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DIA 16/50
PESO = 103.4 kg / %BF: 30 / %BM: 32
basal: 1933 / need : 2191 / tdee : 2571
proteina [4kcal] (2,4g/1kg): 248 g = 992 kcal
carboidratos [4kcal] (2g/1kg): 206 g = 827 kcal
gordura [9kcal] (0,4g/1kg): 41 g = 372 kcal
Total: 2191 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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103,4 kg
Bisher verloren: 4,9 kg.
Still to go: 13,4 kg.
Diät befolgt: Recht gut.
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1651 kcal
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Fett: 54,00g | Eiw: 165,01g | Kohlh: 139,37g.
Frühstück: Supino Barra de Proteína, Growth Supplements Whey Protein Concentrado 80%. Mittagessen: Peixe Empanado Frito, Arroz Integral (Longo, Cozido), Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Ovo de Codorna, Brócolis. Abendessen: Salada de Maionese, Feijão Preto Cozido, Arroz Integral, Pronto Light Mix de Legumes, Pronto Light Frango Grelhado (Limão Siciliano). Snacks/Sonstiges: Queensberry Geléia de Morango 100% Fruit, Power One Pasta Integral de Amendoim - Torrado, Growth Supplements Whey Protein Concentrado 80%, Supino Barra de Proteína. mehr...
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2984 kcal
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Bewegung:
Ruhen - 17 Stunden und 25 Minuten, Schlafen - 6 Stunden, Laufband - 35 Minuten. mehr...
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Zunahme von 0,7 kg pro Woche
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