|
PESO: 116.6 kg / %BF: 30 / %BM: 32
basal: 2133 / main: 2933 / tdee: 2433
Lower Carb - Fat Loss (40/40/20)
243g protein
108g
122g 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
|
257.1 lb
Lost so far: 14.1 lb.
Still to go: 3.5 lb.
Diet followed reasonably well.
|
Diet Calendar Entry for 07 January 2022:
|
1536 kcal
|
Fat: 50.27g | Prot: 138.35g | Carb: 145.20g.
Breakfast: Ovo Cozido. Lunch: Swift Filé Mignon Suíno , Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Hellmann's Maionese Verde, Batata-Doce (sem Sal, no Forno com Casca, Cozido), Hemmer Molho Barbecue. Dinner: Hellmann's Maionese Verde, Abacaxi, Predilecta Milho Verde em Conserva, Swift Filezinho de Peito (Sassami), Bombay Sweet Chilli Tradicional, Tio João Arroz Integral Cozido, Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Mangas. Snacks/Other: Banana Nanica, Growth Supplements Pasta de Amendoim Growth, Growth Supplements Pasta de Amendoim Growth, Goiaba Vermelha. more...
|
losing 2.4 lb a week
|