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PESO: 118.6 kg / %BF: 29 / %BM: 32
basal: 2189 / main: 3010 / tdee: 2510
Lower Carb - Fat Loss (40/40/20)
251g protein
112g fats
125g 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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261.5 lb
Lost so far: 9.7 lb.
Still to go: 7.9 lb.
Diet followed reasonably well.
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Diet Calendar Entry for 17 December 2021:
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888 kcal
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Fat: 31.16g | Prot: 70.67g | Carb: 85.10g.
Breakfast: Ovo Cozido. Lunch: Sonda Ameixa Vermelha, Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Swift Filezinho de Peito (Sassami), Carioca Feijão Cozido. Snacks/Other: Dolce Gusto Mochaccino Canela, Biscoitos Simples ou de Leite de Manteiga. more...
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losing 2.0 lb a week
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