PESO = 104.8 kg basal: 2221 tdee: 2540 %BF: +/-30
proteina (2,4g/1kg): 251 g = 1006 kcal carboidratos (2g/1kg): 209 g = 838 kcal gordura (0,4g/1kg): 41 g = 377 kcal total 2221 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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104,8 kg
Bisher verloren: 0,7 kg.
Still to go: 25,8 kg.
Diät befolgt: 100%.
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1992 kcal
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Fett: 61,54g | Eiw: 204,60g | Kohlh: 155,16g.
Frühstück: Pullman Pão de Forma Integral 12 Grãos, Geléia (Todos os Sabores), Pasta de Amendoim, Growth Supplements Whey Protein Concentrado 80%, Óleo de Coco. Mittagessen: Geléia (Todos os Sabores), Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Batata Assada, Peito de Frango. Abendessen: Santa Helena Pasta Integral de Amendoim, Pullman Pão de Forma Integral 12 Grãos, Growth Supplements Whey Protein Concentrado 80%, Óleo de Coco. Snacks/Sonstiges: Trio Barra de Proteína (33g), Growth Supplements Whey Protein Concentrado 80%, Naturovos Albumina de Chocolate. mehr...
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Verlust von 2,8 kg pro Woche
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