|
okay gaes... finally stay di 54kg tanpa yo-yo dan tanpa drama. Biasanya aq stuck di 55kg, dan begitu nyentuh 54kg pasti langsung yo-yo ke 56kg lagi. Kali ini beneran lolos dari plateau nya 👌
this is what I do:
* MAKAN; minim 1100kal per Hari
* Olahraga sejak hit 54 kg angkat beban
* Beban paling ringan, 2kg dumbell
* Fokus ke asupan protein
* Finally pake suplemen, BCAA
* Porsi suplemen 1/2 porsi anjuran (karena real food aku udah fokus protein juga)
Dari bobot awal 57-58kg sampe skrg 54 - 54,5kg udah makan 40 hari an (besok sih, selapan an nya 😁). Tetap selaw, santuy, dan rasional ✌️✌️
|
54.5 kg
Lost so far: 0 kg.
Still to go: 2.4 kg.
Diet followed: Reasonably Well.
|
|
1193 kcal
|
Fat: 51.30g | Prot: 83.21g | Carbs: 103.89g.
Breakfast: Cooked Salmon, Cooked Japanese Radish (Daikon) (Fat Not Added in Cooking), Fish Cake or Patty, Boiled Egg. Lunch: Mie Sedaap Mie Goreng, Chicken Salad, Cooked Japanese Radish (Daikon) (Fat Not Added in Cooking), Fried Tofu. Dinner: Cooked Mixed Vegetables (Corn, Lima Beans, Peas, Green Beans and Carrots, from Frozen, Fat Added in Cooking), Grilled Fish. Snacks/Other: Ice Cream Bar or Stick, Evolene BCAA Pyridoxine HCL Capsule, Coffee, Fried Batter Dipped Banana, Mivolis DM Eisen + Vit C, Musclepharm BCAA Capsule, Water, Banana. more...
|
|
2111 kcal
|
Exercise:
Walking (slow) - 3/kph - 30 minutes, Bathing - 30 minutes, Watching TV/Computer - 6 hours, Cooking - 1 hour, High Intensity Interval Training (HIIT) - 30 minutes, Sleeping - 7 hours, Resting - 2 hours, Sitting - 6 hours and 30 minutes. more...
|
steady weight
|