DIA 9/50
PESO = 104.5 kg / %BF: 34 / %BM: 31
basal: 1859 / need : 2215 / tdee : 2473
proteina [4kcal] (2,4g/1kg): 250 g = 1003 kcal carboidratos [4kcal] (2g/1kg): 209 g = 836 kcal gordura [9kcal] (0,4g/1kg): 41 g = 376 kcal Total: 2215 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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104,5 kg
Bisher verloren: 3,8 kg.
Still to go: 14,5 kg.
Diät befolgt: 100%.
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1912 kcal
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Fett: 38,91g | Eiw: 247,59g | Kohlh: 144,48g.
Frühstück: Growth Supplements Whey Protein Concentrado 80%, Taffman Taff Man Ex, Supino Barra de Proteína. Mittagessen: Feijão Tropeiro, Ovo de Codorna, Carne do Peito de Frango, Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Brócolis. Abendessen: Pronto Light Frango Grelhado (Limão Siciliano), Pronto Light Mix de Legumes, Portuguese Pinto Beans, Brown Rice. Snacks/Sonstiges: Growth Supplements Whey Protein Concentrado 80%, Albumina, Growth Supplements Whey Protein Concentrado 80%, Supino Barra de Proteína. mehr...
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3690 kcal
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Bewegung:
Gehen (Mäßig) - 5 Km/h - 30 Minuten, Ruhen - 15 Stunden und 55 Minuten, Krafttraining (Mäßig) - 1 Stunde, Schlafen - 6 Stunden, Laufband - 35 Minuten. mehr...
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Zunahme von 1,4 kg pro Woche
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