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