fadelilyas1231's Journal, 21 Dec 22

Chest + Back + Cardio workout :

- Flat Barbell Bench Press
- Incline Dumbell Bench Press
- Cable Crossover
- Cable Lat Pulldown
- T-Bar Row
- Seated Cable Row
- Dumbell Shrugs
- Cardio Treadmill 20 menit

78.3 kg Lost so far: 18.7 kg.    Still to go: 3.3 kg.    Diet followed: Reasonably Well.

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2090 kcal

Fat: 92.48g | Prot: 174.72g | Carbs: 135.02g.   Breakfast: Indonesian Steamed Vegetable Dumplings. Lunch: Salt, Evolene Crevolene. Dinner: Sayur Asem, Daging Dada Ayam (Ayam Pedaging, Dipanggang, Dimasak), Ikan Teri, KFC Crispy Drumstick, McDonald's Fried Chicken (Thigh), Telur Dadar atau Telur Orak-Arik dengan Bawang, Cabe, Tomat dan Jamur. Snacks/Other: Milna Rice Crackers, Apollo Chocolate Layer Cake, Everbuild Nutrition Hydrolyzed Beef Protein Isolate (Deluxe Chocolate Shake). more...

2913 kcal

Exercise: Walking (brisk) - 6.5/kph - 20 minutes, Weight Training (Bodybuilding) - 1 hour and 30 minutes, Resting - 18 hours and 10 minutes, Sleeping - 4 hours. more...