Mute
Ayu P
Menu bulking⬇️🍖 (clean & simple) 🍗🥑 MENU 1 – Dada Ayam + Alpukat (±800 kkal) 🍚 Nasi putih 250 g → ±325 kkal 🍗 Dada ayam 150 g → ±250 kkal 🥑 Alpukat ½–1 buah (±100 g) → ±160 kkal 🧈Minyak ½ sdm → ±60 kkal Estimasi Total: ±795 kkal Protein: ±45–50 g 🥣🍌 MENU 2 – Oat Smoothie Simple (±800 kkal) 🥣 Oat 70 g → ±270 kkal 🥛 Susu full cream 250 ml → ±150 kkal 🥜 Selai kacang 2 sdm → ±190 kkal 🍌 Pisang 1 buah → ±90 kkal Estimasi Total: ±700–800 kkal Protein: ±30–35 g 🍳🍲 MENU 3 - Telur + Tempe...
Follow
2
0
1
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