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PESO: 117.7 kg / %BF: 30 / %BM: 32
basal: 2154 / main: 2962 / tdee: 2462
Lower Carb - Fat Loss (40/40/20)
246g protein
109g fats
123g 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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259.5 lb
Lost so far: 11.7 lb.
Still to go: 6.0 lb.
Diet followed reasonably well.
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Diet Calendar Entry for 31 December 2021:
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1970 kcal
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Fat: 64.17g | Prot: 128.40g | Carb: 154.65g.
Breakfast: Panco Pão 100% Integral Castanhas Brasileiras, Ovo Cozido, Growth Supplements Pasta de Amendoim Growth, Queensberry Geléia de Morango. Lunch: Taeq Mini Cenoura, Hellmann's Maionese, Swift Filezinho de Peito (Sassami), Manteiga (com Sal), Predilecta Milho Verde em Conserva. Dinner: Vinho Merlot, Perdigão Peito de Chester Defumado (40g), Arroz Branco (Cozido), Salada de Maionese. Snacks/Other: Bauducco Chocottone. more...
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losing 1.0 lb a week
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