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    Weight Loss Report 28-08-2017

    Uploaded by

    Andrei Croitoriu
    This document provides personalized recommendations and goals for weight loss and body composition improvement. It recommends daily macronutrient ranges for balanced weight loss. Target goals include losing 27.43 kg of fat and gaining 4.24 kg of muscle mass to reach an ideal body composition of 60.81 kg and 10% body fat. A method comparison chart evaluates the pros and cons of different approaches like running with a lower carb diet, the BellyProof program, and traditional weight/bodybuilding protocols.

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    Weight Loss Report 28-08-2017

    Uploaded by

    Andrei Croitoriu
    258 views3 pages
    This document provides personalized recommendations and goals for weight loss and body composition improvement. It recommends daily macronutrient ranges for balanced weight loss. Target goals include losing 27.43 kg of fat and gaining 4.24 kg of muscle mass to reach an ideal body composition of 60.81 kg and 10% body fat. A method comparison chart evaluates the pros and cons of different approaches like running with a lower carb diet, the BellyProof program, and traditional weight/bodybuilding protocols.

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    raport fantoma :D

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    This document provides personalized recommendations and goals for weight loss and body composition improvement. It recommends daily macronutrient ranges for balanced weight loss. Target goals include losing 27.43 kg of fat and gaining 4.24 kg of muscle mass to reach an ideal body composition of 60.81 kg and 10% body fat. A method comparison chart evaluates the pros and cons of different approaches like running with a lower carb diet, the BellyProof program, and traditional weight/bodybuilding protocols.

    Copyright:

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

    Weight Loss Report 28-08-2017

    Uploaded by

    Andrei Croitoriu
    This document provides personalized recommendations and goals for weight loss and body composition improvement. It recommends daily macronutrient ranges for balanced weight loss. Target goals include losing 27.43 kg of fat and gaining 4.24 kg of muscle mass to reach an ideal body composition of 60.81 kg and 10% body fat. A method comparison chart evaluates the pros and cons of different approaches like running with a lower carb diet, the BellyProof program, and traditional weight/bodybuilding protocols.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3
    At a glance
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    The document discusses different methods for weight loss and body composition changes including running with a lower carb diet, the BellyProof method, and traditional weights/bodybuilding protocols. It provides pros and cons for each method.

    Running with a lower carb diet is easy to do long-term but results mostly in water and glycogen weight loss rather than fat loss. It also provides short-term heart and lung benefits but long-term running can damage the heart and arteries. There are no significant muscle gains and often temporary muscle loss.

    The BellyProof method can be done at all fitness levels and is optimized for stubborn fat loss. It focuses on both fat loss and muscle gain over 5-6 weeks. It requires dedication but provides estimated 1-2kg fat loss and 0.2-0.3kg muscle gain per week, including around the abs.

    LowLean

    18

    Personalized Recommendations & Predictions


    at a total weight of 84 kg and estimated body fat percentage of 39.5%.

    RECOMMENDED DAILY RANGE OF MACROS FOR BALANCED WEIGHT LOSS


    Protein Carbs Fat
    between 99 - 176 grams between 49 - 106 grams between 44 - 87 grams

    Try and eat as "clean" as possible. That means no "ready meals" or junk food.
    More vegetables but less fruits.
    Reduce sugar intake. Try and cut it in half.
    Avoid wheat and gluten where possible. Even if you're not gluten-sensitive, it's still not great for your gut.
    Try and drink at-least 3 liters of water every day.
    Aim for 2500mg - 3500mg of Sodium a day.

    TARGET GOALS FOR BODY COMPOSITION / WEIGHT


    Body Fat
    Total Weight Fat Mass in kg Muscle Mass in kg
    Percentage
    84 kg
    Current body composition Estimated Bone Mass for 39.5% 33.18 kg 47.53 kg
    Weight / Gender is 3.29Kg
    60.81 kg
    Ideal body composition Estimated Bone Mass for 10% 5.75 kg 51.77 kg
    (lean) Weight / Gender will remain
    3.29Kg

    To get there you will have to lose 27.43 kg of fat and gain 4.24 kg of muscle mass.

    Next page: method comparison


    Method Comparison

    Pros Cons
    Easy to do and addictive over time. Mostly weight-loss but not fat-loss. As more
    glycogen drops, the expected rate of fat loss
    increases marginally but weight loss stagnates
    Not considered too intense. over time. In the majority of cases, this is
    not eective for stubborn fat (i.e. belly /
    Estimated weight loss of around 1-2 kg a week love handles).
    Running +
    Lower Carb (out of which 0.25-0.5 kg from fat tissue, the
    Diet rest from glycogen storage and water No signicant muscle mass gains and often
    retention). temporary loss of muscle volume as much of
    the muscle glycogen and attached water are
    Short term improvement in heart & lungs used.
    health (over a longer term, distance running is
    damaging to heart and arteries). Makes the skin age faster.

    Doable at all tness levels with improvement Requires dedication and attention to details
    to tness, strength and pain-free mobility. for 5-6 weeks.

    Optimized for the hormonal properties of While doable by anyone, it is intense.


    stubborn fat.
    Requires learning of new concepts.
    Last 5-6 weeks (less than half the time of
    BellyProof
    most body transformations programs).

    Estimated Fat Loss of 1-2Kg every week


    (mostly fat tissue).

    Estimated Muscle gain of about 0.2 - 0.3Kg


    every week, 1/3 of it around the abs.

    If working correctly (both metabolic and Not based on natural movement and very
    mechanical stress applied maximally), potential easy to injure, iname and create damage, even
    gains of around 0.3-0.4 kg of muscle mass per if using good form.
    week.
    Traditional No signicant fat loss.
    Weights / Muscle gains that are based on mechanical
    Bodybuildi stress rather than just metabolic stress, are
    Short term gains are usually just a
    ng potentially earned for life.
    reintroduction of glycogen and water.
    Protocols
    As the percentage of muscle mass in the body
    We will introduce an alternative and optimized
    increase, the percentage of fat mass in the body
    way to focus on muscle building through
    decreases. That is true even if no loss of fat has
    movement, end of 2017.
    occurred.

    Better Science. Better Results.


    Learn new fat loss concepts at BellyProof.com
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