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DIA 50/50 = -9kg
PESO = 99.8 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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219.8 lb
Lost so far: 19.0 lb.
Still to go: 21.4 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 13 September 2017:
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1924 kcal
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Fat: 76.75g | Prot: 168.10g | Carb: 136.22g.
Breakfast: Probiótica Whey Bar, Growth Supplements Whey Protein Concentrado 80%. Lunch: Carne de Porco do Lombo Assada, Brócolis, Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Feijão Preto Cozido, Arroz Integral (Longo, Cozido). Dinner: Seara Steak de Frango, Pronto Light Mix de Legumes, Arroz Integral, Feijão Preto. Snacks/Other: Power One Pasta Integral de Amendoim - Torrado, Queensberry Geléia de Morango 100% Fruit, Probiótica Whey Bar. more...
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2439 kcal
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Activities & Exercise:
Sleeping - 7 hours, Resting - 17 hours. more...
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gaining 3.1 lb a week
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