Jurnal RapOet, 28 Okt 20

FAST
21h: Wed 10/28 ate 5:00p til 9p
21h: Tue 10/27 ate 5:30p til 8p
17h: Mon 10/26 12:00a - 7:00p ate til 8:30p
0h: Fri 11pm- Sat 10/24 0p
23h: Thu 10/22.11:00p- Fri 10/23 10:00p

WORK
Wed: w&dPU4 12w12d. jnPul4 6x4. Dip4 8x4. Lng4 8,8,16. FlutKic3 15.
Tue: BodBot workout skipped
Mon: ncPU4 6,18,6. Pul4 5x4. negDip3 8x3. 1chLnge4 8,16,8. kRaise3 15x3
FRI: ncPU4 30 Pulup4 6,6,5,5. negDip3 8x3. 1chrLng4 8x4. kRaise3 15x3
Thu: TheMovementAthlete workout

a28wBIA19.3 12pm
jr0,pu0,core20,crow0,HdS0,plk0,Sq0,Pl0

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

69,1 kg Sejauh ini Berkurang: 0 kg.    Sisa: 0 kg.    Diet diikuti: Cukup Baik.

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2720 kkal

Lemak: 54,27g | Prot: 161,12g | Karb: 394,36g.   Makan Pagi: Nutrahouse Fish Oil Omega-3, Honey , Trader Joe's General Tsao Stir Fry Sauce, 365 Organic Almond Milk - Unsweetened, Pure Protein 100% Whey Protein - Vanilla Cream, Trader Joe's Skipjack Tuna, Trader Joe's Chile Lime Chicken Burgers, Japanese Sweet Potato, Trader Joe's Colossal Olives Hand Stuffed with Garlic Cloves, Pure Protein 100% Whey Protein - Vanilla Cream, 365 Organic Almond Milk - Unsweetened, Blueberries (Unsweetened, Frozen), Clif Bar Clif Bar - White Chocolate Macadamia Nut, Bananas , Hummingbar Pumpkin Seed & Spice Hemp Bar. Makan Siang: HMS Nutrition Trans-Pterostilbene, Nutriflair Liposomal Vitamin C, Pure Ascorbic Acid Vitamin C, BodyTech Creatine Monohydrate, Water. lagi...