T o o n n y - H im a wa ri ' s B l o g

Å´¹éÓ˹ѡ,,,¨ÃÔ§æ¹Ð ÍÒ·ÔµÂì·Õè 8 - 4/11/53

4/11/53

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ʧÊѵéͧà¢éÁ§Ç´¡ÑºµÑÇàͧÁÒ¡¢Öé¹áÅéÇ
(»¡µÔªÔÇà¡Ô¹ 555)

BMR 1,451 Kcal/Days
TDEE 1,986 Kcal/Days
ÊèǹÊÙ§ 162 cm.
¹éÓ˹ѡàÃÔèÁµé¹ 62-61 Kg.

ªÑè§Çѹ·Õè18/09/53
61.45 Kg.

ªÑè§Çѹ·Õè 24/09/53
60.?? Kg.

ªÑè§Çѹ·Õè 26/10/53 ³ ÅÙèÇÔè§
59.?? Kg.

ªÑè§Çѹ·Õè 27/10/53 ³ à¤Ã×èͧªÑè§
59.4 Kg.

à»éÒËÁÒ 54 (¢Ñé¹µé¹)+ ¢¹Ò´¹èͧ à¾ÃÒйèͧãË­èÁÒ¡¡!!

á¤ÅÍÃÕè ¡ÐàÍÒ

àªéÒ ¤ÑʵÒÃì´(300)
à·Õè§ Êàµê¡ä¡è »ÅÒ (350) «Ø»àËç´ (120)
àÂç¹ µéÁ¨×´ÇØé¹àÊé¹ (60)+ ÊéÁµÓ(50)
¤èÓ(ËÔÇÁÒ¡æææ) ªÒàÂç¹(100) + ¢¹Á»Ñ§ (80)

¹éÓà»ÅèÒ 2.5 ÅÔµÃ
·Ñé§ËÁ´·Õèà¢Á×ͺà¢éÒä» 1060 Kcal
(¹èÒ¨Ðà¡Ô¹¡ÇèÒ¹Õé¹Ð ¤§¨Ðá¶Çæ 1500 à¾ÃÒе͹à·Õ觡ԹàÂÍÐÁÑè¡ææ)

ÍÍ¡¡ÓÅѧ¡ÒÂ
à´Ô¹ 25 Kcal
à¤Ã×èͧ©Ö¡æ 607 Kcal

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