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Haftalık Fitness programım:
Deadlift (10 kg) 8×3
Barbel hip thrust (1 kg ) 15×2
Squat (10 kg) Direnç bandı ile 10×3
Lunge (2 kg) 12×3
Leg curl(1 kg) 15×3
Russian Twist (5 kg) 15×6
Plank twist 10×3
Plank ( 1 dk) 1×2
5.5 dk koşu
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67 kg
Lost so far: 20 kg.
Still to go: 9 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 11 October 2023:
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1500 kcal
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Fat: 49.19g | Prot: 115.96g | Carbs: 152.49g.
Breakfast: Yöre Köy Yoğurdu, Fındık, Tariş Kuru İncir, Hardline Whey 3Matrix, Kelly's Fitness Club Ballı Granola, Hindistan Cevizi Yağı, Dost Yarım Yağlı Süt, Eti Lifalif Yulaf Ezmesi. Lunch: Mevsim Salata, Lahmacun. Dinner: Fırında Sebze, Et Haşlama. Snacks/Other: Mandalina, Muz, Hardline Whey 3Matrix. more...
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steady weight
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