Gasto Calrico Dirio

Peso
63
Kilos
Altura
185
Centimetros
Idade
21
Anos
FA
1.25
Coeficiente
GCD
2144 Kcals/dia

TOTAL

1644

Kcals/dia

Fator de Atividade (FA)

Sedentrio
1.0
Super Levemente Ativo 1.2
Levemente Ativo
1.4
Moderadamente Ativo
1.6
Altamente Ativo
1.8
Extremamente Ativo
2.0

13
Goal:%BF
perder gordura
at cintura no umbigo for igual a
0,45 altura (83,25cm)
680Kcal Fats
510 Prot
510 Carbs

Fases:
1 - Cutting (3 meses)
2 - Manuteno (3 semanas)
3 - Lean Bulk (1 ano)
- Repetir o processo, de forma a sempre ficar com menos
de 15% BF.

Dias

15/1/16 16/1/16
Peso (kg, 7:30)
Peito
Brao Direito
Brao Esquerdo
Umbigo 2" acima
Umbigo
Coxa Direita
Coxa Esquerda
Cintura
Medies com fita
uma vez por
semana, toda
segunda-feira. Tudo
em centmetros

Observaes
Did you actually progress this week even though you cant see anything in the mirror?
The scale didnt move, but did you lose fat and gain muscle?
Peso: todo dia de manh, depois tirar a mdia da semana.
Tire fotos uma vez por ms, na mesma pose, hora, etc.
Are your strength stats up? Stomach measurements down? If so then thats progress.

17/1/16 18/1/16 19/1/16 20/1/16 21/1/16 22/1/16 23/1/16 24/1/16 25/1/16

64.4

64.5

26/1/16 27/1/16 28/1/16 29/1/16 30/1/16 31/1/16

.

65.7 .

1/2/16

2/2/16

3/2/16

65.5

65.1

64.8

88
28
30
80
83

4/2/16

5/2/16
65.5

6/2/16

7/2/16

8/2/16
66

9/2/16 10/2/16 11/2/16 12/2/16

13/2/16 14/2/16 15/2/16 16/2/16 17/2/16 18/2/16 19/2/16 20/2/16 21/2/16

65.5

65

Em 20 dias,
no ganhei
peso. Estou
progredindo?

22/2/16 23/2/16 24/2/16 25/2/16 26/2/16 27/2/16 28/2/16 29/2/16

66

1/3/16

2/3/16

3/3/16

4/3/16

5/3/16

65.3

65.7

66.5
84.5
29
29.4
77
81
53
53
88

6/3/16

7/3/16

8/3/16

9/3/16 10/3/16

11/3/16 12/3/16 13/3/16 14/3/16 15/3/16 16/3/16 17/3/16 18/3/16 19/3/16

20/3/16 21/3/16 22/3/16 23/3/16 24/3/16 25/3/16 26/3/16 27/3/16 28/3/16

29/3/16 30/3/16 31/3/16

1/4/16

2/4/16

3/4/16

4/4/16

5/4/16

6/4/16

7/4/16

8/4/16

9/4/16 10/4/16 11/4/16 12/4/16 13/4/16 14/4/16 15/4/16

16/4/16 17/4/16 18/4/16 19/4/16 20/4/16 21/4/16 22/4/16 23/4/16 24/4/16

25/4/16 26/4/16 27/4/16 28/4/16 29/4/16 30/4/16

1/5/16

2/5/16

3/5/16

4/5/16

5/5/16

6/5/16

7/5/16

8/5/16

9/5/16 10/5/16

Dias da Semana

3/19/2016 3/20/2016 3/21/2016 3/22/2016

Samedi
Dimanche Lundi
Mardi

Comeu certinho?
Durao do Cutting: 7 semanas
Incio: 19/03/2016
Refeed

3/23/2016 3/24/2016 3/25/2016 3/26/2016 3/27/2016 3/28/2016 3/29/2016 3/30/2016

Mercredi
Jeudi
Vendredi
Samedi
Dimanche Lundi
Mardi
Mercredi

Refeed

Refeed

3/31/2016
4/1/2016
4/2/2016
4/3/2016
4/4/2016
4/5/2016
4/6/2016
4/7/2016
Jeudi
Vendredi
Samedi
Dimanche Lundi
Mardi
Mercredi
Jeudi

Refeed

Refeed

4/8/2016
4/9/2016 4/10/2016 4/11/2016 4/12/2016 4/13/2016 4/14/2016 4/15/2016
Vendredi
Samedi
Dimanche Lundi
Mardi
Mercredi
Jeudi
Vendredi

Refeed

Refeed

Refeed

4/16/2016 4/17/2016 4/18/2016 4/19/2016 4/20/2016 4/21/2016 4/22/2016 4/23/2016

Samedi
Dimanche Lundi
Mardi
Mercredi
Jeudi
Vendredi
Samedi

Refeed

Refeed

4/24/2016 4/25/2016 4/26/2016 4/27/2016 4/28/2016 4/29/2016 4/30/2016

5/1/2016
Dimanche Lundi
Mardi
Mercredi
Jeudi
Vendredi
Samedi
Dimanche

Refeed

Refeed

5/2/2016
5/3/2016
5/4/2016
5/5/2016
5/6/2016
5/7/2016
5/8/2016
5/9/2016
Lundi
Mardi
Mercredi
Jeudi
Vendredi
Samedi
Dimanche Lundi

Refeed

Refeed

Refeed

5/10/2016
Mardi

FIM DO CUTTING

Caf

Almoo
Ptn (A) Ptn (V) Carb

315ml
25g (2sp)
13ml (1sp)

Caf Preto
Ghee
Coconut Oil

kcals
256.5

(g)
(kcal)

Fat

16.5
12

0
0

0
0

0
0

28.5
257

Ptn (A)

100g
240g
13ml (1sp)
15g

kcals
635.78

Pr-Treino

22:00

0
0

0
0

0
0

Ptn (A)

0
0

kcals
820.8

Arroz Branco
Frango
Arroz Branco
frango
Arroz Branco

3.75
64
3.75
17
2.5

(g) 91
(kcal) 364

Ceia
Ptn (A) Ptn (V) Carb

kcals
0

2.1

(g) 34.9
(kcal) 140

Fat

150g
200g
150g
50g
100g
(g)
(kcal)

2.1
30.7

Jantar (ps treino)

Ptn (A) Ptn (V) Carb

kcals
0

Brcolis
Ovo Cozido
Coconut Oil
Brazil Nuts

(g)
(kcal)

0
0

0
0

0
0

Fat

0
0

Ptn (A)

kcals
0

(g)
(kcal)

0
0

CONTINUAR A DIETA ATUAL ATEH MINHA MAE VOLTAR --- MEDIR FORCA E MEDIDAS
200g
200g

Ovo Cozido
Ovo Cozido

25.6
25.6

Lanche
Ptn (V) Carb

0
0

Fat

Ptn (A) Ptn (V) Carb

Fat

4.4
2.7

0.5
27.6
13
1.95 10

OFF
G
Protein (A) 148.5
Protein (V)
0
Carbs 204.7
Fat 80.4
Excedente
Protein e Carb / Kg

0
0

9.05 51.1
36.2 460

kcals
0

(g)
(kcal)

0
0

Shake Hiper (ps) Ptn (A)

Ptn (V) Carb

Fat

42.2

0.3

42.2

0.3

28.1

0.2

400ml
2 (120g)
60g

Leite Integral
Banana
aveia
GojiBery

12
1.6
9

0
0

0
0

Ptn (V) Carb

0
0

0
0
Fat

Protein(A)
Carbs

2.00
1.00

Diviso de Macronutrientes por R

Macro
g total
Protein(A) 126
Carbs
63
Fat
115

18
31.2
34

Refeed: 2200 Kcal.

0
0

112
450

0.8
7.2

Ptn (V) Carb

Fat

0
0

0
0

0
0

kcals
423.2

(g) 22.6
(kcal) 90.4

0
0

83.2
333

Ptn (A) Ptn (V) Carb

kcals
0

(g)
(kcal)

0
0

0
0

0
0

0
0

Fat

0
0

FORCA E MEDIDAS
0
0

2.24
2.24

23
23

400ml
Leite Integral
12
2 (120g)Banana 1.6
60g aveia 9
albumina 20
25g
GojiBery

0
0

18###
31.2
###
34###

%
28
38
34
Total
Excedente

Kcal
g/kg
594 2.4
0 --819 3.2
724 1.3
2136 kcals
-7 kcals

Protein e Carb / Kg

g/kg
g/kg

126
63

23
142

e Macronutrientes por Refeio

meals g/meal
7
18
4
16
3
38

2200 Kcal.

Caf

Custo (kg)

Almoo Custo (kg)

100g
200g

TOTAL (REF):
Total do Dia
Total Estimado
TOTAL
SUPERESTIAMADO

R$ 0.00
R$ 7.08
R$ 447.31
R$ 492.04

Brcolis
Ovo Cozido

R$ 11.37
R$ 11.30

R$ 3.40

Lanche
20g

Custo (kg)

Castanhas do Par R$ 70.90

Pr-Treino
150g
1

Arroz Branco
Banana

Carne Ru
R$ 1.42

Custo (kg)
R$ 3.00
R$ 6.00

R$ 1.50

Jantar (ps treino) Custo (kg)

150g
200g

Arroz Branco
Frango

R$ 3.00
R$ 12.00

R$ 0.76