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PESO: 102.8 kg / %BF: 23 / %BM: 35
basal: 2080 / main: 2496 / tdee: 1996
Lower Carb - Fat Loss (40/40/20)
200g protein
89g fats
100g 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)
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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226.6 lb
Lost so far: 11.5 lb.
Still to go: 6.2 lb.
Diet followed 100%.
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Diet Calendar Entry for 21 November 2018:
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1422 kcal
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Fat: 60.54g | Prot: 150.23g | Carb: 61.30g.
Lunch: Tio João Arroz Integral Cozido, Ovo de Codorna, Peito de Frango no Forno, Grelhado ou Assado, Salada de Alface com Vegetais Variados (com Tomates e/ou Cenouras), Pururuca. Dinner: Peito de Frango no Forno, Grelhado ou Assado, Arroz Integral (Longo, Cozido), Ovo. more...
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losing 13.9 lb a week
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