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DIA 49/50
PESO = 99.5 kg / %BF: 27/ %BM: 34
need : 2109 / basal: 1938 / tdee : 2578
proteina [4kcal] (2,4g/1kg): 238 g = 955 kcal
carboidratos [4kcal] (2g/1kg): 199 g = 796 kcal
gordura [9kcal] (0,4g/1kg): 39 g = 358 kcal
Total: 2109 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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219.4 lb
Lost so far: 19.4 lb.
Still to go: 20.9 lb.
Diet followed 100%.
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Diet Calendar Entries for 12 September 2017:
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2068 kcal
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Fat: 62.84g | Prot: 215.67g | Carb: 152.48g.
Breakfast: Growth Supplements Whey Protein Concentrado 80%, Probiótica Whey Bar. Lunch: Kibe Frito, Carne do Peito de Frango, Brócolis, Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Feijão Preto Cozido, Arroz Integral (Longo, Cozido). Dinner: Feijão Preto, Arroz Integral, Pronto Light Mix de Legumes, Seara Steak de Frango. Snacks/Other: Queensberry Geléia de Morango 100% Fruit, Power One Pasta Integral de Amendoim - Torrado, Growth Supplements Whey Protein Concentrado 80%, Probiótica Whey Bar, Albumina. more...
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3026 kcal
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Activities & Exercise:
Sleeping - 7 hours, Walking (slow) - 2/mph - 40 minutes, Weight Training (moderate) - 1 hour, Resting - 15 hours and 20 minutes. more...
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losing 18.5 lb a week
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