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Evaluasi Minggu II 30 nov sd 6 Des 2020
Total 1 minggu naik 0.2 Kg
Senin awal 120.5 kg
Berat maksimal 121.7 kg
Senin akhir 120.7 kg.
Total mikronutrien minggu II sd 6 des 2020
Carbo : 1343.9 gr, 207%
Protein : 500.51 gr, 55%
Lemak : 294.7 gr, 64.76%
Wo total 3x : hit 3x
Hit 3x 30 mint (10 mnit 5.7 5x fast walk)
Minggu ini coba diturunkan intake calorie jadi 1.480 kal dgn harapan turun 1 kg/week, tdee 2.480, bmr 2.067, .. Rata2 kalori mggu sd 6 des 1393 kal.. 3x cardio, rata2 harian protein 71 gr ( target 194), lemak 42.14 (t 32,88), karbo 191gr (trgt 101.5 gr)
Mnurut dien limano, diet terbaik by jenis tubuh, sy endomorph (25, 35, 40/ c, p, l)
Carbo 92,5 grm, protein 129,5gr, lemak 65gr (ini lebih make sense.. Proteinnya lebih rendah (agak berat ngejarnya)).. Let's try it..
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120.7 kg
Lost so far: 4.3 kg.
Still to go: 33.7 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 07 December 2020:
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1438 kcal
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Fat: 62.51g | Prot: 63.85g | Carbs: 161.32g.
Breakfast: Apel, Sunpride Pisang Single, Pakcoy, Lemon, Madu, Kunyit, Jahe. Lunch: Tempe Goreng, Tahu Goreng, Ikan Bandeng Goreng, Nasi Putih (Butir-Sedang, Dimasak). Dinner: Cap Cay Kuah, Paha Ayam Panggang atau Goreng dengan Kulit (Kulit/Lapisan Dimakan). Snacks/Other: Pepaya, Cap Cay Kuah, Alpukat, Kue yang Dibuat dengan Beras Ketan dan Kacang Kering. more...
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3128 kcal
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Exercise:
hit walk treadmil 5.7 20 min - 29 minutes, Resting - 15 hours and 31 minutes, Sleeping - 8 hours. more...
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Losing 7 kg a Week
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