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
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172.6 lb
Lost so far: 41.2 lb.
Still to go: 7.3 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 21 December 2022:
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2090 kcal
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Fat: 92.48g | Prot: 174.72g | Carb: 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...
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2913 kcal
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Activities & Exercise:
Walking (brisk) - 4/mph - 20 minutes, Weight Training (Bodybuilding) - 1 hour and 30 minutes, Resting - 18 hours and 10 minutes, Sleeping - 4 hours. more...
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gaining 2.8 lb a week
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