! We don't need to be perfect, just make progress!

jannahkha's Weight History

jannahkha's Latest Member Challenges

  Lose the 5kg a second time
status: Completed
ended: 04 Sep 19
view progress
  Lose 20 lbs after the holidays!
status: Completed
ended: 01 Apr 19
view progress


Online now Eyeini
last weighin: losing 0.8 lb a week Down
last weighin: losing 0.7 lb a week Down
last weighin: gaining 14.0 lb a week Up
last weighin: losing 3.5 lb a week Down

jannahkha's Latest Posts

Life Is Hard, And There Is No Easy Road
Thank you for your motivational words, Roblaw2b.. I still learning to be more discipline to my new healthy lifestyle..
posted 01 Jul 2018, 02:46
Doing Great
Hey LC313, Good for you.. have a nice day too..!!
posted 01 Jul 2018, 02:43
New here need to lose alot
Hello fanak7, welcome to FS.. I agreed to abbadabba, just eat healthy, be more active, sleeping enough, manage your stress level, for lose a lot of weight, try to set some minigoal to divide the weight you want to lose, to be more spesific and smaller. Good luck to you and God bless!!
posted 01 Jul 2018, 02:36
Because it health suggestion to sleep for 7-8 hours/day. But it so difficult to do if we are night owl Very Happy So, I edited it every day to 5-6 hours
posted 26 Jun 2018, 20:27
The Instant Noodle Mystery
I think just read the nutritional fact table in the packages.. take attention to the "calories per serving" and "serving per package". If it contain more than one serving, it means you should to multiplying it. Don't surpised, because instan noodles have calories around 300-400kkal for 80-90gr dried, 400-500kkal for >90gr dried. The calories come from the noodles and the seasoning sauce/oil. Just make sure to reduce the intake.
posted 26 Jun 2018, 20:24
view all jannahkha's posts

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5:2 Lifestyle
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Intermittent Fasting
Those interested in or implementing intermittent fasting into their fitness journey.

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