Sarapan: weetabix, jeruk, skimmed milk dan yoghurt (275 kkal); Makan siang: nasi, bandeng isi, sambal terasi dan cap cay bakso sapi (642 kkal); Makan malam: pizza dan salad (475 kkal); Snack: apel dan yoghurt (145 kkal) Total kalori: 1537 kkal (harusnya 1400 kkal, tapi lapar banget setelah lari 15.6 km) Note: Tahap akhir menurunkan BB ke 44 kg. Target rata-rata kalori harian/minggu = 1300 kkal. BMR untuk BB sekarang = 968 kkal TDEE untuk BB sekarang = 1501 kkal (3-4 times a week of 45-120 mins of exercise ) Link untuk menghitung BMR dan TDEE: https://www.calculator.net/bmr-calculator.html https://www.calculator.net/tdee-calculator.html
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1537 kcal
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Vet: 30,04g | Eiwit: 125,14g | Kolhy: 215,62g.
Ontbijt: Weetabix Weetabix, Tesco Skimmed Milk, Oranges, Skyr Fat Free Sugar Free Yoghurt Banana & Peanut Butter. Lunch: Sambal terasi, Tesco Chinese Leaf, White Rice, Fisher Farms Stuffed Seasoned Minced Milk Fish, Heinz Tomato Ketchup, Way on Oriental Beef Ball, Broccoli, Garlic, Oyster Sauce, Carrots. Diner: Love Beets Cooked Beets, Lettuce, Cherry Tomatoes, Cucumber (with Peel), Sainsburys Stonebaked Thin Ham Mushroom Garlic Spinach Pizza . Snacks/Andere: Skyr Fat Free Sugar Free Yoghurt Banana & Peanut Butter, Gala Apples. meer...
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1801 kcal
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Activiteit:
lari 15 km - 1 uur en 48 minuten, Rusten - 14 uren en 12 minuten, Slapen - 8 uren. meer...
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