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training project

The document outlines a two-week training and nutritional plan aimed at achieving a weight loss of 1.6 kg, with specific metrics for tracking progress, including body fat percentage and waist-to-hip ratio. It provides a detailed calculation of daily calorie intake and macronutrient distribution, emphasizing the importance of maintaining a sustainable calorie deficit through diet and exercise. Additionally, it addresses potential obstacles and offers solutions to help maintain motivation and consistency throughout the program.

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Victor Lage de Araujo
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9 views5 pages

training project

The document outlines a two-week training and nutritional plan aimed at achieving a weight loss of 1.6 kg, with specific metrics for tracking progress, including body fat percentage and waist-to-hip ratio. It provides a detailed calculation of daily calorie intake and macronutrient distribution, emphasizing the importance of maintaining a sustainable calorie deficit through diet and exercise. Additionally, it addresses potential obstacles and offers solutions to help maintain motivation and consistency throughout the program.

Uploaded by

Victor Lage de Araujo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Initial projection — 2 week training evolution

Over the course of our discussion, we’ve developed a comprehensive two-week progressive
training and nutritional plan tailored to your goals. This plan includes detailed daily estimations
and tracking metrics to monitor your progress effectively.

Scanned Image: The initial data table has been preserved for your reference.

Table: A detailed table titled “Progressive Training and Nutritional Plan” has been created,
outlining your initial metrics, current values, and projections for Week 1 and Week 2. This table
also includes sections for daily tracking of macronutrient intake, calorie control, and training
specifics.

Markers of Achievement:
1. Weight Reduction: Achieve a weight loss of 1.6 kg over two weeks, aligning with a safe
and sustainable rate of 0.8 kg per week.
2. Body Fat Percentage: Decrease body fat by 0.7%, indicating effective fat loss while
preserving muscle mass.
3. Waist-to-Hip Ratio (WHR): Reduce WHR from 0.88 to 0.86, reflecting a decrease in
abdominal fat and improved cardiovascular health.

Probability of Achieving Goals: With consistent adherence to the prescribed diet and exercise
regimen, the probability of achieving these goals is high. However, individual variations exist, and
actual results may differ.

Potential Obstacles and Solutions:


• Lack of Time: Busy schedules can impede workout consistency. Solution: Incorporate
shorter, high-intensity workouts and schedule exercise sessions as non-negotiable appointments. 
• Plateaus: Progress may stall due to physiological adaptations. Solution: Vary workout
intensity and types to continually challenge your body. 
• Motivation Fluctuations: Maintaining motivation can be challenging. Solution: Set clear,
achievable goals and track progress to stay engaged. 

Encouragement:
• Remember, each step you take brings you closer to your goals; stay consistent, and the
results will follow.
• Embrace the journey, celebrate small victories, and keep pushing forward—you’ve got
this!

All the above information has been compiled into a Word document titled “Progressive Training
and Nutritional Plan” for your convenience.

Download the Progressive Training and Nutritional Plan

Understanding Calorie Deficit and Weight Loss:


• A general guideline is that 1 pound (approximately 0.45 kg) of body weight is equivalent
to about 3,500 calories. 
• Therefore, to lose 1.6 kg (which is about 3.5 pounds), you’d need a total calorie deficit
of:
3.5 pounds × 3,500 calories/pound = 12,250 calories
• Over 14 days (2 weeks), this equates to a daily calorie deficit of:
12,250 calories ÷ 14 days ≈ 875 calories/day

Calculating Your Total Daily Energy Expenditure (TDEE):


• Your Basal Metabolic Rate (BMR) is the number of calories your body needs at rest to
maintain vital functions.
• Based on your provided data, your BMR is approximately 1,804 to 1,843 kcal.
• To determine your TDEE, which accounts for daily activities and exercise, multiply your
BMR by an activity factor:
• Sedentary (little or no exercise): BMR × 1.2
• Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
• Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
• Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
• Super active (very hard exercise/physical job & exercise): BMR × 1.9


Example Calculation:
• Assuming a BMR of 1,823 kcal and a moderately active lifestyle (activity factor of 1.55):
TDEE = 1,823 kcal × 1.55 ≈ 2,826 kcal/day
• To achieve a daily calorie deficit of 875 calories:
Target Daily Calorie Intake = TDEE – Calorie Deficit
Target Daily Calorie Intake = 2,826 kcal – 875 kcal ≈ 1,951 kcal/day

Implementing the Calorie Deficit:


• Diet: Maintain a balanced diet with a caloric intake around 1,951 kcal/day.
• Exercise: Incorporate physical activities to increase calorie expenditure, contributing to
the overall deficit.

Considerations:
• Sustainability: Ensure that the calorie deficit is sustainable and does not lead to
excessive hunger or nutrient deficiencies.
• Health: Consult with a healthcare professional or registered dietitian before making
significant changes to your diet or exercise routine.
• Monitoring: Regularly track your progress and adjust your plan as needed to stay on
target.

By creating a daily calorie deficit of approximately 875 calories through a combination of dietary
adjustments and increased physical activity, you can work towards achieving your weight loss
goal over the two-week period.

To achieve your weight loss goal of 1.6 kg over two weeks, it’s essential to establish a daily calorie
deficit. You’ve indicated a plan to expend an additional 250 calories daily through exercise. To
create a total daily calorie deficit of 900 calories, the remaining 650 calories should be reduced
from your dietary intake.

Calculating Total Daily Caloric Intake:


1. Determine Total Daily Energy Expenditure (TDEE):
• Your Basal Metabolic Rate (BMR) is approximately 1,823 kcal.
• Assuming a moderately active lifestyle (activity factor of 1.55):
• TDEE = BMR × Activity Factor
• TDEE = 1,823 kcal × 1.55 ≈ 2,826 kcal/day
2. Calculate Target Daily Caloric Intake:
• Total Daily Caloric Deficit = 900 kcal (650 kcal from diet + 250 kcal from exercise)
• Target Daily Caloric Intake = TDEE – Dietary Caloric Deficit
• Target Daily Caloric Intake = 2,826 kcal – 650 kcal ≈ 2,176 kcal/day

Goals Table:

Metric Value
Weight Loss Goal 1.6 kg over 2 weeks
Total Daily Caloric Deficit 900 kcal
Caloric Deficit from Diet 650 kcal
Caloric Deficit from Exercise 250 kcal
Target Daily Caloric Intake ~2,176 kcal

Macronutrient Distribution:

Based on your specified macronutrient ratios:


• Carbohydrates: 25% of total calories
• Calories from Carbohydrates = 2,176 kcal × 0.25 = 544 kcal
• Grams of Carbohydrates = 544 kcal ÷ 4 kcal/g = 136 g
• Protein: 35% of total calories
• Calories from Protein = 2,176 kcal × 0.35 = 761.6 kcal
• Grams of Protein = 761.6 kcal ÷ 4 kcal/g = 190.4 g
• Fats: 40% of total calories
• Calories from Fats = 2,176 kcal × 0.40 = 870.4 kcal
• Grams of Fats = 870.4 kcal ÷ 9 kcal/g = 96.7 g

Daily Macronutrient Targets:

MacronutrientPercentage Calories Grams


Carbohydrates 25% 544 136
Protein 35% 761.6 190.4
Fats 40% 870.4 96.7

Implementation Strategy:
• Diet:
• Aim to consume approximately 2,176 kcal daily, adhering to the macronutrient
distribution above.
• Focus on nutrient-dense foods to meet macronutrient goals without exceeding caloric
limits.
• Exercise:
• Engage in physical activities that burn approximately 250 calories daily.
• Examples include brisk walking, cycling, or structured workouts tailored to your fitness
level.
Monitoring and Adjustments:
• Track Intake and Expenditure:
• Utilize a food diary or mobile app to log daily caloric intake and macronutrient
consumption.
• Use fitness trackers or consult exercise databases to estimate calories burned during
physical activities.
• Assess Progress:
• Regularly monitor weight and body composition to ensure alignment with goals.
• Adjust dietary intake and exercise routines as needed based on progress and feedback.

Note: Individual caloric needs can vary based on factors such as metabolism, muscle mass, and
overall health. It’s advisable to consult with a registered dietitian or healthcare professional to
tailor this plan to your specific needs and to ensure nutritional adequacy.

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