Lemau

Breakfast

1. roti canai – 300kcal

2. nescafe – 150kcal

3. roti bawang putih – 100 kcal

Lunch

1. nasik putih – 150kcal

2. ikan pari bakar – 150 kcal

3. ciku 1 biji – 50kcal

snack

post workout

1.

Dinner

1.

2.

3.

Workout

1. srtrides – 20 min – 150kcal

2. aerobik – 300kcal

Kalori intake =

kalori burn =

 

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