hermawatichesney Günlüğü, 25 Eyl 21

Sarapan: weetabix, prunes & skimmed milk dan apel; Makan siang: Stew green lentils, vegetarian sausage & bayam dan salad; Makan malam: beef stroganoff, nasi, sayuran rebus dan low fat peanut butter ice cream.

Total kalori: 1200 kkal

Note:
BMR untuk BB sekarang = 1007 kkal
TDEE untuk BB sekarang = 1561 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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1199 kcal

Yağ: 32,00g | Prot: 68,80g | Karb: 153,43g.   Kahvaltı: Holland and Barret Dried Prunes, Weetabix Weetabix, Tesco Skimmed Milk. Öğle Yemeği: Coriander Seed , Paprika , Garlic Powder , Spinach, Graham's Farm Quark Fat Free, Quorn Minced, Tesco Herby Vegetarian Sausages , Tesco Green Lentils (Tinned), Cherry Tomatoes, Cucumber (with Peel), Lettuce, Grapes. Akşam Yemeği: Halo Top Peanut Butter Ice Cream, Beef stroganoff, Green String Beans, Carrots, Broccoli, White Rice. Aperatifler/Diğer: Gala Apples. devamı için...

1463 kcal

Egzersiz: jalan cepat - 1 saat ve 59 dakika, Dinlenme - 14 saat ve 1 dakika, Uyku - 8 saat. devamı için...