Planilha Gorgonoidiana

Clculo de % de Gordura
Nome Gorgonoid
Sexo Masculino
Ganhos
### + 0.0% ###
Quadril % de Massa
Data Altura Pescoo Cintura Peso
(Feminino) Gordura (BF) Magra
23/04/16 187.0 cm 40.0 cm 81.0 cm 79.8 kg 12.1% 70.1 kg
09/05/16 187.0 cm 40.0 cm 82.0 cm 82.4 kg 13.0% 71.7 kg
26/05/16 187.0 cm 39.7 cm 82.3 cm 83.8 kg 13.5% 72.5 kg
04/06/16 187.0 cm 40.5 cm 84.0 cm 85.2 kg 14.2% 73.1 kg
15/06/16 187.0 cm 40.7 cm 84.5 cm 86.5 kg 14.4% 74.0 kg
18/06/16 187.0 cm 41.2 cm 85.0 cm 87.5 kg 14.4% 74.9 kg
27/06/16 187.0 cm 41.2 cm 85.6 cm 89.0 kg 14.9% 75.7 kg
02/07/16 187.0 cm 41.5 cm 85.7 cm 90.0 kg 14.8% 76.7 kg
09/07/16 187.0 cm 41.7 cm 86.5 cm 91.6 kg 15.3% 77.6 kg
15/07/16 187.0 cm 42.0 cm 86.8 cm 92.4 kg 15.3% 78.3 kg
21/07/16 187.0 cm 42.5 cm 88.2 cm 94.0 kg 16.0% 79.0 kg
27/07/16 187.0 cm 42.3 cm 87.3 cm 92.1 kg 15.4% 77.9 kg
02/08/16 187.0 cm 42.2 cm 85.1 cm 90.0 kg 13.7% 77.7 kg
06/08/16 187.0 cm 42.4 cm 85.3 cm 90.4 kg 13.7% 78.0 kg
16/08/16 187.0 cm 42.0 cm 84.7 cm 89.5 kg 13.5% 77.4 kg
22/08/16 187.0 cm 41.5 cm 83.5 cm 88.5 kg 13.0% 77.0 kg
25/08/16 187.0 cm 41.2 cm 83.0 cm 87.9 kg 12.8% 76.7 kg
29/08/16 187.0 cm 41.5 cm 82.3 cm 87.3 kg 11.9% 76.9 kg
05/09/16 187.0 cm 41.2 cm 81.0 cm 86.7 kg 11.0% 77.1 kg
10/09/16 187.0 cm 41.2 cm 80.0 cm 85.4 kg 10.1% 76.7 kg
23/09/16 187.0 cm 41.3 cm 79.2 cm 84.9 kg 9.3% 77.0 kg
29/09/16 187.0 cm 41.3 cm 78.0 cm 84.0 kg 8.2% 77.1 kg
30/09/16 187.0 cm 41.0 cm 77.7 cm 84.2 kg 8.2% 77.3 kg
11/10/16 187.0 cm 41.0 cm 79.0 cm 86.1 kg 9.4% 78.0 kg
21/10/16 187.0 cm 41.5 cm 80.2 cm 87.7 kg 10.1% 78.9 kg
26/10/16 187.0 cm 41.8 cm 81.0 cm 88.1 kg 10.5% 78.8 kg
05/11/16 187.0 cm 42.0 cm 81.0 cm 88.0 kg 10.3% 78.9 kg
11/11/16 187.0 cm 42.0 cm 82.0 cm 89.6 kg 11.2% 79.5 kg
23/11/16 187.0 cm 42.5 cm 83.5 cm 90.4 kg 12.1% 79.5 kg
02/12/16 187.0 cm 43.0 cm 84.4 cm 92.0 kg 12.4% 80.6 kg
23/12/16 187.0 cm 43.5 cm 87.0 cm 95.0 kg 14.2% 81.5 kg
02/01/17 187.0 cm 44.0 cm 88.5 cm 96.9 kg 15.0% 82.3 kg
05/01/17 187.0 cm 44.3 cm 90.0 cm 99.5 kg 16.0% 83.6 kg
13/01/17 187.0 cm 44.3 cm 90.0 cm 99.9 kg 16.0% 83.9 kg
24/01/17 187.0 cm 44.0 cm 89.0 cm 97.0 kg 15.4% 82.0 kg
03/02/17 187.0 cm 43.4 cm 88.0 cm 96.5 kg 15.1% 81.9 kg
09/02/17 187.0 cm 43.0 cm 87.0 cm 96.1 kg 14.6% 82.1 kg
23/02/17 187.0 cm 43.0 cm 86.0 cm 94.6 kg 13.8% 81.6 kg
03/03/17 187.0 cm 42.8 cm 85.0 cm 95.0 kg 13.1% 82.5 kg
12/03/17 187.0 cm 42.5 cm 84.0 cm 94.0 kg 12.5% 82.2 kg
30/03/17 187.0 cm 42.5 cm 83.0 cm 92.3 kg 11.7% 81.5 kg
05/04/17 187.0 cm 42.5 cm 82.5 cm 92.0 kg 11.2% 81.7 kg
18/04/17 187.0 cm 42.0 cm 81.0 cm 91.9 kg 10.3% 82.4 kg
05/05/17 187.0 cm 41.7 cm 79.5 cm 90.0 kg 9.2% 81.7 kg
30/06/17 187.0 cm 41.0 cm 79.0 cm 90.5 kg 9.4% 82.0 kg
09/09/17 187.0 cm 42.5 cm 83.5 cm 94.3 kg 12.1% 82.9 kg
 Evoluo
106.0 kg 18.0%

96.0 kg 16.0%

86.0 kg 14.0%
+ 1.8 kg
76.0 kg 12.0%
Massa
Gorda
66.0 kg 10.0%
9.7 kg
10.7 kg 56.0 kg 8.0%

11.3 kg
46.0 kg 6.0%
12.1 kg
12.5 kg 36.0 kg 4.0%
23/04/16 23/06/16 23/08/16 23/10/16 23/12/16 23/02/17 23/04/17 23/06/17 23/08/17
12.6 kg
Pes o Ma s s a Magra % de Gordura (BF)
13.3 kg
13.3 kg
14.0 kg
14.1 kg
15.0 kg
14.2 kg
12.3 kg
12.4 kg
12.1 kg
11.5 kg
11.2 kg
10.4 kg
9.6 kg
8.7 kg
7.9 kg
6.9 kg
6.9 kg
8.1 kg
8.8 kg
9.3 kg
9.1 kg
10.1 kg
10.9 kg
11.4 kg
13.5 kg
14.6 kg
15.9 kg
16.0 kg
15.0 kg
14.6 kg
14.0 kg
13.0 kg
12.5 kg
11.8 kg
10.8 kg
10.3 kg
9.5 kg
8.3 kg
8.5 kg
11.4 kg
 18.0%

16.0%

14.0%

12.0%

10.0%

8.0%

6.0%

4.0%
06/17 23/08/17
 Planilha Gorgonoidiana
Taxa Metablica Basal (TMB)
Objetivo Manter
Nome Gorgonoid da Silva Sauro Corrida
Sexo M Distncia
Biotipo Mesomorfo 5.0 km
Peso 95.0 kg
Altura 187 cm Treino
Idade 27 anos Tempo
1:00
Metabolismo Basal 2581 kcal

Dias de Descanso 2581 kcal

Dias de Treino 3039 kcal
Dias de Treino e Corrida 3540 kcal
Preencha os dados SOMENTE COM NMEROS (N
tente colocar "kg", "cm", etc.)


Corrida
Calorias Mdia
501 kcal

Treino
Calorias Mdia
458 kcal

EROS (No
 Planilha Gorgonoidiana
Clculo de Macros
Objetivo Ganhar Massa
Nome Gorgonoid da Silva Sauro
Meta de Calorias 3000 kcal Protenas/kg
Peso 80.0 kg 3.0 g
BF (percentual de gord.) 15%
Massa Gorda 12.0 kg
Massa Magra 68.0 kg

Protenas 204 g 816 kcal

Gorduras 80 g 720 kcal
Carboidratos 366 g 1464 kcal
Preencha os dados SOMENTE COM NMEROS (N
tente colocar "kg", "cm", etc.)
oidiana
ros

Gorduras/kg
1.0 g

M NMEROS (No
m", etc.)
 Planilha Gorgonoidiana
Diviso das Refeies
Objetivo Ganhar Massa Protenas/kg Gorduras/kg
Nome Gorgonoid da Silva Sauro 3.0 g 1.0 g
Meta de Calorias 3000 kcal
Peso 80.0 kg Protenas 204 g
BF (percentual de gord.) 15% Gorduras 80 g
Massa Gorda 12.0 kg Carboidratos 366 g
Massa Magra 68.0 kg
Protenas Gorduras Carboidratos
Pr-treino 34 g 0g 116 g
Ps Treino 34 g 16 g 155 g
Refeio 1 34 g 16 g 24 g
Refeio 2 34 g 16 g 24 g
Refeio 3 34 g 16 g 24 g
Refeio 4 34 g 16 g 24 g
Refeio 5 0g 0g 0g
Total 204 g 80 g 366 g

Preencha os dados SOMENTE COM NMEROS (N

tente colocar "kg", "cm", etc.)

Refeies
6

816 kcal
720 kcal
1464 kcal

kcal
600 kcal
900 kcal
375 kcal
375 kcal
375 kcal
375 kcal
0 kcal
3000 kcal

ROS (No
 Planilha Gorgonoidiana
Alimentos e seus macronutrientes
CARBOIDRATO PROTENA
Arroz Branco [Cozido] Peito de Frango [Grelhado]
Prot Carbs Gord Fibra Kcal Prot Carbs Gord Fibra Kcal
100g 2.0 24.0 0.3 5.0 109.0 100g 23.0 0.0 1.0 0.0 104.0

Macarrao Caseiro [Cozido] Leite Desnatado

Prot Carbs Gord Fibra Kcal Prot Carbs Gord Fibra Kcal
100g 3.0 22.0 0.0 2.0 105.0 200g 6.0 10.0 0.0 0.0 70.0

Farinha de Aveia Patinho

Prot Carbs Gord Fibra Kcal Prot Carbs Gord Fibra Kcal
100g 16.0 60.0 7.0 6.0 374.0 100g 29.0 0.0 7.0 0.0 185.0

Aveia - Flocos, Crua Contra File

Prot Carbs Gord Fibra Kcal Prot Carbs Gord Fibra Kcal
100g 14.0 57.0 7.0 7.0 353.0 % 25.0 0.0 20.0 0.0 297.0

Iogurte Desnatado Ovo (1 Ovo Inteiro = 50g)

Prot Carbs Gord Fibra Kcal Prot Carbs Gord Fibra Kcal
100g 4.0 5.0 0.0 1.0 43.0 50g 6.0 0.0 5.5 0.0 75.5

Po de Forma Integral Clara de Ovo (1 Clara de Ovo = 33g)

Prot Carbs Gord Fibra Kcal Prot Carbs Gord Fibra Kcal
100g 8.0 48.0 2.0 6.0 240.0 33g 3.0 0.0 0.0 0.0 15.0

Banana Prata Salmo (Cozido)

Prot Carbs Gord Fibra Kcal Prot Carbs Gord Fibra Kcal
100g 1.0 23.0 0.0 1.5 89.0 100g 27.0 0.0 8.0 0.0 113.0
 Ma Queijo Cottage
Prot Carbs Gord Fibra Kcal Prot Carbs Gord Fibra Kcal
100g 0.3 14.0 0.2 2.4 86.0 100g 12.0 3.0 4.0 0.0 102.0


GORDURA SUPLEMENTO
Azeite de Oliva Extra Virgem (ml) Whey 100% PowerFoods
Prot Carbs Gord Fibra Kcal Prot Carbs Gord Fibra Kcal Sdio
10ml 0.0 0.0 9.2 0.0 83.0 30g 23.7 2.9 0.9 0.0 118.2 128.0

Oleo de Coco Extra Virgem (ml) Whey Isolada PowerFoods

Prot Carbs Gord Fibra Kcal Prot Carbs Gord Fibra Kcal Sdio
10ml 0.0 0.0 9.9 0.0 89.0 30g 27.0 1.0 0.0 0.0 112.0 70.0

Castanha do Par Top Whey 3w - Max Titanium

Prot Carbs Gord Fibra Kcal Prot Carbs Gord Fibra Kcal Sdio
100g 17.0 7.0 67.0 0.0 699.0 30g 24.0 1.5 1.5 0.0 123.9 51.0

Amendoim [Cru] Albumina - Growth

Prot Carbs Gord Fibra Kcal Prot Carbs Gord Fibra Kcal Sdio
100g 20.0 20.0 45.0 0.0 500.0 28g 24.0 1.6 0.2 0.0 94.0 408.0

leo de peixe (mega 3) Dextrose - Growth

Prot Carbs Gord Fibra Kcal Prot Carbs Gord Fibra Kcal Sdio
10ml 0.0 0.0 10.0 0.0 90.0 50g 0.0 48.0 0.0 0.0 191.0 17.5

Abacate BCAA em P sem sabor- PowerFoods

Prot Carbs Gord Fibra Kcal Prot Carbs Leu Isoleu Valina Kcal
100g 2.0 9.0 15.0 7.0 160.0 5g 5.0 0.0 2.5 1.3 1.3 20.0

Margarina Light (Sem sal) Hipercalrico - Caseiro

Prot Carbs Gord Fibra Kcal Prot Carbs Gord Fibra Kcal Sdio
10g 0.0 0.0 3.9 0.0 35.7 100g 34.0 43.3 7.8 0.0 378.0 150.0
 Amndoa Premium Whey - Nutrata
Prot Carbs Gord Fibra Kcal Prot Carbs Gord Fibra Kcal Sdio
100g 19.0 20.0 45.0 0.0 640.0 30g 21.0 5.5 0.0 0.0 113.0 75.0
 BCAA
5.5

BCAA
6.5

BCAA
5.8

BCAA
0.0

BCAA
0.0

ods
BCAA
5.0

BCAA
7.0
BCAA
4.5
 Planilha Gorgonoidiana
ndice Glicmico e Valor Biolgico

TABELA NDICE GLICMICO TAB

ALTO (80>) IG MDIO(50 a 79) IG BAIXO (<49) IG
Glicose 138 Arroz integral 79 Iogurte c/ Sacarose 48
Dextrose 138 Pipoca 79 Feijo Cozido 48
Maltodextrina 137 Arroz Integral 79 Leite Desnatado 46
Batata cozida 121 Aveia 78 Feijo Manteiga 44
Corn Flakes 119 Gatorade 78 Damasco Seco 44
Tapioca 115 Batata Doce 77 Morango 40
Po de Milho 110 Kiwi 75 Leite integral 39
Batata frita 107 Suco de laranja 74 Ravioli 39
Trigo cozido 105 Inhame 73 Tomate 38
Mel 104 Melancia 72 Sopa de Tomate 38
Batata Inglesa 104 Po Integral 70 Iogurte (Sem acar) 36
Po branco 101 Tortilha 70 Frutose 32
Crackers 99 Feijo cozido 69 Cereja 32
Farinha de trigo 99 Arroz parboilizado 68 Gro de Bico Cozido 31
Milho 98 Ervilhas 68 Lentilhas 29
Po Francs 95 Po de Centeio 68 Iogurte s/ Sacarose 27
Cuscus 93 Uva 66 Feijo de soja 23
Passas 91 Suco de Abacaxi 66 Soja 23
Biscoitos 90 Lactose 65 Amora 22
Bolos 87 Beterraba 64 Amendoim 21
Mingau de aveia 87 Macarro 64 Brcolis 20
Sacarose 87 Laranja 62 Berinjela 20
Po de Hamburguer 87 All Bran 60 Pepino 20
Sorvete 84 Pssego 60 Espinafre 20
Chocolate 84 Spaguete 59 Alface 20
Banana 83 Mel 55 Repolho 20
Arroz branco 81 Pra 54 Couve-Flor 20
Musli 80 Sopa de tomate 54 Abobrinha 20
Manga 80 Ma 52 Cenoura Crua 16
orgonoidiana
ico e Valor Biolgico

TABELA VALOR BIOLGICO

Alimento VB Suplemento VB
Ovo (Inteiro) 100 Whey Protein Isolado 159
Clara do Ovo (Albumina) 88 Whey Protein Concentrado 104
Frango / Peru 79 Albumina 88
Peixe 70 Casena 77
Carne Vermelha (Magra) 69 Soja 74
Leite de Vaca 60

ndice Glicmico quanto maior, mais

rpida a absoro.
Valor Biolgico quer dizer o quo
eficiente a absoro de cada tipo de
protena.