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Evaluasi Minggu III 07 Des nov sd 13 Des 2020
Total 1 minggu - 1.2 Kg
Senin awal 120.7 kg
Berat maksimal 121.7 kg
Berat terendah 119. 3 Kg
Senin akhir 119.5 kg.
Total mikronutrien minggu III endomorph
(intake 1.480 kal for 1 kg/week, tdee 2.480 kal, bmr 2.067 kal)
Carbo : 1. 345 gr or 192 gr/hr (targt 92.5 gr)
Protein : 450 gr or 64.3 gr/hr (targt 129.5 gr)
Lemak : 349 gr or 49,85 gr (target 65 gr)
Rata2 kalori harian : 1.424 kal (Before 1.393 kal)
Wo total 3x : hit 2x, 1 run slow
Hit 3x 35 mint (10 mnit 5.7 5x fast walk)
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119.5 kg
Lost so far: 5.5 kg.
Still to go: 32.5 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 14 December 2020:
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1666 kcal
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Fat: 67.46g | Prot: 129.42g | Carbs: 155.32g.
Breakfast: Nanas, Pisang, Sawi Hijau. Lunch: Kem Chicks Sayur Toge, Ceker, Tempe Goreng, Daging Paha Ayam (Ayam Pedaging, Dipanggang, Dimasak), Nasi Putih. Dinner: Gado Gado, Telur Dadar, Kacang Panjang Hijau Dimasak (dari Segar), Tomat Merah, Sup Ayam (dan) Sayur (dengan Volume Air yang Sama, Kalengan). Snacks/Other: Mangga, Pepaya Muda, Pepaya. more...
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2998 kcal
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Exercise:
indoor walk - 30 minutes, Resting - 15 hours and 30 minutes, Sleeping - 8 hours. more...
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Gaining 1.4 kg a Week
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