Olahraga teratur : Cardio dengan perut kosong setelah bangun tidur, angkat beban 45 menit+lari 25 menit.. Mengatur pola makan dengan high protein, low carb and fat.. Tidur cukup 6-7jam/hari
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81 kg
Lost so far: 3 kg.
Still to go: 14 kg.
Diet followed: Reasonably Well.
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1708 kcal
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Fat: 68.01g | Prot: 120.57g | Carbs: 165.97g.
Breakfast: Frisian Flag Low Fat High Calcium Californian Strawberry, Kraft Singles, Mr. Bread Roti Tawar Gandum. Lunch: Finna Food Sambal Terasi Uleg, Sayur Lodeh, Nasi Putih, Daging Ayam (Panggang, Bakar, Dimasak). Dinner: Tahu Goreng, Sayuran Rebus (tanpa Daging), Putih Telur, Telur Rebus. Snacks/Other: Soyjoy Almond & Chocolate, Kacang Kedelai, Ultimate Nutrition Prostar 100% Whey Protein, Soyjoy Raisin Almond. more...
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2693 kcal
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Exercise:
Weight Training (Bodybuilding) - 35 minutes, Walking (brisk) - 6.5/kph - 5 minutes, Walking (exercise) - 5.5/kph - 13 minutes, Running - 10/kph - 5 minutes, Cardio - 27 minutes, Sleeping - 8 hours, Resting - 14 hours and 35 minutes. more...
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Losing 1.5 kg a Week
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Comments
lingkar perut mengecil, hanya saja berat badan tidak serta merta turun banyak, kata pelatih saya massa otot naik, dan lemak di badan terkikis..
27 Jul 16 by member: Tien Simbolon
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Tien Simbolon's Weight History
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