Phasing
G-Section
(12 Jan - 17 Apr)
Date Weight Fat
%		 Water
%		 Protein
(g)		 Carbs
(g)		 Fiber
(g)		 Salt
(mg)		 Consumed
kcal		 Active
kcal		 Lean Body
Mass		 BMR TDEE Caloric
Deficit		 Expected
Loss		 Predicted
Weight
Mon 12/01/2026 98.88 27.70 52.80 70 77 22 5118 850 1370 71 1914 2199 2719 0.35 98.32
Tue 13/01/2026 97.76 27.40 53.00 67 57 24 5990 1109 269 71 1903 2187 1347 0.17 98.09
Wed 14/01/2026 97.77 27.10 53.20 77 79 25 6401 905 1164 71 1910 2194 2453 0.32 97.86
Thu 15/01/2026 97.73 27.00 53.30 81 82 27 7211 943 125 71 1911 2196 1378 0.18 97.63
Fri 16/01/2026 97.69 27.00 53.30 77 97 31 6646 956 1287 71 1910 2195 2526 0.33 97.40
Sat 17/01/2026 96.95 26.10 53.90 58 101 38 4015 821 415 72 1918 2203 1797 0.23 97.17
Sun 18/01/2026 96.78 26.50 53.70 67 84 35 3925 861 60 71 1906 2191 1390 0.18 96.94
Mon 19/01/2026 96.97 26.70 53.50 82 78 22 4849 926 1128 71 1905 2189 2391 0.31 96.71
Tue 20/01/2026 96.07 26.70 53.50 69 73 25 6455 844 206 70 1891 2173 1535 0.20 96.48
Wed 21/01/2026 96.59 26.30 53.80 55 94 30 4086 816 1078 71 1908 2192 2454 0.32 96.25
Thu 22/01/2026 96.53 26.60 53.60 90 139 36 6684 1015 76 71 1900 2184 1245 0.16 96.02
Fri 23/01/2026 95.73 26.40 53.80 75 149 52 10920 902 1094 70 1892 2174 2366 0.31 95.79
Sat 24/01/2026 95.56 25.50 54.40 74 87 33 5122 944 137 71 1908 2192 1385 0.18 95.56
Sun 25/01/2026 94.98 25.60 54.30 51 90 32 2924 765 103 71 1896 2179 1517 0.20 95.32
Mon 26/01/2026 95.10 25.70 54.20 74 96 23 4496 954 1102 71 1896 2179 2327 0.30 95.09
Tue 27/01/2026 94.77 26.30 53.80 55 111 29 3939 869 37 70 1879 2159 1327 0.17 94.86
Wed 28/01/2026 94.57 25.90 54.10 85 132 36 6617 948 1100 70 1884 2164 2316 0.30 94.63
Thu 29/01/2026 94.10 26.00 54.00 73 93 21 4571 917 105 70 1874 2153 1341 0.17 94.40
Fri 30/01/2026 94.06 25.90 54.10 68 105 30 6303 956 1063 70 1875 2155 2262 0.29 94.17
Sat 31/01/2026 93.59 26.80 53.40 56 90 35 4965 798 260 69 1850 2125 1587 0.21 93.94
Sun 01/02/2026 94.03 25.30 54.50 63 81 32 2394 857 52 70 1887 2168 1363 0.18 93.71
Mon 02/02/2026 94.72 25.20 54.60 58 90 19 3985 812 1063 71 1900 2184 2435 0.32 93.48
Tue 03/02/2026 93.71 25.30 54.50 65 115 34 3881 930 66 70 1882 2162 1298 0.17 93.25
Wed 04/02/2026 93.34 25.20 54.60 87 90 21 4555 978 943 70 1878 2158 2123 0.28 93.02
Thu 05/02/2026 93.28 25.50 54.40 64 93 23 4046 875 89 69 1871 2150 1364 0.18 92.79
Fri 06/02/2026 92.99 25.40 54.50 65 104 32 7807 895 1053 69 1868 2147 2305 0.30 92.56
Sat 07/02/2026 92.38 24.50 55.10 55 94 35 4745 820 39 70 1877 2156 1375 0.18 92.32
Sun 08/02/2026 92.16 24.60 55.00 56 86 25 3465 788 45 69 1871 2150 1407 0.18 92.09
Mon 09/02/2026 92.16 24.60 55.00 78 87 20 4723 920 1012 69 1871 2150 2242 0.29 91.86
Tue 10/02/2026 91.94 24.90 54.80 20 39 10 2932 1493 431 69 1861 2139 1077 0.14 91.63
Wed 11/02/2026 91.47 24.70 54.90 25 45 13 2933 358 925 69 1858 2135 2702 0.35 91.40
Thu 12/02/2026 91.80 24.80 54.90 81 92 25 4724 967 40 69 1861 2138 1211 0.16 91.17
Fri 13/02/2026 91.66 24.70 54.90 63 97 30 6886 869 1143 69 1861 2138 2412 0.31 90.94
Sat 14/02/2026 90.96 23.80 55.60 89 93 36 4820 1048 724 69 1867 2145 1821 0.24 90.71
Sun 15/02/2026 91.15 24.00 55.50 78 110 40 2324 1024 28 69 1866 2144 1148 0.15 90.48
Mon 16/02/2026 90.53 23.70 55.70 80 78 24 4259 933 917 69 1862 2139 2123 0.28 90.25
Tue 17/02/2026 90.34 23.90 55.50 105 38 19 2789 1285 50 69 1855 2131 896 0.12 90.02
Wed 18/02/2026 89.69 24.30 55.30 29 54 23 2466 306 832 68 1837 2110 2636 0.34 89.79
Thu 19/02/2026 88.84 23.70 55.70 85 91 27 4505 922 81 68 1834 2107 1266 0.16 89.56
Fri 20/02/2026 88.17 23.60 55.70 65 99 37 6847 887 891 67 1825 2097 2101 0.27 89.32
Sat 21/02/2026 88.74 23.60 55.80 91 96 48 3925 947 13 68 1834 2108 1174 0.15 89.09
Sun 22/02/2026 89.11 22.80 56.30 73 130 47 2398 895 233 69 1856 2132 1470 0.19 88.86
Mon 23/02/2026 88.78 23.20 56.00 55 103 30 3925 914 1222 68 1843 2117 2425 0.31 88.63
Tue 24/02/2026 88.13 23.20 56.10 85 88 22 5029 996 90 68 1832 2105 1199 0.16 88.40
Wed 25/02/2026 87.66 23.10 56.10 62 90 21 4404 872 920 67 1826 2098 2146 0.28 88.17
Thu 26/02/2026 86.81 22.80 56.30 70 92 25 4584 934 46 67 1818 2088 1200 0.16 87.94
Fri 27/02/2026 87.11 23.00 56.20 57 92 27 7132 896 1009 67 1819 2090 2203 0.29 87.71
Sat 28/02/2026 86.99 22.00 57.00 67 111 41 4228 876 450 68 1836 2109 1683 0.22 87.48
Sun 01/03/2026 87.26 22.60 56.50 71 127 43 3932 877 32 68 1829 2101 1256 0.16 87.25
Mon 02/03/2026 86.78 22.80 56.40 41 110 32 3750 710 195 67 1817 2088 1573 0.20 87.02
Tue 03/03/2026 85.94 22.70 56.40 67 133 43 3422 974 104 66 1805 2074 1204 0.16 86.79
Wed 04/03/2026 86.20 22.20 56.80 85 115 32 4293 958 86 67 1819 2090 1218 0.16 86.56
Thu 05/03/2026 85.09 22.20 56.80 79 115 32 4109 920 143 66 1800 2068 1291 0.17 86.32
Fri 06/03/2026 85.21 22.30 56.70 66 122 38 6404 921 76 66 1800 2068 1223 0.16 86.09
Sat 07/03/2026 85.46 21.60 57.30 74 124 46 4233 974 157 67 1817 2088 1271 0.17 85.86
Sun 08/03/2026 85.90 21.50 57.30 76 124 38 2004 912 49 67 1827 2099 1236 0.16 85.63
Mon 09/03/2026 85.57 22.10 56.80 89 118 30 4291 990 1072 67 1810 2079 2161 0.28 85.40
Tue 10/03/2026 84.59 21.70 57.20 20 40 10 2859 1759 126 66 1801 2069 436 0.06 85.17
Wed 11/03/2026 85.14 21.90 57.00 26 53 17 2690 367 951 66 1806 2075 2659 0.35 84.94
Thu 12/03/2026 84.72 21.50 57.30 64 122 33 3533 898 124 67 1807 2076 1302 0.17 84.71
Fri 13/03/2026 84.67 20.70 57.90 38 118 32 3517 754 1047 67 1820 2091 2384 0.31 84.48
Sat 14/03/2026 83.66 21.50 57.30 66 133 42 5104 861 37 66 1789 2055 1231 0.16 84.25
Sun 15/03/2026 83.56 20.50 58.00 64 197 44 5365 1201 163 66 1805 2074 1036 0.13 84.02
Mon 16/03/2026 84.52 20.90 57.80 83 106 30 4403 882 931 67 1814 2084 2133 0.28 83.79
Tue 17/03/2026 83.97 21.00 57.70 94 116 30 4675 985 945 66 1803 2071 2031 0.26 83.56
Wed 18/03/2026 83.29 20.90 57.70 74 126 31 6009 1350 60 66 1793 2060 770 0.10 83.32
Thu 19/03/2026 83.56 20.50 58.00 76 118 30 4115 895 78 66 1805 2074 1257 0.16 83.09
Fri 20/03/2026 83.30 20.60 57.90 8 53 8 382 302 379 66 1799 2067 2144 0.28 82.86
Sat 21/03/2026 82.41 20.30 58.20 26 77 12 5 760 1210 66 1789 2055 2505 0.33 82.63
Sun 22/03/2026 81.12 20.30 58.20 9 115 17 426 549 444 65 1766 2030 1925 0.25 82.40
Mon 23/03/2026 81.06 20.20 58.30 61 116 29 3975 949 1013 65 1767 2031 2095 0.27 82.17
Tue 24/03/2026 81.48 19.70 58.70 23 46 11 2730 1825 251 65 1783 2049 475 0.06 81.94
Wed 25/03/2026 82.32 20.10 58.30 25 50 15 3070 436 1013 66 1791 2058 2635 0.34 81.71
Thu 26/03/2026 82.15 19.90 58.40 76 114 23 4532 1024 125 66 1791 2058 1159 0.15 81.48
Fri 27/03/2026 81.66 19.40 58.80 59 119 27 7285 959 1099 66 1792 2059 2199 0.29 81.25
Sat 28/03/2026 81.23 18.80 59.30 54 142 30 5493 1007 148 66 1795 2062 1203 0.16 81.02
Sun 29/03/2026 81.93 20.20 58.20 71 112 27 4105 943 24 65 1782 2048 1129 0.15 80.79
Mon 30/03/2026 81.69 20.00 58.40 70 90 19 4271 889 983 65 1782 2047 2141 0.28 80.56
Tue 31/03/2026 80.87 19.70 58.60 40 189 43 3577 2587 487 65 1773 2037 -63 -0.01 80.32
Wed 01/04/2026 81.45 19.70 58.60 22 46 14 2950 396 - 65 1783 2048 1652 0.21 80.09
Thu 02/04/2026 - - - - - - - - - - - - - - 79.86
Fri 03/04/2026 - - - - - - - - - - - - - - 79.63
Sat 04/04/2026 - - - - - - - - - - - - - - 79.40
Sun 05/04/2026 - - - - - - - - - - - - - - 79.17
Mon 06/04/2026 - - - - - - - - - - - - - - 78.94
Tue 07/04/2026 - - - - - - - - - - - - - - 78.71
Wed 08/04/2026 - - - - - - - - - - - - - - 78.48
Thu 09/04/2026 - - - - - - - - - - - - - - 78.25
Fri 10/04/2026 - - - - - - - - - - - - - - 78.02
Sat 11/04/2026 - - - - - - - - - - - - - - 77.79
Sun 12/04/2026 - - - - - - - - - - - - - - 77.56
Mon 13/04/2026 - - - - - - - - - - - - - - 77.32
Tue 14/04/2026 - - - - - - - - - - - - - - 77.09
Wed 15/04/2026 - - - - - - - - - - - - - - 76.86
Thu 16/04/2026 - - - - - - - - - - - - - - 76.63
Fri 17/04/2026 - - - - - - - - - - - - - - 76.40
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