DIA 3/195
PESO = 105.6 kg
basal: 1807 - semanal 12649 = liq 5649 > dieta diario 807 need: 2237 - semanal 15659 = liq 8659 > dieta diario 1237 tdee: 2403 - semanal 16821 = liq 9821 > dieta diario 1403
%BF: 37 %BM: 29
proteina (2,4g/1kg): 253 g = 1013 kcal carboidratos (2g/1kg): 211 g = 844 kcal gordura (0,4g/1kg): 42 g = 380 kcal total 2237 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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105,6 kg
Bisher verloren: 2,7 kg.
Still to go: 15,6 kg.
Diät befolgt: 100%.
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1263 kcal
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Fett: 39,89g | Eiw: 148,22g | Kohlh: 117,40g.
Frühstück: Growth Supplements Whey Protein Concentrado 80%, Óleo de Coco. Mittagessen: Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Filé de Frango Grelhado, Ovo de Codorna, Creme de Milho, Pepino (Descascado). Abendessen: Pronto Light Purê de Mandioquinha, Carne do Peito de Frango, Ovo Frito. Snacks/Sonstiges: Power One Pasta Integral de Amendoim - Torrado, Nescafé Mocaccino, Naturovos Albumina de Chocolate, Queensberry Geléia de Morango 100% Fruit. mehr...
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3127 kcal
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Bewegung:
Krafttraining (Mäßig) - 1 Stunde, Schlafen - 8 Stunden, Ruhen - 15 Stunden. mehr...
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Verlust von 7 kg pro Woche
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