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PESO: 103.7 kg / %BF: 20 / %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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228.6 lb
Lost so far: 9.5 lb.
Still to go: 8.2 lb.
Diet followed poorly.
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gaining 1.5 lb a week
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