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DIA 11/50
PESO = 103.8 kg / %BF: 29 / %BM: 33
basal: 1961 / need : 2199 / tdee : 2609
proteina [4kcal] (2,4g/1kg): 249 g = 996 kcal
carboidratos [4kcal] (2g/1kg): 207 g = 830 kcal
gordura [9kcal] (0,4g/1kg): 41 g = 373 kcal
Total: 2199 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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103,8 kg
Tot nu toe verloren: 4,5 kg.
Nog te gaan: 13,8 kg.
Dieet gevolgd: 100%.
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1551 kcal
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Vet: 31,71g | Eiwit: 175,11g | Kolhy: 148,60g.
Ontbijt: Growth Supplements Whey Protein Concentrado 80%, Taffman Taff Man Ex, Supino Barra de Proteína. Lunch: Batatas (sem Casca, com Sal, Fervido), Ovo de Codorna, Carne do Peito de Frango, Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras). Diner: Hortifruti Patinho Moído, Brownie com Baixo Teor de Gordura, Pronto Light Mix de Legumes. Snacks/Andere: Supino Barra de Proteína. meer...
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3666 kcal
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Activiteit:
Wandelen (Matig) - 5 km/h - 30 minuten, Rusten - 15 uren en 55 minuten, Fitness (Gewichten) (Matig) - 1 uur, Slapen - 6 uren, Loopband - 35 minuten. meer...
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Gewichtsafname van 1,4 kg per week
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