Dia 14 (segunda)
PESO: 103.8 kg / %BF: 25 / %BM: 34
basal: 2052/ main: 2462 / tdee: 1962
Lower Carb - Fat Loss (40/40/20) 196g protein 87g fats 98g carbs
LBM = (1 – BF%) * total body weight BMR = (LBM * 21.6) + 370 TDEE = BMR * 1,33 (if you exercise 3 to 5 hours per week)
maximum muscular potential is 78 kg at 5% body fat. Most people have no desire to be 5% body fat though, so you'd be 82 kg at 10% body fat & 86 kg at 15% body fat
|
103,8 kg
Tot nu toe verloren: 1,6 kg.
Nog te gaan: 3,8 kg.
Dieet gevolgd: Redelijk Goed.
|
|
1711 kcal
|
Vet: 57,24g | Eiwit: 174,01g | Kolhy: 116,99g.
Lunch: Ovo de Codorna, Tio João Arroz Integral Cozido, Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Peito de Frango no Forno, Grelhado ou Assado, Camil Feijão Carioca Temperado Cozido. Diner: Arroz Integral (Longo, Cozido), Peito de Frango no Forno, Grelhado ou Assado, Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Camil Feijão Carioca Cozido, Ovo. Snacks/Andere: McDonald's Casquinha Mista, Santa Helena Pasta Integral de Amendoim, Probiótica 100% Whey Protein, Pullman Pão de Forma Integral 12 Grãos, Queensberry Geléia de Morango 100% Fruit. meer...
|
|
2594 kcal
|
Activiteit:
Slapen - 7 uren, Rusten - 16 uren en 30 minuten, Wandelen (Langzaam) - 3 km/h - 30 minuten. meer...
|
Gewichtsafname van 1,4 kg per week
|