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    Hari Pertama Hari Kedua

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    Didi Firdaus
    The document outlines a 3 day meal plan and exercise routine. Each day includes 7-8 meals consisting of protein sources like eggs, chicken, fish and whey protein as well as complex carbs from oats, cereal, and whole grains. Most meals also include a serving of vegetables or fruit and a tablespoon of flaxseed oil. The plan incorporates both cardio and weight training exercises each day.

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    Hari Pertama Hari Kedua

    Uploaded by

    Didi Firdaus
    35 views2 pages
    The document outlines a 3 day meal plan and exercise routine. Each day includes 7-8 meals consisting of protein sources like eggs, chicken, fish and whey protein as well as complex carbs from oats, cereal, and whole grains. Most meals also include a serving of vegetables or fruit and a tablespoon of flaxseed oil. The plan incorporates both cardio and weight training exercises each day.

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    an alternative diet options

    Original Title

    Diet meals

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    The document outlines a 3 day meal plan and exercise routine. Each day includes 7-8 meals consisting of protein sources like eggs, chicken, fish and whey protein as well as complex carbs from oats, cereal, and whole grains. Most meals also include a serving of vegetables or fruit and a tablespoon of flaxseed oil. The plan incorporates both cardio and weight training exercises each day.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    35 views2 pages

    Hari Pertama Hari Kedua

    Uploaded by

    Didi Firdaus
    The document outlines a 3 day meal plan and exercise routine. Each day includes 7-8 meals consisting of protein sources like eggs, chicken, fish and whey protein as well as complex carbs from oats, cereal, and whole grains. Most meals also include a serving of vegetables or fruit and a tablespoon of flaxseed oil. The plan incorporates both cardio and weight training exercises each day.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
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    Hari Pertama Menu 1 1 kopi O 5 telur putih + 1 telur kuning scramble 2 roti toast 1 keju rendah lemak 1 sudu

    teh minyak zaitun 1 flaxseed oil 1 multivitamin 1 vitamin C 500g 1 vitamin E 400 IU 1 glucosamine Menu 2 1 protein whey 1 quaker oat Menu 3 1 nasi basmathi 2 brocolli stim 1 ayam bakar 1 flaxseed oil Menu 4 1 Protein whey 1 quaker oat 1 vitamin C 500mg Latihan bebanan Selepas latihan 1 Biji pisang 1 Protein Whey Menu 6 1 set ayam panggang Kenny Rogers 3 sub dish, buah + sayur 1 flaxseed oil Menu 7 1 protein whey 1 quaker oat

    Hari Kedua Menu 1 1 kopi O 5 telur putih + 1 telur kuning scramble 1 yogurt rendah lemak 3 ham 1 sudu teh minyak zaitun 1 flaxseed oil 1 multivitamin 1 vitamin C 500g 1 vitamin E 400 IU 1 glucosamine Menu 2 1 protein whey 1 quaker oat Menu 3 1 kentang bakar 2 ikan bakar 1 salad campuran 1 potong betik Menu 4 1 protein whey 1 quaker oat 1 vitamin C 500mg Latihan bebanan Selepas latihan 1 Biji pisang 1 Protein Whey Menu 6 1 grainy cereal 1 dada ayam bakar 1 salad sayuran 1 flaxseed oil Menu 7 8 telur putih 1 quaker oat

    Hari Ketiga Menu 1 1 protein whey Latihan kardio Menu 2 5 telur putih + 1 biji kuning separuh masak 1 wholegrain cereal 1 peanut butter 1 sudu teh minyak zaitun 1 flaxseed oil 1 multivitamin 1 vitamin C 500g 1 vitamin E 400 IU 1 glucosamine Menu 3 1 protein whey 1 quaker oat Menu 4 1 subway chicken terayaki 2 pisang 1 flaxseed oil Menu 5 1 protein whey 1 quaker oat 1 vitamin C 500mg Latihan bebanan Selepas latihan 1 glukolin 1 protein whey Menu 7 1 ikan siakap 1 pasta 1 karot 1 flaxseed oil Menu 8 1 protein whey 1 quaker oat

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