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Chest + Back + Cardio workout :
- Flat Barbell Bench Press
- Incline Dumbell Bench Press
- Cable Crossover
- Neutral Grip Cable Lat Pulldown
- Machine T-Bar Row
- Seated Cable Row
- Dumbell Shrugs
- Cardio Treadmill 25 menit
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80.6 kg
Lost so far: 16.4 kg.
Still to go: 5.6 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 02 January 2023:
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3094 kcal
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Fat: 142.59g | Prot: 203.14g | Carbs: 219.63g.
Breakfast: Ayam Rica-Rica, Sakake Tahu Sutera, Tumis Buncis, Telur Dadar atau Telur Orak-Arik dengan Bawang, Cabe, Tomat dan Jamur, Sarden dengan Saus Tomat (Campuran), Ikan Kembung Balado. Lunch: Evolene Crevolene, Salt. Dinner: Es Kopi dengan Susu dan Gula, Mojito, Telur Gulung tanpa Daging, Indomie Rasa Soto Mie, Telur Ceplok. Snacks/Other: Silver Queen Cashew Milk Chocolate (20g), Doughnut, Everbuild Nutrition Hydrolyzed Beef Protein Isolate (Deluxe Chocolate Shake). more...
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2990 kcal
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Exercise:
Walking (moderate) - 5/kph - 5 minutes, Walking (brisk) - 6.5/kph - 20 minutes, Weight Training (Bodybuilding) - 1 hour and 30 minutes, Resting - 15 hours and 5 minutes, Sleeping - 7 hours. more...
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Gaining 2.1 kg a Week
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