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PESO: 101.4 kg / %BF: 22 / %BM: 36
basal: 2078 / main: 2858/ tdee: 2358
Lower Carb - Fat Loss (40/40/20)
236g protein
105g fats
118g 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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223.5 lb
Lost so far: 11.2 lb.
Still to go: 5.3 lb.
Diet followed 100%.
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losing 0.2 lb a week
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