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DIA 5/50
PESO = 104.8 kg / %BF: 35 / %BM: 31
basal: 1841 / need : 2221 / tdee : 2449
proteina [4kcal] (2,4g/1kg): 251 g = 1006 kcal
carboidratos [4kcal] (2g/1kg): 209 g = 838 kcal
gordura [9kcal] (0,4g/1kg): 41 g = 377 kcal
Total: 2221 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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104,8 kg
Tot nu toe verloren: 3,5 kg.
Nog te gaan: 14,8 kg.
Dieet gevolgd: Redelijk Goed.
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1811 kcal
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Vet: 63,80g | Eiwit: 230,66g | Kolhy: 73,59g.
Ontbijt: Supino Barra de Proteína, Growth Supplements Whey Protein Concentrado 80%. Lunch: Spoleto Risotto Natural, Ovo Cozido, Batata Doce Cozida, Salmão no Forno ou Grelhado, Brócolis, Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras). Diner: Churrasco, Picanha sem Gordura. Snacks/Andere: Growth Supplements Whey Protein Concentrado 80%, Naturovos Albumina de Chocolate. meer...
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3252 kcal
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Activiteit:
Wandelen (Matig) - 5 km/h - 30 minuten, Rusten - 16 uren en 30 minuten, Fitness (Gewichten) (Matig) - 1 uur, Slapen - 6 uren. meer...
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Gewichtsafname van 2,1 kg per week
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