Weigh In record (no journal entry) for 13 November 2019
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75.5 kg
Lost so far: 4.5 kg.
Still to go: 12.5 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 13 November 2019:
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1789 kcal
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Fat: 52.67g | Prot: 176.24g | Carbs: 156.35g.
Breakfast: Oyong, Bimoli Minyak Goreng, Sawi Dimasak (dari Segar), Putih Telur Matang, Nila (Ikan) (Dimasak, Panas Kering), Nasi Putih. Lunch: Putih Telur Matang, Bayam Dimasak (dari Segar), Dada Ayam Rebus (Kulit tidak Dimakan). Dinner: Kubis Cina, Kecambah, Jagung Rebus, L-Men Advanced Whey Protein, Semangka, Sawi Dimasak (dari Segar), Tahu Kukus, Telur, Nila (Ikan). Snacks/Other: Martabak Telur, L-Men Advanced Whey Protein, Ubi Jalar (Manis), Rambutan, Ubi Jalar (Manis), Ubi Jalar (Manis). more...
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2496 kcal
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Exercise:
plank hold - 4 minutes, Calisthenics (heavy, e.g. pushups) - 20 minutes, Running - 10/kph - 30 minutes, Resting - 15 hours and 6 minutes, Sleeping - 8 hours. more...
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Losing 4.5 kg a Week
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