PESO = 91.5 kg basal: 1793 tdee: 2151
proteina (2,4g/1kg): 219 g = 878 kcal carboidratos (2g/1kg): 183 g = 732 kcal gordura (1g/2,5kg): 36 g = 329 kcal total 1939 kcal
1g carbo = 4 kcal 1g proteina = 4 kcal 1g gordura = 9 kcal
LBM = (1 – BF%) * total body weight BMR = 370 + (21.6 * LBM) TDEE = BMR * 1,2 (if you exercise 1 to 3 hours per week)
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91,5 kg
Tot nu toe verloren: 12,5 kg.
Nog te gaan: 11,5 kg.
Dieet gevolgd: 100%.
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1576 kcal
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Vet: 41,12g | Eiwit: 181,12g | Kolhy: 121,27g.
Ontbijt: Vigor Iogurte Grego Zero. Lunch: Picanha sem Gordura, Ovo de Codorna, Peito de Frango no Forno, Grelhado ou Assado (Pele Não Consumida), Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Arroz Integral (Longo, Cozido). Diner: Egg Omelet, Pronto Light Batata Doce. Snacks/Andere: Banana, Probiótica Pro Whey Protein, Probiótica Hiper Whey, Supino Supino Protein Max, Vigor Iogurte Grego Zero, Vigor Iogurte Grego Zero, Vigor Iogurte Grego Zero. meer...
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2849 kcal
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Activiteit:
Wandelen (Matig) - 5 km/h - 30 minuten, Fitness (Gewichten) (Matig) - 1 uur, Slapen - 5 uren, Rusten - 17 uren en 30 minuten. meer...
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Gewichtsafname van 0,4 kg per week
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