Scribd Logo
Upload

Welcome to Scribd!

  • 36 views

    Oietbhneir '596u5698u Eol Mnklmelkn

    Uploaded by

    Vincenzo Passariello
    The document provides information on body recomposition goals including calorie and macronutrient intake targets. It also includes tables tracking the author's weekly progress over 3 months through measurements of body measurements and strength as they worked to decrease body fat percentage and increase muscle mass.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Oietbhneir '596u5698u Eol Mnklmelkn

    Uploaded by

    Vincenzo Passariello
    36 views3 pages
    The document provides information on body recomposition goals including calorie and macronutrient intake targets. It also includes tables tracking the author's weekly progress over 3 months through measurements of body measurements and strength as they worked to decrease body fat percentage and increase muscle mass.

    Original Description:

    bm9eth bet thjy0 jk5h 9046i 09j

    Original Title

    oietbhneir '596u5698u eol mnklmelkn

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document provides information on body recomposition goals including calorie and macronutrient intake targets. It also includes tables tracking the author's weekly progress over 3 months through measurements of body measurements and strength as they worked to decrease body fat percentage and increase muscle mass.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    36 views3 pages

    Oietbhneir '596u5698u Eol Mnklmelkn

    Uploaded by

    Vincenzo Passariello
    The document provides information on body recomposition goals including calorie and macronutrient intake targets. It also includes tables tracking the author's weekly progress over 3 months through measurements of body measurements and strength as they worked to decrease body fat percentage and increase muscle mass.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    BODY RECOMPOSITION

    Calorie mantenimento 2181 kcal


     Proteine (g / kcal) 154 g / 616 kcal (28%)
     Grassi (g / kcal) 73 g / 654 kcal (30%)
     Carboidrati (g / kcal) 228 g / 911 kcal (42%)

    Nei giorni di riposo, ridurre l’apporto di carboidrati di 50 g o, alternativamente, bruciare 150-200 kcal.

    TABELLA PROGRESSI MISURAZIONI


    09/07/2018 09/08/2018 09/10/2018 09/11/2018 09/12/2018
    Peso 70 70 70 70 70
    Circ. vita 84.5 82.5 80 79 81
    Circ. collo 35.5 35 36 36 36
    Circ. fianchi 98 96.5 96 95 98.5
    BMI 23.7 23.7 23.7 23.7 23.4
    WHR 0.86 0.85 0.83 0.83 0.82
    Massa grassa 19 17.8 15.0 14.2 15.7
    (%)
    Massa magra 56.7 57.5 59.5 60.0 59.0
    (kg)
    Circonferenza 94 90.5 87.5 89 92.5
    addominale
    (sotto
    ombelico)
    Circonferenza 58 59 58 58 59
    coscia
    Circonferenza 95 95.5 97 98.5 98.5
    petto
    Circonferenza - 32 33 34.5 35
    braccio (teso)

    TABELLA PROGRESSI FORZA


    [19]/07/2018 [09]/08/2018 [09]/10/2018 [09]/11/2018 [09]/12/2018
    Lat Machine 30 35 (+16.7%) 47.5 (+35.7%) 50 (+5.3%)
    No Gravity 50 40 (+25.0%) 30 (+25.0%) 30 (+0.0%)
    Rowing 20 25 (+25.0%) 35 (+40.0%) 40 (+14.3%)
    Pulley Basso 25 35 (+40.0%) 40 (+14.3%) 47.5 (+18.8%)
    Tirate ai Cavi 35 45 (+28.6%) 55 (+22.2%) 60 (+9.1%)
    MEDIA 27.06% 27.44% 9.50%
    Panca Free 13.5 20 (+48.1%) 27.5 (+37.5%) 32.5 (+18.2%)
    Weight
    Panca Incl 5 7.5 (+50.0%) 11 (46.7%) 15 (+36.4%)
    Multipower
    Spinte Man 8 12 (+50.0%) 14 (+16.7%) 15 (+7.1%)
    Panca Incl
    Pectoral 27.5 35 (+27.3%) 40 (+14.3%) 47.5 (+18.8%)
    Lento Avanti 6 8 (+33.3%) 9 (+12.5%) 12 (+33.3%)
    Man
    Deltoid 12.5 22.5 (+80.0%) 22.5 (+0.0%) -
    Machine
    Alzate laterali - - 6 9 (+50.0%)
    MEDIA 48.11% 21.28% 27.30%
    Pressa 70 80 (+14.3%) 100 (+25.0%) 130 (+30.0%)
    Leg Extension 35 45 (+28.6%) 60 (+33.3%) 70 (+16.7%)
    Sitting Curl 50 55 (+10.0%) 70 (+27.3%) 75 (+7.1%)
    Calf in Piedi 35 45 (+28.6%) 65 (+44.4%) 80 (+23.1%)
    Calf Seduto 25 30 (+20.0%) 40 (+33.3%) 50 (+25.0%)
    MEDIA 20.30% 32.66% 20.38%
    Bicip Man 8 9 (+12.5%) 12 (+33.3%) 14 (+16.7%)
    Altern
    Bicip Panca 5 7 (+40.0%) 10 (+42.9%) 11 (+10.0%)
    Scott
    Bicip Curl ai 12.5 15 (+20.0%) 20 (+33.3%) 22.5 (+12.5%)
    Cavi
    Tricip Pulley 30 40 (+33.3%) 42.5 (+6.3%) 45 (+5.9%)
    Tricip French - - - -
    Press
    Tricip Corda 20 30 (+50.0%) 35 (+16.7%) 42.5 (+21.4%)
    MEDIA 31.16% 26.50% +13.30%

    https://strengthlevel.com/strength-standards

    http://physiqonomics.com/body-recomposition/

    https://thinkeatlift.com/how-much-body-fat-you-have/

    petto braccia schiena gambe

    gambe schiena braccia petto

    petto gambe braccia schiena

    FOTO

    You might also like