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Dia 5
PESO: 104,3kg / %BF: 23.8 / %BM: 35.7
need: 2210 / basal: 2104 / tdee: 2799
proteina [4kcal] (2,4g/1kg): 250 g = 1001 kcal
carboidratos [4kcal] (2g/1kg): 208 g = 834 kcal
gordura [9kcal] (0,4g/1kg): 41 g = 375 kcal
LBM = (1 – BF%) * total body weight
BMR = (LBM * 21.6) + 370
TDEE = BMR * 1,33 (if you exercise 3 to 5 hours per week)
maximum muscular potential is 78 kg at 5% body fat.
82 kg at 10% body fat
86 kg at 15% body fat
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229.9 lb
Lost so far: 2.9 lb.
Still to go: 53.6 lb.
Diet followed reasonably well.
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losing 3.1 lb a week
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