Cutting Warrior - Programa para Perder Peso

8/18/2019 Cutting Warrior - Programa para Perder Peso

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Gasto Calórico Diário Fator de Atividade (FA)

Peso 63 Kilos Sedentário 1.0Altura 18 Centimetros Su!er "eve#ente Ativo 1.$

%dade $1 Anos "eve#ente Ativo 1.&

FA 1.$ Coefciente 'oderada#ente Ativo 1.6

GCD $1&& Kcals/dia Alta#ente Ativo 1.8

A" 16&& Kcals/dia *+tre#a#ente Ativo $.0

,-F 13Goal: perder gordura até cintura no umbigo or igual a0,45 altura (!,"5cm#$0Kcal %ats

5&0 'rot5&0 Carbs


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%ases:& Cutting (! meses#" )anuten*+o (! semanas#! ean -ul. (& ano#

epetir o processo, de orma a sempre fcar com menosde &5 -%1


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Dias 1116 16116

Peso (kg, 7:30)

PeitoBraço Direito

Braço Esquerdo

Umbigo 2" acima

Umbigo

o!a Direita

o!a Esquerda

itura

Observações

Did #ou actua$$# %rogress t&is 'eek ee t&oug& #ou cat see a#t&ig i t&e mirror*

+&e sca$e didt moe, but did #ou $ose at ad gai musc$e*Peso: todo dia de ma&-, de%ois tirar a m.dia da semaa/

+ire otos uma e %or m1s, a mesma %ose, &ora, etc/

re #our stregt& stats u%* tomac& measuremets do'* 4 so t&e t&ats %rogress/

)edi*2es com ftauma 3e por

semana, todasegundaeira1 udoem cent6metros


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1/116 18116 1116 $0116 $1116 $$116 $3116 $&116 $116

56/6 56/ / / / / / /


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$6116 $/116 $8116 $116 30116 31116 1$16 $$16 3$16

/ / / 5/7 / / 5/ 5/8 56/9

9929

30

90

93


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&$16 $16 6$16 /$16 8$16 $16 10$16 11$16 1$$16

5/ 55


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13$16 1&$16 1$16 16$16 1/$16 18$16 1$16 $0$16 $1$16

5/ 5

Em 20 dias,-o ga&ei%eso/ Estou

%rogredido*


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$$$16 $3$16 $&$16 $$16 $6$16 $/$16 $8$16 $$16 1316

55


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$316 3316 &316 316 6316 /316 8316 316 10316

5/3 5/7 55/

96/2

2/6

77

98

3

3

99


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11316 1$316 13316 1&316 1316 16316 1/316 18316 1316


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$0316 $1316 $$316 $3316 $&316 $316 $6316 $/316 $8316


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/&16 8&16 &16 10&16 11&16 1$&16 13&16 1&&16 1&16


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16&16 1/&16 18&16 1&16 $0&16 $1&16 $$&16 $3&16 $&&16


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$&16 $6&16 $/&16 $8&16 $&16 30&16 116 $16 316


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&16 16 616 /16 816 16 1016


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Dias da emaa 3;8;2085 3;20;2085 3;28;2085 3;22;2085

amedi Dimac&e cio: 8;03;2085

?eeed


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3;23;2085 3;26;2085 3;2;2085 3;25;2085 3;27;2085 3;29;2085 3;2;2085 3;30;2085

=ercredi @eudi Aedredi amedi Dimac&e


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3;38;2085 6;8;2085 6;2;2085 6;3;2085 6;6;2085 6;;2085 6;5;2085 6;7;2085

@eudi Aedredi amedi Dimac&e


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6;9;2085 6;;2085 6;80;2085 6;88;2085 6;82;2085 6;83;2085 6;86;2085 6;8;2085

Aedredi amedi Dimac&e


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6;85;2085 6;87;2085 6;89;2085 6;8;2085 6;20;2085 6;28;2085 6;22;2085 6;23;2085

amedi Dimac&e


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6;26;2085 6;2;2085 6;25;2085 6;27;2085 6;29;2085 6;2;2085 6;30;2085 ;8;2085

Dimac&e


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;2;2085 ;3;2085 ;6;2085 ;;2085 ;5;2085 ;7;2085 ;9;2085 ;;2085


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;80;2085

=ardi

4= DC U++4


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Caé Almo*o'tn (A# 'tn (7# Carb %at 'tn (A#

!&5ml Caé 'reto &00g -r8colis "1&"5g ("sp# G9ee &$15 "40g 3o Coido !01;&!ml (&sp# Coconut il &" &!ml (&sp# Coconut il

&5g -rail


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anc9e FF G'tn (7# Carb %at 'tn (A# 'tn (7# Carb %at &415

0 414 015 00 "1; ";1$ Cars "041;

&! Fat 014&1=5 &0

?@c

Protein

0 =105 5&1& cals (g# 0 0 0 0 Protein(A) "100

0 !$1" 4$0 0 (.cal# 0 0 0 0 Cars &100

9a.e Biper (p8s# 'tn (A# 'tn (7# Carb %at Diviso de 'acronut'tn (7# Carb %at )acro g total

4"1" 01! 400ml eite ntegral &" 0 & Protein(A) &"$" (&"0g# -anana &1$ 0 !&1" Cars $!

4"1" 01! $0g a3eia = !4 Fat &&5GoDi-erE

"1& 01"

0 &&" 01 cals (g# ""1$ 0 !1" 00 450 ;1" &$3.$ (.cal# =014 0 !!! 0

'tn (7# Carb %at 'tn (A# 'tn (7# Carb %at

0 0 0 cals (g# 0 0 0 00 0 0 0 (.cal# 0 0 0 0

EDIDAS

0 "1"4 "! 400mle nte &" 0 &0 "1"4 "! " (&"0g# anan &1$ 0 !&1"

$0g a3eia = !4"5g bumi "0

GoDi-erE

Protein (A#Protein (7#

eeed: ""00 Kca


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Kcal g/.g " 5=4 "14

0 ! &= !1" !4 ;"4 &1!

otal $136 calsdente :/ cals

Car 45g/.g &"$ $3g/.g $! 1&$

rientes !or 7eei9o

meals g/meal; 184 16! 38

l1


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Ca; Custo (kg) Al#o9o Custo (kg)

&00g -r8colis ?F 88/37

"00g 3o Coido ?F 88/30

+C+< (?E): ?F 0/00 ?F 3/60

+ota$ do Dia ?F 7/09

+ota$ Estimado ?F 667/38

R$ 492.04TOTAL

SUPRST!A"A#O


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"anc


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Custo (kg) =antar (!ós treino) Custo (kg)

?F 3/00 &50g Arro -ranco ?F 3/00

?F 5/00 "00g %rango ?F 82/00

?F 8/0 ?F 0/75

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Cutting Warrior - Programa para Perder Peso