Jornal de audrazas, 01 fev 22

week 16 low kcal intake
workout days 3400
rest days 3000
meal 1
75gr poridge
2 scoop whey

meal 2
chicken breast 200gr
150veg.
meal 3
chicken breast 200gr
white potato 200gr or 125gr white rice.

meal 4
2x scoop whey plus med apple
meal 5
lean steak 200gr veg plus 20gr peanut butter.

pre workout 1 X scoop whey plus banana
post workout
1 scoop whey 150gr Coco pops.

87,2 kg Perdidos até agora: 0 kg .    Ainda faltam: 3,2 kg .    Dieta cumprida: Razoavelmente Bem.

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3489 kcal

Líp: 91,83g | Prot: 357,42g | Carbs : 297,03g.   Pequeno Almoço: Aldi Porridge Oats, USN 100% Whey Protein. Almoço: Cooked Green String Beans (from Fresh, Fat Added in Cooking), Chicken Breast. Jantar: Sainsbury's Mixed Vegetables, Morrisons White Potatoes, Chicken Breast. Snacks/Outros: Peanut Butter, Beef Steak (Lean Only Eaten), Alpro Unsweetened Almond Milk, USN 100% Whey Protein, Kellogg's Coco Pops, USN 100% Whey Protein, Bananas, Gala Apples, USN 100% Whey Protein. mais...

923 kcal

Exercício: Musculação (Moderado) - 1 hora, Cardio - 35 minutos, Google Fit - 22 horas e 25 minutos. mais...