Sabah bi tartıldım oda ne :D kilo 87 aman tanrım didim =) Bu gün ilk gün hadi hayırlısı alkol şeker ekmek gene bırakıorum =) Şuraya amino asit omega vitamin mineral hesaplamalarımı bırakayımda lazım olur :D
Macro nutrients (intakes recommendations) Macro nutrients Intakes Recommendations Maximum Tolerated Intakes Food Energy 3330kcal NR Proteins 80g 290g Carbohydrate 370g 540g Lipid 70g 130g » Saturated fat 23g 43g » Monounsaturated fat 23g 43g » Polyunsaturated fat 23g 43g » » Omega 3 1.6g 3g » » Omega 6 17g 30g » Cholesterol 20mg 300mg Dietary fiber 38g NR Water 3700g NR
Vitamins (intakes recommendations) Vitamins Intakes Recommendations Maximum Tolerated Intakes Vitamin A 900µg NR » Retinol 900µg 3000µg » beta-Carotene 3240µg NR Thiamine 1.2mg NR Riboflavin 1.3mg NR Niacin 16NE NR Pantothenic acid 5mg NR Vitamin B6 1.3mg 100mg Folic acid 400µg NR Vitamin B12 2.4µg NR Vitamin C 90mg 2000mg Vitamin D 5µg NR Vitamin E 15mg NR Vitamin K 120µg NR
Dietary minerals (intakes recommendations) Dietary minerals Intakes Recommendations Maximum Tolerated Intakes Calcium 1000mg 2500mg Copper 0.9mg 10mg Iron 8mg 45mg Magnesium 420mg NR Manganese 2.3mg 11mg Phosphorus 700mg 4000mg Potassium 4700mg NR Selenium 55µg 400µg Sodium 1500mg 2300mg Salt (sodium equivalence) 4100mg 6200mg Zinc 11mg 40mg
Essential amino acids (intakes recommendations) Essential amino acids Intakes Recommendations Maximum Tolerated Intakes Histidine 0.87g NR Isoleucine 1.7g NR Leucine 3.4g NR Lysine 2.6g NR Methionine 1.3g NR Phenylalanine 2.2g NR Threonine 1.3g NR Tryptophan 0.35g NR Valine 2.4g NR
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87 kg
Sejauh ini Berkurang: 10,5 kg.
Sisa: 15 kg.
Diet diikuti: Cukup Baik.
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Lihat Kalender Diet, 04 November 2019:
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1173 kkal
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Lemak: 61,86g | Prot: 29,25g | Karb: 126,78g.
Makan Pagi: Şekersiz Türk Kahvesi. Makan Siang: Şekersiz Türk Kahvesi. Makan Malam: Kabak Yemeği, Pirinç Pilavı, Ev Yapımı Yoğurt. lagi...
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Memperoleh 1,4 kg dalam 1 minggu
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