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1806 kcal
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Grasa: 77,29g | Prot: 76,54g | Carbh: 200,14g.
Desayuno: Kupat Tahu, Petis. Cena: Daging Sapi, Telur Rebus, Tahu Bacem, Tempe Bacem, Nasi Merah. Pasa Bocas / Otros: Alpukat, Dancow Fortigro Coklat, Nescafe Classic, Monde Butter Cookies, Kopi Luwak White Koffie Less Sugar. más...
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3028 kcal
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Ejercicio:
Cardio - 30 minutos, Tabata - 2 horas y 30 minutos, Descansando - 13 horas, Durmiendo - 8 horas. más...
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Comentarios
22 ago. 19 por el miembro: Rahmy Hidayat
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🏅Golden Pyramid of Fat Loss🏅⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here’s a great visual by @saltylifts on how you should prioritize the different components of your fat loss efforts.⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣Calorie Deficit: Eating less calories than your body needs is the only way to lose fat - keep in mind that you should try to eat a variety of foods to ensure you get the necessary macros and micros you need to function at a high level.⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣Eat Enough Protein: to maintain muscle mass, to recover from workouts, to keep you full and satiated when you’re dieting and so you get toned aka you don’t turn “skinny fat” 😋.⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣Lift Weights: 2-5x a week! (usually 3-4 is a sweet spot for most people) don’t be afraid to go heavy, it WON’T make you bulky unless you eat too many calories.⠀⠀⠀⠀⠀⠀⠀⠀⠀
hunger levels in check. when you don’t sleep enough, your body will be hungrier. so get those Zzzs! 😴.
5️⃣Cardio, Movement, and 10k steps/day. Finding active hobbies you enjoy will keep you consistent and make it a lot more fun 😊⠀
22 ago. 19 por el miembro: TSatria
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4️⃣Sleep: 7-9 hours a night to recover, rest and keep your hunger levels in check. when you don’t sleep enough, your body will be hungrier. so get those Zzzs! 😴.
5️⃣Cardio, Movement, and 10k steps/day. Finding active hobbies you enjoy will keep you consistent and make it a lot more fun 😊⠀⠀⠀⠀⠀⠀⠀⠀⠀
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☝🏼Find what works for you, your lifestyle, habits, and preferences. Focus on the BIG stuff and don’t let the little things distract you from the big picture �
22 ago. 19 por el miembro: TSatria
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itu kak penjelasnnya semoga bermanfaat @rahmy hidayat
22 ago. 19 por el miembro: TSatria
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