|
DIA 8/50
PESO = 104.1 kg / %BF: 35 / %BM: 31
basal: 1831 / need : 2205 / tdee : 2435
proteina [4kcal] (2,4g/1kg): 249 g = 999 kcal
carboidratos [4kcal] (2g/1kg): 208 g = 832 kcal
gordura [9kcal] (0,4g/1kg): 41 g = 374 kcal
Total: 2205 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)
|
1814 kcal
|
Fett: 27,45g | Eiw: 244,23g | Kohlh: 151,40g.
Frühstück: Supino Barra de Proteína, Taffman Taff Man Ex, Growth Supplements Whey Protein Concentrado 80%. Mittagessen: Batatas (sem Casca, com Sal, Fervido), Brócolis, Feijão Carioca Cozido, Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Arroz Integral (Longo, Cozido), Carne do Peito de Frango. Abendessen: Feijão Preto Cozido, Arroz Integral, Pronto Light Mix de Legumes, Carne do Peito de Frango. Snacks/Sonstiges: Power One Pasta Integral de Amendoim - Torrado, Supino Barra de Proteína, Growth Supplements Whey Protein Concentrado 80%, Albumina. mehr...
|
|
3004 kcal
|
Bewegung:
Ruhen - 17 Stunden und 25 Minuten, Schlafen - 6 Stunden, Laufband - 35 Minuten. mehr...
|
|