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PESO: 117.5kg / %BF: 38 / %BM: 28
basal: 2000 / main: 3000 / tdee: 1800
Lower Carb - Fat Loss (40/40/20)
250g protein
110g fat
126g 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)
your 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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259.0 lb
Lost so far: 12.1 lb.
Still to go: 5.5 lb.
Diet followed reasonably well.
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Diet Calendar Entry for 24 February 2024:
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603 kcal
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Fat: 19.02g | Prot: 73.86g | Carb: 32.61g.
Breakfast: Aviação Manteiga com Sal, Café, Ovo Cozido, Pullman Pão Integral Artesano. Snacks/Other: Growth Supplements Pré Treino Insanity , Growth Supplements 80% Whey Protein. more...
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gaining 1.7 lb a week
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