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DIA 30/50
PESO = 101 kg / %BF: 29/ %BM: 33
need : 2140 / basal: 1918 / tdee : 2552
proteina [4kcal] (2,4g/1kg): 242 g = 969 kcal
carboidratos [4kcal] (2g/1kg): 202 g = 808 kcal
gordura [9kcal] (0,4g/1kg): 40 g = 363 kcal
Total: 2140 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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101 kg
Bisher verloren: 7,3 kg.
Still to go: 11 kg.
Diät befolgt: Recht gut.
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1604 kcal
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Fett: 55,98g | Eiw: 180,29g | Kohlh: 87,07g.
Frühstück: Growth Supplements Whey Protein Concentrado 80%, Probiótica Whey Bar. Mittagessen: Picanha sem Gordura, Ovo Frito, Feijão Carioca Cozido, Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Arroz Integral (Longo, Cozido). Abendessen: Frango Grelhado (Pele Não Consumida), Creme de Milho. Snacks/Sonstiges: Power One Pasta Integral de Amendoim - Torrado, Queensberry Geléia de Morango 100% Fruit, Probiótica Whey Bar. mehr...
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3072 kcal
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Bewegung:
Ruhen - 15 Stunden und 20 Minuten, Krafttraining (Mäßig) - 1 Stunde, Schlafen - 7 Stunden, Gehen (Langsam) - 3 Km/h - 40 Minuten. mehr...
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Verlust von 3,5 kg pro Woche
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