hermawatichesney Günlüğü, 27 Eyl 21

Sarapan: muesli, 0% fat yoghurt & skimmed milk dan apel; Makan siang: Stew green lentils & vegetarian sausages dan bapao isi lotus; Makan malam: jacket potato, tuna filling dan salad.

Total kalori: 1270 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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1269 kcal

Yağ: 24,49g | Prot: 74,18g | Karb: 160,57g.   Kahvaltı: Yeo Valley 0% Fat Yoghurt Normal Protein, Arla Skyr 0% Fat, Harvest Morn Swiss Style Muesli, Skimmed Milk. Öğle Yemeği: White Pepper , Paprika, Garlic , Sam Pan Lotus Bun, Richmond Meat Free Sausages, Tesco Green Lentils (Tinned). Akşam Yemeği: Tesco Black Olives, Green Peas (Frozen), Lettuce, I Cant Believe It Is Not Butter Vegetable Spread, Tesco Tuna Steak in Water, Tesco Supersweet Sweetcorn, Pilgrims Mature Lighter Cheese, Hellmann's Lighter Than Light Mayonnaise, Cherry Tomatoes, White Potatoes (Flesh and Skin), Cucumber (with Peel), Rapeseed Oil. Aperatifler/Diğer: Gala Apples. devamı için...

1460 kcal

Egzersiz: jalan cepat - 1 saat ve 13 dakika, Dinlenme - 14 saat ve 47 dakika, Uyku - 8 saat. devamı için...