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to help a little with my weight lose I select that I'm seredatory and fast weight lose( that gives me 2100 cals a day) for a male. then I try to eat 1000-500 under that (1100- 1600 cals a day) i don't know if it's bad or not but when I calculate the amount of cals I burn a day (usually 2900-3700) that around 2000 cals deficit a day i did this for 3 months and managed to lose 50 lbs in 3 months. I wouldn't recommend this because before I was "healthy" and had alot of energy but after the strain on my body I'm left with anemia and fatigued most of the day and now I can't break the cycle and go back to "regular" eating.
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74,6 kg
Perdidos até agora: 30,6 kg .
Ainda faltam: 0 kg .
Dieta cumprida: Razoavelmente Bem.
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1919 kcal
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Líp: 53,56g | Prot: 127,69g | Carbs : 239,14g.
Pequeno Almoço: Coffee, Sugar, Bananas, Rogers Porridge Oats. Almoço: Simply Poultry Chicken Breast, Liberte Greek Yogurt - Vanilla, Strawberries, Bananas. Jantar: Chicken Breast (Skin Not Eaten), Bell Peppers, Mayonnaise, Rio Mare Solid Light Tuna in Olive Oil (52g), Penne. Snacks/Outros: Hershey's Chipits, Cadbury Mini Eggs, Great Value Milk Chocolate Eggs. mais...
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3392 kcal
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Exercício:
Correr - 11/kph - 15 minutos, Abdominais - 30 minutos, Caminhar (Moderado) - 5/kph - 1 hora, Step - 30 minutos, Musculação - 45 minutos, Dormir - 8 horas, Descansar - 12 horas e 35 minutos, Ginástica (Pesada, p.e. Flexões) - 25 minutos. mais...
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A Perder 1,6 kg por Semana
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