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Hari pertama aku reversed dieting buat keluar dari defisit kalori. Menuju angka maintenance baru, hopefully bisa di 2000-2500cal. Adding 50-100cal per week ditambah progressive overload+hyperthrophy.
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1630 kcal
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Fat: 43.87g | Prot: 157.76g | Carbs: 152.93g.
Breakfast: Bodybuilding.Com Signature Protein Crunch Bar Cookies and Cream. Lunch: Kraft Singles Light 25% Kurang Lemak , Honey Mustard Dressing, Bernardi Smoked Beef, Cos or Romaine Lettuce , Egg White, Mixed Grain Bread (Includes Whole Grain and 7 Grain) . Dinner: Shirataki Rice, Lettuce, Chicken Breast (Skin Not Eaten). Snacks/Other: Protein Chocolate Muffin, Pineapple, Nastar, Kalbe Hydro Coco, V-Soy V-Soy Low Sugar, Yummy Greek Yoghurt Original, Mana Vegan Protein Powder (Chocolate). more...
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 Comments
enak bgt sepertinya, ini isian apa aja bund?
12 Apr 21 by member: febbyah
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Putih telur, smoked beef, honey mustard (1/2tbsp), lettuce, sama keju kraft yang light(less 25%fat). Rotinya aku pake yang multigrain tapi dairy free sama sugarless. Total 410kalori.
12 Apr 21 by member: yunisaputri
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pake merk roti apa kak kalo boleh tau
12 Apr 21 by member: dyn15
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kak mau tanya cara naikin tdee buat pemula dong. kalau aku workout hiit 2-3x seminggu 15-30 menit n hari biasa angkat beban pakai botol aqua -+10 menit. kalo wo nya begini udh bisa tambah tdee atau masih kurang intens ya? btw umurku 16th bb45 tb157
12 Apr 21 by member: huuubae
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12 Apr 21 by member: selflve
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14 Apr 21 by member: deawella
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yunisaputri's Weight History
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