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PESO = 103.8 kg
basal: 2199
tdee: 2579
%BF: +/-30
proteina (2,4g/1kg): 249 g = 996 kcal
carboidratos (2g/1kg): 207 g = 830 kcal
gordura (0,4g/1kg): 41 g = 373 kcal
total 2199 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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228.8 lb
Lost so far: 3.7 lb.
Still to go: 54.7 lb.
Diet followed 100%.
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Diet Calendar Entry for 22 March 2017:
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1764 kcal
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Fat: 51.66g | Prot: 186.08g | Carb: 137.66g.
Breakfast: Growth Supplements Whey Protein Concentrado 80%, Pasta de Amendoim, Geléia (Todos os Sabores), Pullman Pão de Forma Integral 12 Grãos. Lunch: Feijão Preto (Semente Madura, com Sal, Cozido, Fervido), Ovo Cozido, Peito de Frango, Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras). Dinner: Peito de Frango no Forno, Grelhado ou Assado, Batata Doce Cozida, Óleo de Coco. Snacks/Other: Supino Supino Protein Coco com Chocolate. more...
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losing 15.4 lb a week
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