PENGHITUNGAN KALORI

JAM MAKANAN BERAT CAL KETERANGAN

WORTEL 200 gr 75

TIMUN 350 gr 53
08.00 JUS
TOMAT 5 gram 80

BELIMBING 320 gram 100

Dada Ayam

Wortel

Timun
12.00 MAKAN SIANG
Selada

Kangkung

Kentang

PUTIH TELUR 3 butir 51

15.00 JAGUNG REBUS 1 59

UBI CILEMBU 250 gr 215

Ultra Lo Fat Coklat 250 mL 160

Ownace Rolled Oat 60 gr 216

Quaker Oat 35 gr 140

18.00 OAT
Plum Kering 20 gr 60

Kismis 10 gram 30

Chia Seed 10 gram 48

Apel 400 gr

Salak 260 gr

21.00 BUAH Melon 600 gr 200

Pir 400 gram

Belimbing 640 gr
 WORKOUT ROUTINE

SENIN SELASA RABU KAMIS JUMAT SABTU MINGGU

Chest Workout Back Workout Leg Chest Workout Back Workout Leg

Biceps Triceps Shoulder Biceps Triceps Shoulder

Reserve Rowing, Lat Pull

Bench Press, Dumbell Bench Press,
Down Reverse, Up Down Leg Curl, Hamstring Curl, Squat,
Incline Bench Press, Dumbell Incline Extend Shoulder, Back Band Leg, Jinjit
Bench Press, Fly Chest Machine
Machine

Rope Triceps, Dumbell

Biceps Curl, Hammer Curl, Row Biceps Triceps Sambil Tidur di Front Dumbell, Side Dumbell,
Curl Kursi, Angkat 1 Barber Over Head Machine, Plate Up
dgn 2 Tangan

Sepeda Statik Renang Sepeda Statik Renang Sepeda Statik Renang Sepeda Statik
+ Renang
 MAKANAN BERAT KALORI PROTEIN KARBO LEMAK
Kacang Hijau 150 gram 164 13 27.5 1 ]
Putih Telur Rebus 5 butir 85 18 1.2 0.3 ]
Oat (Capt Oat) 60 gram 238 8.1 41 4.6 ]
Granola 30 gram 153 3 18 7.5 ]
Dada Ayam 200 gram 299 57.5 0 6 ]
Ubi 200 gram 172 3.8 88.6 0.4 ]
Pepaya 600 gram 234 3.6 29.4 0.4 ]
Timun 300 gram 45 2 11 0.3 ]
Tomat 100 gram 18 0.9 4 0.2 ]
Skim Milk 250 cc 80 8 12 0 ]
Belimbing 100 gram 31 1 6.7 0.3 ]
Alpukat 1 buah 322 4 17 29.5 ]
Pir 1 buah 121 0.8 32.3 0.25 ]

TOTAL 1962 123.7 288.7 50.75

494.8 1154.8 456.75

2106.35