DIA 50/50 = -9kg
PESO = 99.8 kg / %BF: 27/ %BM: 34
need : 2109 / basal: 1938 / tdee : 2578
proteina [4kcal] (2,4g/1kg): 238 g = 955 kcal carboidratos [4kcal] (2g/1kg): 199 g = 796 kcal gordura [9kcal] (0,4g/1kg): 39 g = 358 kcal Total: 2109 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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99,7 kg
Bisher verloren: 8,6 kg.
Still to go: 9,7 kg.
Diät befolgt: Recht gut.
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Diätkalender ansehen, 13 September 2017:
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1924 kcal
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Fett: 76,75g | Eiw: 168,10g | Kohlh: 136,22g.
Frühstück: Probiótica Whey Bar, Growth Supplements Whey Protein Concentrado 80%. Mittagessen: Carne de Porco do Lombo Assada, Brócolis, Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Feijão Preto Cozido, Arroz Integral (Longo, Cozido). Abendessen: Seara Steak de Frango, Pronto Light Mix de Legumes, Arroz Integral, Feijão Preto. Snacks/Sonstiges: Power One Pasta Integral de Amendoim - Torrado, Queensberry Geléia de Morango 100% Fruit, Probiótica Whey Bar. mehr...
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Zunahme von 1,4 kg pro Woche
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