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PESO = 104.8 kg
basal: 2221
tdee: 2540
%BF: +/-30
proteina (2,4g/1kg): 251 g = 1006 kcal
carboidratos (2g/1kg): 209 g = 838 kcal
gordura (0,4g/1kg): 41 g = 377 kcal
total 2221 kcal
1g carbo = 4 kcal
1g proteina = 4 kcal
1g gordura = 9 kcal
LBM = (1 – BF%) * total body weight
BMR = 370 + (21.6 * LBM)
TDEE = BMR * 1,33 (if you exercise 3 to 5 hours per week)
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231.0 lb
Lost so far: 1.5 lb.
Still to go: 56.9 lb.
Diet followed 100%.
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Diet Calendar Entry for 21 March 2017:
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1992 kcal
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Fat: 61.54g | Prot: 204.60g | Carb: 155.16g.
Breakfast: Pullman Pão de Forma Integral 12 Grãos, Geléia (Todos os Sabores), Pasta de Amendoim, Growth Supplements Whey Protein Concentrado 80%, Óleo de Coco. Lunch: Geléia (Todos os Sabores), Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Batata Assada, Peito de Frango. Dinner: Santa Helena Pasta Integral de Amendoim, Pullman Pão de Forma Integral 12 Grãos, Growth Supplements Whey Protein Concentrado 80%, Óleo de Coco. Snacks/Other: Trio Barra de Proteína (33g), Growth Supplements Whey Protein Concentrado 80%, Naturovos Albumina de Chocolate. more...
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losing 6.2 lb a week
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