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Weight History
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23 December 2020
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23 December 2020
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23 December 2020
Start Skema Diet extreme II
Senin 21122020,
Menu berantakan, 119.7kg, 1575 kal, Jalan santai 60 mnt.
Selasa 22122020,
Menu 1/2 transisi-nggak ngejus dan sayur/buah, 1320 kal, Jalan santai 45 mnt.
Rabu 23122020, start weight 118.6Kg..full skema diet extreme II, plan 920 kal, Jalan santai plan 45 mnt.
Weight:
Lost so far:
Still to go:
Diet followed:
118.6 kg
6.4 kg
31.6 kg
Reasonably Well
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Losing 3.9 kg a Week
21 December 2020
Evaluasi Minggu IV 14 Des nov sd 20 Des 2020
Total 1 minggu +0.2 Kg
Note :
Total 1 bulan -1 kg (120.7kg Last month)
Total spread max -2.8 kg (122kg to 119.2)
Senin awal 119.5 kg
Berat maksimal 120.3 kg
Berat terendah 119. 2 Kg
Senin akhir 119.7 kg.
Note : bnyk cheating, kbnykan gula, tepung, minyak. Jam makan tdk disiplin.
Total mikronutrien minggu IV endomorph
(intake 1.480 kal for 1 kg/week, tdee 2.480 kal, bmr 2.067 kal)
Carbo : 1.021 gr or 145 gr/hr (targt 92.5 gr)
Protein : 707 gr or 101 gr/hr (targt 129.5 gr)
Lemak : 370 gr or 52,85 gr (target 65 gr)
Rata2 kalori harian : 1.480 kal (Before1 1.424kal, before2 1.390kal)
Note :
-rata2 harian kalori naik, carbo too over.
-Jus pisang diganti apel, Nanas ganti ketimun.
-alpukat kbnykan.
Wo total 4x : hit 2x, 2 run slow
Hit 3x 35 mint (10 mnit 5.7 5x fast walk
Note : WO di akhir minggu tdk dilakukan
Weight:
Lost so far:
Still to go:
Diet followed:
119.7 kg
5.3 kg
32.7 kg
Reasonably Well
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Gaining 0.9 kg a Week
21 December 2020
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tedyhilmawan's Weight History
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