MaverickVespa 's dagbok, 24 feb 24

PESO: 117.5kg / %BF: 38 / %BM: 28

basal: 2000 / main: 3000 / tdee: 1800

Lower Carb - Fat Loss (40/40/20)
250g protein
110g fat
126g 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)

your 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

117,5 kg Tappat hittills: 5,5 kg.    Kvarvarande: 2,5 kg.    Kosten följs: Ganska bra.

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603 kcal

Fett: 19,02g | Prot: 73,86g | Kolh.: 32,61g.   Frukost: Aviação Manteiga com Sal, Café, Ovo Cozido, Pullman Pão Integral Artesano. Snacks/Annat: Growth Supplements Pré Treino Insanity , Growth Supplements 80% Whey Protein. mer...