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after training 72.70 kg... keep going man :)
It is easy...
To loss your weight, just have to eat less calories then I need (1500kcal - 1800kcal max.) and run every day minimum 60 min... during weekend when is the time add some workout (specially chest, back, arms & abs)...
I found out it is not science. And when I am eating healthy and 5 - 6 meals a day (300kcal per meal), no time to be hungry. Drink lot of clean water (any soda or juice).
Veg, fruit, chicken & eggs - food what cover your needs.
Run for burn fat.
Workout for tone your muscles.
When you reach some goal, lets get M&Ms or Ice cream as reward... once a month is good for you. After second day you burn that extra portion.
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73,4 kg
Sejauh ini Berkurang: 5,6 kg.
Sisa: 8,4 kg.
Diet diikuti: Cukup Baik.
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1650 kkal
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Lemak: 38,95g | Prot: 81,26g | Karb: 235,82g.
Makan Pagi: Baked Beans, Egg Omelette or Scrambled Egg, instant golden syrup porridge. Makan Siang: Spaghetti alla Chitarra no. 40-3. Makan Malam: new potato tomato and egg salad, Broccoli Soup. lagi...
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2578 kkal
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Latihan:
Latihan Beban (Sedang) - 1 jam, Berjalan (Jogging) - 8 km/jam - 45 menit, Istirahat - 14 jam dan 15 menit, Tidur - 8 jam. lagi...
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Kehilangan 4,2 kg dalam 1 minggu
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