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PESO: 105 kg / %BF: 21 / %BM: 37
basal: 2162/ main: 2594 / tdee: 2094
Lower Carb - Fat Loss (40/40/20)
209g protein
93g fats
105g carbs
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. Most people have no desire to be 5% body fat though, so you'd be 82 kg at 10% body fat & 86 kg at 15% body fat.
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231.5 lb
Lost so far: 6.6 lb.
Still to go: 11.0 lb.
Diet followed N/A.
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Diet Calendar Entries for 15 October 2018:
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1286 kcal
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Fat: 61.94g | Prot: 115.01g | Carb: 64.83g.
Lunch: Ovo Frito, Torresmo, Peito de Frango no Forno, Grelhado ou Assado, Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Tio João Arroz Integral Cozido, Ovo de Codorna, Camil Feijão Carioca Temperado Cozido. Dinner: Legumes Refogados, Peito de Frango no Forno, Grelhado ou Assado. Snacks/Other: Santa Helena Pasta Integral de Amendoim, Pullman Pão de Forma Integral 12 Grãos, Queensberry Geléia de Morango 100% Fruit. more...
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2991 kcal
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Activities & Exercise:
Sleeping - 7 hours, Resting - 15 hours and 50 minutes, Walking (slow) - 2/mph - 30 minutes, Weight Training (moderate) - 40 minutes. more...
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losing 6.6 lb a week
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