hermawatichesney Günlüğü, 24 Eyl 21

Sarapan: muesli, almond, prunes dan 0% fat yoghurt; Makan siang: okonomiyaki dan salad; Makan malam: lasagna dan salad. Snack: apel.

Total kalori: 1390 kkal.

Note:
BMR untuk BB sekarang = 1010 kkal
TDEE untuk BB sekarang = 1566 kkal (intense exercise 3-4 kali seminggu -> each session 45-120 mins of elevated heart rate activity)

Link untuk menghitung BMR dan TDEE:
https://www.calculator.net/bmr-calculator.html
https://www.calculator.net/tdee-calculator.html

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1390 kcal

Yağ: 33,96g | Prot: 80,57g | Karb: 187,32g.   Kahvaltı: Harvest Morn Swiss Style Muesli, Orange, Arla Skyr 0% Fat, Holland and Barret Dried Prunes, Almonds. Öğle Yemeği: Broccoli, Tesco Black Olives, Olive Oil, Lettuce, Cherry Tomatoes, Hellmann's Lighter Than Light Mayonnaise, Okonomiyaki sauce, Water , Sesame Oil, Onions, Savoy Cabbage, Hikari Miso Organic White Miso, White Flour, Egg. Akşam Yemeği: Cucumber (with Peel), Lettuce, Lasagna. Aperatifler/Diğer: Gala Apples. devamı için...

1639 kcal

Egzersiz: lari 10 km - 1 saat ve 11 dakika, Dinlenme - 14 saat ve 49 dakika, Uyku - 8 saat. devamı için...