MaverickVespa 's dagbok, 30 jan 22

PESO: 114.7 kg / %BF: 29 / %BM: 32

basal: 2129 / main: 2927 / tdee: 2427

Lower Carb - Fat Loss (40/40/20)
243g protein
108g fat
121g 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

114,7 kg Tappat hittills: 8,3 kg.    Kvarvarande: 0 kg.    Kosten följs: Ganska bra.

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2291 kcal

Fett: 130,69g | Prot: 187,54g | Kolh.: 59,81g.   Frukost: Paulista Leite Desnatado, Ovo Cozido, Growth Supplements Whey Protein 80% Sabor Sorvete de Creme, Queensberry Geléia de Morango, Growth Supplements Creme de Avelã, Derbak Coalhada Seca , Queijo Provolone. Lunch: Danone Yopro 25G High Protein Chocolate. Middag: Vinho Cabernet Sauvignon, Tirolez Queijo Parmesão, Seara Salame com Borda de Pimenta. Snacks/Annat: Queijo Brie, Cashews Royale Castanha de Caju. mer...