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PESO: 119.5 kg / %BF: 28.5 / %BM: 32
basal: 2118 / main: 2541 / tdee: 2041
Lower Carb - Fat Loss (40/40/20)
204g protein
91g fats
102g 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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263.5 lb
Lost so far: 7.7 lb.
Still to go: 9.9 lb.
Diet followed reasonably well.
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Diet Calendar Entry for 15 November 2021:
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1629 kcal
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Fat: 86.13g | Prot: 162.26g | Carb: 47.74g.
Breakfast: Ovo Cozido. Lunch: Carioca Feijão Cozido, Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Sadia Filezinho de Frango (Sassami). Dinner: Lentilhas Cozidas, Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Peito de Frango no Forno, Grelhado ou Assado. Snacks/Other: Mandubim Pasta de Amendoim Integral com Amendoim Granulado , Ovo Cozido. more...
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gaining 0.8 lb a week
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