tedyhilmawan's Journal, 21 Dec 20

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

119.7 kg Lost so far: 5.3 kg.    Still to go: 32.7 kg.    Diet followed: Reasonably Well.

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1574 kcal

Fat: 54.92g | Prot: 98.07g | Carbs: 181.29g.   Breakfast: Dada Ayam (Panggang Oven, Bebas Lemak, Iris), Quaker Instant Oatmeal. Lunch: Acar Mentimun Manis, Ayam Kecap, Dada Ayam (Panggang Oven, Bebas Lemak, Iris), La Fonte Spaghetti With Bolognese Sauce. Dinner: Ikan Panggang, Tumis Kangkung, Sari Roti Roti Isi Coklat. Snacks/Other: Sosro Teh Botol, Kacang Tanah, Mentimun (dengan Kulit). more...

3119 kcal

Exercise: Jalan santai tya 45 min - 1 hour and 1 minute, Resting - 14 hours and 59 minutes, Sleeping - 8 hours. more...