izin tanya kpd suhu suhu fitness
saya baru 4/5 bulan fitness tapi ngga hilang hilang fat perut nya
workout(3/4 kali seminggu)
-hanging knee raise 10 rep
-Tricep dips 10 rep
-pull up 10 reps
-push up 10 reps
-decline push up 10 reps
-squats 10 reps
semua 4 sets
makan tiap hari
oatmeal + susu uht
susu whey + jus buah
ayam filet dada panggang
tempe 1/2
Original Posted By zerocoolsr►izin tanya kpd suhu suhu fitness
saya baru 4/5 bulan fitness tapi ngga hilang hilang fat perut nya
workout(3/4 kali seminggu)
-hanging knee raise 10 rep
-Tricep dips 10 rep
-pull up 10 reps
-push up 10 reps
-decline push up 10 reps
-squats 10 reps
semua 4 sets
makan tiap hari
oatmeal + susu uht
susu whey + jus buah
ayam filet dada panggang
tempe 1/2
TB 160 cm
BB 52
Kurang berat latian ente, lalu beban stagnant ga ente tambahin bertahap.
Udah 4-5 Bulan tapi badannya masih gitu2 aja, padahal suplemen juga pake whey, latian juga rutin.
10 reps tanpa beban sama sekali ya terlalu ringan broo, apa-apaan.
Kalo terlalu ringan ya ga bakalan ada perkembangan, harusnya dengan 4 bulan garis otot udah keliatan. Ini masa ga bentuk sama sekali.
Coba dibikin plan aja supaya ketauan progressnya seperti apa. Ente catat dan liat hasilnya.
It's about cutting down on carbs, and using protein intake (increase it) to build lean muscle mass. This works like a charm. Cut out all bread, potatoes, starchy snacks. Cut fruit down to almost nothing. Small amounts of brown rice, not white rice. If you must have toast with breakfast, make it real whole grain bread, or better yet, rice bread, one slice. (Butter's ok, cheese with the toast is ok.) Greek yoghurt with berries. (Greek yogurt is much higher in protein than regular.) If you drink a lot of milk, cut back (high in lactose, a sugar (i.e. a carb). Meat. Eggs. Fish. Cheese. No oatmeal, no corn or corn products. Green veggies, mainly. More here
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