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
Perdidos até agora: 0 kg .
Ainda faltam: 2,4 kg .
Dieta cumprida: Razoavelmente Bem.
|
|
1193 kcal
|
Líp: 51,30g | Prot: 83,21g | Carbs : 103,89g.
Pequeno Almoço: Cooked Salmon, Cooked Japanese Radish (Daikon) (Fat Not Added in Cooking), Fish Cake or Patty, Boiled Egg. Almoço: Mie Sedaap Mie Goreng, Chicken Salad, Cooked Japanese Radish (Daikon) (Fat Not Added in Cooking), Fried Tofu. Jantar: Cooked Mixed Vegetables (Corn, Lima Beans, Peas, Green Beans and Carrots, from Frozen, Fat Added in Cooking), Grilled Fish. Snacks/Outros: 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. mais...
|
|
2111 kcal
|
Exercício:
Caminhar (Lento) - 3/kph - 30 minutos, Tomando Banho - 30 minutos, Assistir TV - 6 horas, Cozinhar - 1 hora, HIIT - 30 minutos, Dormir - 7 horas, Descansar - 2 horas, Estar Sentado - 6 horas e 30 minutos. mais...
|
peso estável
|