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DIA 34/50
PESO = 101 kg / %BF: 27/ %BM: 34
need : 2140 / basal: 1962 / tdee : 2610
proteina [4kcal] (2,4g/1kg): 242 g = 969 kcal
carboidratos [4kcal] (2g/1kg): 202 g = 808 kcal
gordura [9kcal] (0,4g/1kg): 40 g = 363 kcal
Total: 2140 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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101 kg
Tot nu toe verloren: 7,3 kg.
Nog te gaan: 11 kg.
Dieet gevolgd: Slecht.
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1488 kcal
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Vet: 39,76g | Eiwit: 187,47g | Kolhy: 84,90g.
Ontbijt: Probiótica Whey Bar, Growth Supplements Whey Protein Concentrado 80%. Lunch: Omelete, Feijão Carioca Cozido, Carne do Peito de Frango, Arroz Integral (Longo, Cozido), Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Brócolis. Diner: Pronto Light Mix de Legumes, Arroz Integral, Frango Grelhado (Pele Não Consumida). Snacks/Andere: Supino Supino Protein Chocolate, Probiótica Whey Bar. meer...
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Gewichtstoename van 4,2 kg per week
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