Salam ‘alaik coach Kevin,

Sy umur 24, student, senaman ringkas plg kurang 10 minit, plg lama 50 minit, depends on masa available, dulu kerap berjalan, tp sejak musim hujan ni, sy xdpt bjalan bnyk kcuali klau pergi mydin, (kwsn laluan berbumbung xbnyk di area sy). Sebelum ni sy lift single dumbbell 6 hri seminggu n rest 1 day. Ada day yg sy cycling, ada day yg sy swimming (usually 1 day shj dlm seminggu). Then 8 hri lepas sy out station (for 3 days), sampling, and xbuat apa2 exercise spesifik, balik tu bru start balik senaman ringkas and bru smlm sy start balik lift dumbbel tp sy plan utk rest 1 day n lift again the next day.

Soalan sy,

Berat sebelum 59.5kg
Berat slps out station 60kg
Berat after that 60-61 (sy timbang hari2)

Sy pantau kalori 1500 – 1600 kcal
Dumbbell skrg lift 9-10kg

Fyi, berat sy dr bulan 10 tahun 2016 berada di area 60-62, naik turun coz sy timbang every morning, n that time shj bru reach 59.5kg.

Sy dlm proses turunkn berat badan tp kenapa mcm naik n xnk turun to below 60kg ya? Bcoz sy ambil kopi bersusu, n xbergula, mkn jrg yg berminyak, usually bersup, jg portion n snacking within calorie budget.

Coach blh tunjuk ajar n bg suggestion pd sy? Tqvm coach