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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177.7 lb
Lost so far: 36.2 lb.
Still to go: 12.3 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 02 January 2023:
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3094 kcal
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Fat: 142.59g | Prot: 203.14g | Carb: 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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Activities & Exercise:
Walking (moderate) - 3/mph - 5 minutes, Walking (brisk) - 4/mph - 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 4.6 lb a week
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