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DIA 10/195
PESO = 105.1 kg
basal: 1845 - semanal 12915 = liq 5915 > dieta diario 1845
need : 2226 - semanal 15582 = liq 8582 > dieta diario 1226
tdee : 2454 - semanal 17178 = liq 10178 > dieta diario 1454
%BF: 35
%BM: 30
proteina (2,4g/1kg): 252 g = 1008 kcal
carboidratos (2g/1kg): 210 g = 840 kcal
gordura (0,4g/1kg): 42 g = 378 kcal
total 2226 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 * 1,33 (if you exercise 3 to 5 hours per week)
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105,1 kg
Tot nu toe verloren: 3,2 kg.
Nog te gaan: 15,1 kg.
Dieet gevolgd: Redelijk Goed.
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1636 kcal
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Vet: 66,52g | Eiwit: 114,62g | Kolhy: 161,78g.
Ontbijt: Growth Supplements Whey Protein Concentrado 80%, Óleo de Coco. Lunch: Quero Ervilha em Conserva, Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Brócolis Cozidos (Cozinhado sem Gordura Adicionada), Filé de Frango Grelhado, Arroz Integral (Longo, Cozido). Diner: McDonald's Big Mac, McDonald's Batata Frita (Média). Snacks/Andere: Nescafé Mocaccino. meer...
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3263 kcal
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Activiteit:
Loopband - 10 minuten, Slapen - 6 uren, Rusten - 16 uren en 50 minuten, Fitness (Gewichten) (Matig) - 1 uur. meer...
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Gewichtsafname van 2,1 kg per week
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