|
DIA 24/50
PESO = 101.8 kg / %BF: 29/ %BM: 33
basal: 1931 / need : 2157 / tdee : 2568
proteina [4kcal] (2,4g/1kg): 244 g = 977 kcal
carboidratos [4kcal] (2g/1kg): 203 g = 814 kcal
gordura [9kcal] (0,4g/1kg): 40 g = 366 kcal
Total: 2157 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)
|
101,8 kg
Bisher verloren: 6,5 kg.
Still to go: 11,8 kg.
Diät befolgt: Recht gut.
|
|
1497 kcal
|
Fett: 48,92g | Eiw: 163,46g | Kohlh: 162,24g.
Frühstück: Growth Supplements Whey Protein Concentrado 80%, Supino Supino Protein Chocolate. Mittagessen: Batata Inglesa Cozida, Feijão Carioca Cozido, Carne do Peito de Frango, Ovo de Codorna, Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras). Abendessen: Almanara Beirute de Rosbife. Snacks/Sonstiges: Nescafé Mocaccino, Supino Supino Protein Chocolate, Queensberry Geléia de Morango 100% Fruit, Power One Pasta Integral de Amendoim - Torrado. mehr...
|
|
2640 kcal
|
Bewegung:
Ruhen - 16 Stunden und 30 Minuten, Schlafen - 7 Stunden, Gehen/Walken (Sportlich) - 5,5 Km/h - 30 Minuten. mehr...
|
Zunahme von 3,5 kg pro Woche
|