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PESO: 108.3 kg / %BF: 23 / %BM: 35
basal: 2173 / main: 2998 / tdee: 2488
Lower Carb - Fat Loss (40/40/20)
249g protein
111g fats
124g 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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238.8 lb
Lost so far: 4.0 lb.
Still to go: 7.3 lb.
Diet followed reasonably well.
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gaining 2.0 lb a week
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