Age 20 weight 162 lbs 5'7''
Estimate #1 based on height and weight
Your "Ponderal Index" is 12.57 which gives an estimated body fat of 22.3% (36.1 pounds of fat)
Estimate #2 based on waist size and weight
Estimated body fat of 7.9% (12.8 pounds of fat)
Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
240ml 2% Milk 137 5 3 13 0 13 10
1 y 4 Eggs 240 15 4.5 3 0 0 24
1/3 Cup Oats 110 2.5 0 19 3 0 3
Chiken 200gm 204 4.6 0 4.6 0 0 40
Bread 2 pcs 185 3.7 0.5 31.7 4 0 6.6
Fish Oil 1 cap 10 1 0 0 0 0 0
Omega 3-6-9 2 caps 20 2 0.5 0 0 0 0
60g Whey Protein Supplement (Optimum Nutrition) 220 3 1 6 0 2 46
240ml 2% Milk 137 5 3 13 0 13 10
Low Fat Cheese Cottage 1 cup 200 5 3 7 0 0 28
1 Fruit
Tuna/corn 240gm 180 2.4 0 2 0 0 48
27gm Whey Protein Supplement (WPI) 90 0 0 1 0 0 22
TOTALS 1733 49.2 15.5 100.3 7 28 237.6
PERCENT 25.55% 23.15% 54.84%
*Note: notice that i have 1 fruit with my cottage cheese; can be an apple or a bannana so add extra cals
*Mayb ill add an extra scoop of protein at 6am
*Supps taken: THermogain lets see if this shit works, fatty acids, protein
Estimate #1 based on height and weight
Your "Ponderal Index" is 12.57 which gives an estimated body fat of 22.3% (36.1 pounds of fat)
Estimate #2 based on waist size and weight
Estimated body fat of 7.9% (12.8 pounds of fat)
Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
240ml 2% Milk 137 5 3 13 0 13 10
1 y 4 Eggs 240 15 4.5 3 0 0 24
1/3 Cup Oats 110 2.5 0 19 3 0 3
Chiken 200gm 204 4.6 0 4.6 0 0 40
Bread 2 pcs 185 3.7 0.5 31.7 4 0 6.6
Fish Oil 1 cap 10 1 0 0 0 0 0
Omega 3-6-9 2 caps 20 2 0.5 0 0 0 0
60g Whey Protein Supplement (Optimum Nutrition) 220 3 1 6 0 2 46
240ml 2% Milk 137 5 3 13 0 13 10
Low Fat Cheese Cottage 1 cup 200 5 3 7 0 0 28
1 Fruit
Tuna/corn 240gm 180 2.4 0 2 0 0 48
27gm Whey Protein Supplement (WPI) 90 0 0 1 0 0 22
TOTALS 1733 49.2 15.5 100.3 7 28 237.6
PERCENT 25.55% 23.15% 54.84%
*Note: notice that i have 1 fruit with my cottage cheese; can be an apple or a bannana so add extra cals
*Mayb ill add an extra scoop of protein at 6am
*Supps taken: THermogain lets see if this shit works, fatty acids, protein