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Dia 5
PESO: 104.4 kg / %BF: 22 / %BM: 36
need: 2055/ basal: 2129/ tdee: 2555
proteina [4kcal] (2,4g/1kg): 205 g = kcal
carboidratos [4kcal] (2g/1kg): 103 g = kcal
gordura [9kcal] (0,4g/1kg): 91 g = 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)
your maximum muscular potential is 78 kg at 5% body fat.
so you'd be 82 kg at 10% body fat & 86 kg at 15% body fat.
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230.2 lb
Lost so far: 1.8 lb.
Still to go: 53.8 lb.
Diet followed reasonably well.
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losing 3.1 lb a week
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