Waist 77
Hip 86
WHR= 0.90 Banana
Baseline Weight Goal 132
WRIST
HEIGHT CIRCUMFERENCE FRAME SIZE
Under 5'2" Under 5.5" Small
Under 6" Medium
Under 6.25" Large
5'2"–5'5" 5.5"–5.75" Small
6"–6.25" Medium
6.25"–6.5" Large
Over 5'5" Over 5.75" Small
Over 6.25" Medium
Over 6.5" Large
20-30% carbs 90-125 grams 15 to 25 grms per meal
35-45% fat 60-70 grams
30-35% Protein 120-140 grams
Body weight 148 1062.64
483
REE 1278 RESTING ENERGY EXPEDITURE
PAL FACTOR 1.4 PHYSICAL ACTIVITY LEVEL
Calories to maintain 1789 PAL* TO MANTEIN MY CURRENT WEIGHT
EJERCICIO 1489.2254545455 PERDER PESO
DIAS SIN EJERCICIO 1289.2254545455 PERDER PESO SIN HACER EJERCICIO
PERDER
MANTENER
CON EJERCICIO SIN EJERCICIO
CARBOHIDRATOS 112 74 64
FATS 70 58 50
PROTEINS 134 112 97
ABS DESPUES DE CARDIO 3 VECES POR SEMANA
Ejercicio Repeticiones
Prisoner Squat: 10
Y Squat: 10
Lateral Lunge: 8 per leg
Hip-Pop on Floor: 10
Single-Leg Hip-Pop on Floor: 10 por leg
Bird Dog or Single-Arm, Single-Leg Superman: 10 per side
Y’s: 10 10 side
T’s: 10
I’s: 10
Wall Arm Slide: 15
Walking Quad Stretch: 10 per leg
Knee Grab: 10 per leg
Walking Straight-Leg Kick: 8 per leg
Forward Lunge with Outside Twist: 8 per leg
Scapular Pushup: 10 to 15
Windmill: 12 per side
The game plan: For Week 1, you will do strength training only twice to ease into your new workout program. Break up your lift
Ejercicio Repeticiones
WEEK1
DAY 1 2 OR 3 SETS WEIGHT
Dumbbell Reverse Lunge 6–8 reps each leg
Pushup 12-15 reps N/A
Lying External Rotation 10 reps each side
Dumbbell Bench Squat 12-15 reps
Bent-Over Dumbbell Row 12-15 reps
Dumbbell Stepup 6-8 reps each leg
Lunge-Stance Dumbbell Shoulder Press (page 245) 12-15 reps
Bench or Stability Ball Hip-Pop (page 247) 12-15 reps
Wall Sit with Dumbbell Lateral Shoulder Raise (page 12-15 reps N/A
DAY1
Dumbbell Reverse Lunge (page 240) reps each leg
Pushup (page 241) 12–15 reps N/A
Lying External Rotation (page 248) ps each side D
Dumbbell Bench Squat (page 244) 12–15 reps
Bent-Over Dumbbell Row (page 244) 12–15 reps
Dumbbell Stepup (page 246) reps each leg
Lunge-Stance Dumbbell Shoulder Press (page 245 12–15 reps
Bench or Stability Ball Hip-Pop (page 247) 12–15 reps N/A
Wall Sit with Dumbbell Lateral Shoulder Raise 12–15 reps
Dumbbell Reverse Lunge Pushup
Dumbbell Bench Squat
Lying External Rotation
Bent-Over Dumbbell Row
Dumbbell Stepup
Lunge-Stance Dumbbell Shoulder Press
Bench or Stability Ball Hip-Pop
Wall Sit with Dumbbell Lateral Shoulder Raise
out program. Break up your lifting days with at least 1 day of cardiovascular activity in between. Complete the following exercises individu
the following exercises individually for 2 to 3 sets before moving on to the next exercise. For example, do 2 or 3 sets of the first exercise w
2 or 3 sets of the first exercise with 30 seconds to 1 minute of rest between each set, then rest for 2 minutes before moving on to the nex
es before moving on to the next exercise for 2 or 3 more sets. Use a weight that allows you to complete all repetitions with perfect form b
repetitions with perfect form but is heavy enough to be challenging. Use the following logs to record the amount of weight you use for ea
amount of weight you use for each appropriate exercise. Follow each workout with 10 to 15 minutes of light cardiovascular exercise, such
ht cardiovascular exercise, such as walking on a flat treadmill or taking the dog around the block a few times.
GOAL WEIGHT = 110 148
GOAL WEIGHT X work out per week + 9.5 = TOTAL NUMBER OF CALORIES
110 * 5 + 9.5 = 1595
GRAMS OF PROTEIN = GOAL WEIGHT
GRAMS OF PROTEIN = 110
GRAMS OF FAT = HALF OF YOUR GOAL WEIGHT
GRAMS OF FAT = 55
CARBS = DAILY CALORIES - [(PROTEIN GRAMS X 4)+(FAT GRAMS X 9)]/4
CARBS = 1595 - 935 / 4
CARBS = 165
110
Week 1
Date Fat Protein Carbohydrates Kcal
Monday 124 100 20 1596 Distributio
Tuesday 0
Wednesday 0
Thursday 0
Friday 0 5
Saturday 0
25%
Sunday 0
Total Kcal 1116 400 80 1596
Consumed Left
1596 9604
Excercise
Total amoun
86%
Distribution of macronutrients
5%
Fat
25% Protein
Carbohydrates
70%
Total amount of weekly Kcal
14% Consumed
Left
86%
Daily Daily Daily Daily Daily
Kcals Protein (g) Carbs (g) Fats (g) Kcals
Mantein 2083.2 192.7 197.9 57.87 Mantein 1839.41
Lose 1666.56 154.16 158.32 46.29 Lose 1471.53
Gain 2499.84 231.24 237.48 69.44 Gain 2207.29
*Moderate *Lightly Active
120
Daily Daily Daily
Protein (g) Carbs (g) Fats (g)
170.15 174.74 51.09
136.12 139.79 40.88
204.17 209.69 61.31
Waist 79
Hip 93
WHR= 0.85 Banana
Baseline Weight Goal 132
WRIST
HEIGHT CIRCUMFERENCE FRAME SIZE
Under 5'2" Under 5.5" Small
Under 6" Medium
Under 6.25" Large
5'2"–5'5" 5.5"–5.75" Small
6"–6.25" Medium
6.25"–6.5" Large
Over 5'5" Over 5.75" Small
Over 6.25" Medium
Over 6.5" Large
20-30% carbs 90-125 grams 15 to 25 grms per meal
35-45% fat 60-70 grams
30-35% Protein 120-140 grams
Body weight 148 1062.64
483.018182
REE 1278.01818
PAL 1.4
Calories to maintain 1789.22545
excersice 1489.2254545455
RO54d 1589.2254545455
8:00
10:30
1:00
4:00
7:30
Body weight 148 1,063
483
REE 1,278
PAL 1
CALORIES TO MANTEIN 1,789
300 CALORIES WORKOUT 1,489
200 CALORIES WORKOUT 1,589
LOSE WEIGHT LOSE WEIGHT
(200 CALORIES WORKOUT) (300 CALORIES WORKOUT)
CARBOHYDRATES CARBOHYDRATES
318 /4 79.5 grams gms Minimun. 298 /4 79.5 grams
477 /4 111 grams gms Maximun 447 /4 111 grams
FAT FAT
556 /9 62 gms Minimun. 521 /9 58
715 /9 79 gms Maximun 670 /9 74
PROTEIN PROTEIN
477 /4 119 gms Minimun. 447 /4 112
556 /4 139 gms Maximun 521 /4 130
MANTAIN WEIGHT
CARBOHYDRATES
358 /4 79.5 grams gms Minimun.
537 /4 111 grams gms Maximun
FAT
626 /9 70 gms Minimun.
805 /9 89 gms Maximun
PROTEIN
537 /4 134 gms Minimun.
626 /4 157 gms Maximun
EIGHT
gms Minimun.
gms Maximun
gms Minimun.
gms Maximun
gms Minimun.
gms Maximun
Total Sat
Protein Carbs Fiber
Meal Dish Fat Fat
Grams Grams Grams Grams Grams
All brand 1/3 c 24 13
Breakfast Egg 1 medium 45 1.8
2 fish oil capsukes 0
Creamy garlic Hummus 4
Snack
1 medium red bell pepper, sliced 1
Lunch Stuffed peppers with tuna salad 35
1/2 c blueberrys 0 10 2
Snack
3 tbsp raw whole almonds 5
Fish with cucumber dill sauce 47
Dinner
1c broccoli cooked 1 8 4
Snack Chocolate protein pudding 21
Totales 114 42 19 45 1.8
Allowed 120-140gr 90-125 gr 60-70gr
Calories
75
68
40
44
227
Total
Protein Carbs
food Fat Calories
Grams Grams Grams
1 egg 5.5 0.5 4.7 68
white eggs 2 portions 14 0 0 60
spinash 2.6 3.3 0.4 21
bread 6 26 1.5 140
28.1 29.8 6.6 289
27 38 7 305
celery 0.1 0.5 0 2
almond butter 6 7 18 210
6.1 7.5 18 212
8 19 12 215
lunch
30 12 16 285
mid afternoon
26 24 5 233
Dinner
50 19 26 560
Dessert 1 18 0 76
VEGETABLE SERVING SIZE CALORIES CARBS (G) FIBER (G)
Artichoke 1 each, heart 60 9 4
Asparagus 12 spears 43 7 3
Bamboo shoots 1/2 c 12 2 1
Bean sprouts
(adzuki, lentil,
mung, etc.) 1 c raw 31 6 2
Bell peppers
(red, green,
yellow) 1 medium, raw 32 7 2
Bok choy 1 c cooked 22 3 2
Broccoli 1 c cooked 44 8 4
Brussels Sprouts 1/2 cooked 32 13 4
Green beans 1 c cooked 27 6 2
