ternyata makan rata2 selama 6 bulan 2500an. itu masih turun 2kg secara ga sadar aku defisit +/-18rb kcal/6bln atau 100an kcal/hari. jd tdee saat itu berkisar di 2600an. jd target makan surplus +/- 100kcal atau di 2700-2800an. ini cara utk naikin tdee.
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2859 kcal
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Fat: 79.98g | Prot: 211.29g | Carbs: 312.20g.
Breakfast: Nasi Putih, Kikkoman Saus Bumbu Rasa Tiram, Dada Ayam (Kulit tidak Dimakan), Madu, Rule 1 Protein Rule 1 Strawberry And Creme, Optimum Nutrition (ON) Platinum Hydro Whey Velocity Vanilla, Pisang Goreng. Lunch: Santan, Daun Singkong, Rumah Makan Sederhana Sayur Nangka , Nasi Putih, Kikkoman Saus Bumbu Rasa Tiram, Dada Ayam (Kulit tidak Dimakan). Dinner: Kerupuk Udang, Kerupuk Udang, Nasi Putih, Rule 1 Proteins R1 Isolate Salted Caramel, Bamboe Bumbu Rendang, Daging Sapi. Snacks/Other: Taro Taro Net (20g), Selamat Double Chocolate Sandwich Wafer, Lay's Rumput Laut, Fitbar Fitbar Tiramisu Delight , Pisang Goreng, Taro Taro Net Seaweed, Silver Queen Chunky Bar Cashew. more...
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2441 kcal
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Exercise:
Weight Training (Bodybuilding) - 1 hour, Stretching (yoga) - 15 minutes, Resting - 14 hours and 45 minutes, Sleeping - 8 hours. more...
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anggitsenja's Weight History
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