Jurnal RapOet, 21 Okt 20

fast 20?: Thu 10/22.11:00p- Fri 10/23 7:00p?
fast 20: Thu 10/22.12:00a- Thu 10/22 8:00p
fast 27: Tue 10/20 7:00p - Wed 10/21 10:00p
fast 19: Mon 10/19 9:30p - Tue 10/20 4:30p
fast 19: Sun 10/18 9:45p - Mon 10/19 4:45p

WORKOUT
Thu: TheMovementAthlete workout
Wed: w&dPU4 12w12d. jnPul4 6x4. Dip4 8x4. Lng4 16x2. FlutKic3 15.
Tue: iPU12x2. faDip10x2, Sq12, vUp20.
Mon: ncPU4 12,12,12. Pulup4 5x4 (no pain). negDip3 8x3. 1chrLunge4 8x2,16. kRaise3 15x3
Sun: pu30. Sat: core70. Fri: w&dPU4 12w12d. jnPul4 6x4. Dip4 8x4. Lng4 16x2. FlutKic3 15.

a21wBIA19.2 6am
jr100,pu00,core50,crow0,HdS0,plk0,Sq00,Pl0

December 27 Goal: 156.4+3lb FFM (160)
MAX 165.78lb 5%fat (157.49 FFM+8.29 Fat)

69,3 kg Sejauh ini Berkurang: 0 kg.    Sisa: 0 kg.    Diet diikuti: Cukup Baik.

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1624 kkal

Lemak: 79,56g | Prot: 149,29g | Karb: 74,02g.   Makan Pagi: Trader Joe's Chili Spiced Mango, Honey , Bella Baby Bell Peppers, Whole Foods Market Wild Caught Yellowfin Tuna, Pineapple , Pineland Farms 100% All Natural Beef Paties, Claussen Kosher Dill Sandwich Slices Pickles, Orgain Organic Protein Plant Based Protein Powder Sweet Vanilla Bean, Bananas, Olives, 365 Organic Almond Milk - Unsweetened, Handsome Brook Farm Pasture Raised Organic Eggs, Nutrahouse Fish Oil Omega-3, Nutriflair Liposomal Vitamin C, Kirkland Signature Vitamin D3. Makan Siang: HMS Nutrition Trans-Pterostilbene, Nigen NAD+, Nutriflair Liposomal Vitamin C, Pure Ascorbic Acid Vitamin C, BodyTech Creatine Monohydrate, Water. lagi...