DIA 2/195
PESO = 106.6 kg
basal: 1866 - semanal 13062 = liq 6062 > dieta diario 866 need: 2258 - semanal 15806 = liq 8806 > dieta diario 1258 tdee: 2482 - semanal 17374 = liq 10374 > dieta diario 1482
%BF: 35 %BM: 30
proteina (2,4g/1kg): 255 g = 1023 kcal carboidratos (2g/1kg): 213 g = 852 kcal gordura (0,4g/1kg): 42 g = 383 kcal total 2258 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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106,6 kg
Bisher verloren: 1,7 kg.
Still to go: 16,6 kg.
Diät befolgt: 100%.
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1162 kcal
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Fett: 40,56g | Eiw: 134,66g | Kohlh: 109,61g.
Frühstück: Óleo de Coco, Growth Supplements Whey Protein Concentrado 80% Sabor Morango. Mittagessen: Batatas (Casca, com Sal, Fervido), Ovo de Codorna, Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Filé de Frango Grelhado, Brócolis Cozidos (Cozinhado sem Gordura Adicionada), Arroz Integral (Longo, Cozido). Abendessen: Ovo Frito, Arroz Integral, Carne do Peito de Frango, Santa Helena Pasta Integral de Amendoim. Snacks/Sonstiges: Queensberry Geléia de Morango 100% Fruit, Naturovos Albumina de Chocolate, Nescafé Mocaccino, Power One Pasta Integral de Amendoim - Torrado. mehr...
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3179 kcal
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Bewegung:
Schlafen - 6 Stunden, Ruhen - 17 Stunden, Krafttraining (Mäßig) - 1 Stunde. mehr...
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Verlust von 11,9 kg pro Woche
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