Planilha Gorgonoidiana ® Cálculo de % de Gordura Nome Sexo
Gorgonoid Masculino
Ganhos %ua&ril '(eminino)
###
+ 0.0%
###
Peso
# &e *or&ura '+()
,assa ,a"ra
Data
Altura
Pescoço
Cintura
23/04/16
187.0 cm
40.0 cm
81.0 cm
7.8 !"
12.1#
70.1 !"
0/0$/16
187.0 cm
40.0 cm
82.0 cm
82.4 !"
13.0#
71.7 !"
26/0$/16
187.0 cm
3.7 cm
82.3 cm
83.8 !"
13.$#
72.$ !"
04/06/16
187.0 cm
40.$ cm
84.0 cm
8$.2 !"
14.2#
73.1 !"
1$/06/16
187.0 cm
40.7 cm
84.$ cm
86.$ !"
14.4#
74.0 !"
18/06/16
187.0 cm
41.2 cm
8$.0 cm
87.$ !"
14.4#
74. !"
27/06/16
187.0 cm
41.2 cm
8$.6 cm
8.0 !"
14.#
7$.7 !"
02/07/16
187.0 cm
41.$ cm
8$.7 cm
0.0 !"
14.8#
76.7 !"
0/07/16
187.0 cm
41.7 cm
86.$ cm
1.6 !"
1$.3#
77.6 !"
1$/07/16
187.0 cm
42.0 cm
86.8 cm
2.4 !"
1$.3#
78.3 !"
21/07/16
187.0 cm
42.$ cm
88.2 cm
4.0 !"
16.0#
7.0 !"
27/07/16
187.0 cm
42.3 cm
87.3 cm
2.1 !"
1$.4#
77. !"
02/08/16
187.0 cm
42.2 cm
8$.1 cm
0.0 !"
13.7#
77.7 !"
06/08/16
187.0 cm
42.4 cm
8$.3 cm
0.4 !"
13.7#
78.0 !"
16/08/16
187.0 cm
42.0 cm
84.7 cm
8.$ !"
13.$#
77.4 !"
22/08/16
187.0 cm
41.$ cm
83.$ cm
88.$ !"
13.0#
77.0 !"
2$/08/16
187.0 cm
41.2 cm
83.0 cm
87. !"
12.8#
76.7 !"
2/08/16
187.0 cm
41.$ cm
82.3 cm
87.3 !"
11.#
76. !"
0$/0/16
187.0 cm
41.2 cm
81.0 cm
86.7 !"
11.0#
77.1 !"
10/0/16
187.0 cm
41.2 cm
80.0 cm
8$.4 !"
10.1#
76.7 !"
23/0/16
187.0 cm
41.3 cm
7.2 cm
84. !"
.3#
77.0 !"
2/0/16
187.0 cm
41.3 cm
78.0 cm
84.0 !"
8.2#
77.1 !"
30/0/16
187.0 cm
41.0 cm
77.7 cm
84.2 !"
8.2#
77.3 !"
11/10/16
187.0 cm
41.0 cm
7.0 cm
86.1 !"
.4#
78.0 !"
21/10/16
187.0 cm
41.$ cm
80.2 cm
87.7 !"
10.1#
78. !"
26/10/16
187.0 cm
41.8 cm
81.0 cm
88.1 !"
10.$#
78.8 !"
0$/11/16
187.0 cm
42.0 cm
81.0 cm
88.0 !"
10.3#
78. !"
11/11/16
187.0 cm
42.0 cm
82.0 cm
8.6 !"
11.2#
7.$ !"
23/11/16
187.0 cm
42.$ cm
83.$ cm
0.4 !"
12.1#
7.$ !"
02/12/16
187.0 cm
43.0 cm
84.4 cm
2.0 !"
12.4#
80.6 !"
23/12/16
187.0 cm
43.$ cm
87.0 cm
$.0 !"
14.2#
81.$ !"
02/01/17
187.0 cm
44.0 cm
88.$ cm
6. !"
1$.0#
82.3 !"
0$/01/17
187.0 cm
44.3 cm
0.0 cm
.$ !"
16.0#
83.6 !"
13/01/17
187.0 cm
44.3 cm
0.0 cm
. !"
16.0#
83. !"
24/01/17
187.0 cm
44.0 cm
8.0 cm
7.0 !"
1$.4#
82.0 !"
03/02/17
187.0 cm
43.4 cm
88.0 cm
6.$ !"
1$.1#
81. !"
23/02/17
187.0 cm
43.0 cm
86.0 cm
4.6 !"
13.8#
81.6 !"
03/03/17
187.0 cm
42.8 cm
8$.0 cm
$.0 !"
13.1#
82.$ !"
12/03/17
187.0 cm
42.$ cm
84.0 cm
4.0 !"
12.$#
82.2 !"
30/03/17
187.0 cm
42.$ cm
83.0 cm
2.3 !"
11.7#
81.$ !"
0$/04/17
187.0 cm
42.$ cm
82.$ cm
2.0 !"
11.2#
81.7 !"
18/04/17
187.0 cm
42.0 cm
81.0 cm
1. !"
10.3#
82.4 !"
0$/0$/17
187.0 cm
41.7 cm
7.$ cm
0.0 !"
.2#
81.7 !"
30/06/17
187.0 cm
41.0 cm
7.0 cm
0.$ !"
.4#
82.0 !"
0/0/17
187.0 cm
42.$ cm
83.$ cm
4.3 !"
12.1#
82. !"
Evolução 106.0 kg 96.0 kg 86.0 kg
+ 1.8 kg ,assa *or&a
76.0 kg 66.0 kg
.7 !" 10.7 !" 11.3 !"
56.0 kg 46.0 kg
12.1 !" 12.$ !" 12.6 !" 13.3 !" 13.3 !" 14.0 !" 14.1 !" 1$.0 !" 14.2 !" 12.3 !" 12.4 !" 12.1 !" 11.$ !" 11.2 !" 10.4 !" .6 !" 8.7 !" 7. !" 6. !" 6. !" 8.1 !" 8.8 !" .3 !" .1 !" 10.1 !" 10. !" 11.4 !" 13.$ !" 14.6 !" 1$. !" 16.0 !" 1$.0 !" 14.6 !"
36.0 kg 23/04/16
23/06/16
23/08/16 Pes o
23/10/16
23/12/16
Ma s s a Ma gra
23/02/17
23/04/17
23/06/17
% de Gordura (BF)
2
13.0 !" 12.$ !" 11.8 !" 10.8 !" 10.3 !" .$ !" 8.3 !" 8.$ !" 11.4 !"
18.0% 16.0% 14.0% 12.0% 10.0% 8.0% 6.0% 4.0% 3/08/17
Planilha Gorgonoidiana ® Taxa Meta!lica "asal TM"$ -etio Nome Sexo +iotio Peso Altura &a&e
,anter
Gorgonoid da il&a auro M Meso'or(o )*.0 kg 18 c' , anos
C Distncia $.0 !m emo 1500
,etaolismo +asal
,*81 kcal
Dias &e Descanso
,*81 kcal -0-) kcal -*0 kcal
Dias &e reino Dias &e reino e Corri&a
Preencha os dados /MT C/M 2M3/ tente colocar 5kg56 5c'56 etc.$
rri&a Calorias ,&ia
*01 kcal eino Calorias ,&ia
*8 kcal
4o
Planilha Gorgonoidi Cálculo de Macros -etio Nome ,eta &e Calorias Peso +( 'ercentual &e "or&.) ,assa *or&a ,assa ,a"ra
Protenas *or&uras Caroi&ratos
*anar ,assa
Gorgonoid da il&a auro -000 kcal 80.0 kg 1*% 1,.0 kg 98.0 kg
Prote7naskg 3.0 "
,0 g 819 kcal 80 g ,0 kcal -99 g 19 kcal
Preencha os dados /MT C/M tente colocar 5kg56 5c'56 e
na ®
Gorduraskg 1.0 "
2M3/ 4o tc.$
Planilha Gorgonoidiana ® :i&is4o das 3e(ei;
Total
*anar ,assa
Gorgonoid da il&a auro -000 kcal 80.0 kg 1*% 1,.0 kg 98.0 kg Prote7nas
- g - g - g - g - g - g 0g ,0 g
Prote7naskg Gorduraskg 3.0 " Protenas *or&uras Caroi&ratos
1.0 "
,0 g 80 g -99 g
Gorduras
Caroidratos
0g 19 g 19 g 19 g 19 g 19 g 0g 80 g
119 g 1** g , g , g , g , g 0g -99 g
Preencha os dados /MT C/M 2M3/ tente colocar 5kg56 5c'56 etc.$
3e(ei;
819 kcal ,0 kcal 19 kcal kcal
900 kcal )00 kcal -* kcal -* kcal -* kcal -* kcal 0 kcal -000 kcal
4o
Planilha Gorgonoidiana ® =li'entos e seus 'acronutrientes
CARBOIDRATO Arroz Branco [Cozido] Prot Car#$ !ord Fira *&' 100g %&' %(&' '&)
-acarrao Ca$eiro [Cozido] Prot Car#$ !ord Fira %&' 100g )&' %%&' '&'
Farin"a de Aveia Prot Car#$ !ord Fira /&' 100g +/&' /'&' 0&'
Aveia 3 Floco$4 Crua Prot Car#$ !ord Fira 0&' 100g +(&' *0&' 0&'
Iourte De$natado Prot Car#$ !ord Fira +&' 100g (&' *&' '&'
Pão de For8a Interal Prot Car#$ !ord Fira /&' 100g 2&' (2&' %&'
Banana Prata Prot Car#$ !ord Fira +&* 100g +&' %)&' '&'
PROTEÍNA !"a#
+',&'
!"a#
+'*&'
!"a#
)0(&'
Peito de Frano [!rel"ado] Prot Car#$ !ord Fira '&' 100g %)&' '&' +&'
.eite De$natado Prot Car#$ !ord Fira '&' 200g /&' +'&' '&'
Pa1n"o Prot Car#$ !ord Fira '&' 100g %,&' '&' 0&'
!"a#
)*)&'
%
!"a#
Contra File Prot Car#$ !ord Fira %*&' '&' %'&' '&'
Ovo 5+ Ovo Inteiro 6 *'7 Prot Car#$ !ord Fira '&' /&' '&' *&*
!"a#
+'(&'
!"a#
0'&'
!"a#
+2*&'
!"a#
%,0&'
!"a#
()&'
50g
!"a#
Clara de Ovo 5+ Clara de Ovo 6 ))7 !"a# Prot Car#$ !ord Fira '&' +*&' 33g )&' '&' '&'
%('&'
!"a#
2,&'
9al8ão 5Cozido7 Prot Car#$ !ord Fira '&' 100g %0&' '&' 2&'
0*&*
!"a#
++)&'
-açã Prot Car#$ !ord 100g '&) +(&' '&%
Fira
!"a#
%&(
2/&'
:uei;o Co
!"a#
+'%&'
!ORD=RA
9=P.E-ENTO
Azeite de Oliva E>tra ?ire8 58l7 !"a# Prot Car#$ !ord Fira '&' 2)&' 10 '&' '&' ,&%
Oleo de Coco E>tra ?ire8 58l7 !"a# Prot Car#$ !ord Fira '&' 2,&' 10 '&' '&' ,&,
Ca$tan"a do Par Prot Car#$ !ord Fira '&' 100g +0&' 0&' /0&'
A8endoi8 [Cru] Prot Car#$ !ord Fira '&' 100g %'&' %'&' (*&'
leo de ei>e 5G8ea )7 Prot Car#$ !ord Fira 10 '&' '&' +'&' '&'
A#acate Prot Car#$ !ord Fira 100g %&' ,&' +*&' 0&'
10g
-ararina .i"t 59e8 $al7 Prot Car#$ !ord Fira '&' '&' '&' )&,
30g
Prot %)&0
$dio
30g
@"e I$olada PoerFood$ Prot Car#$ !ord Fira !"a# '&' ++%&' %0&' +&' '&'
$dio
30g
To @"e ) 3 -a> Titaniu8 Prot Car#$ !ord Fira !"a# '&' +%)&, %(&' +&* +&*
!"a#
/,,&'
51.0
50g
Prot '&'
5g
BCAA e8 PH $e8 $a#or3 PoerFood$ Prot Car#$ .eu 'so#eu a#ia !"a# +&) +&) 20.0 *&' '&' %&*
!"a#
)*&0
70.0
De>tro$e 3 !rot" Car#$ !ord Fira '&' (2&' '&'
28g
!"a#
+/'&'
128.0
Prot %(&'
!"a#
,'&'
$dio
Al#u8ina 3 !rot" Car#$ !ord Fira '&' +&/ '&%
!"a#
*''&'
@"e +'' PoerFood$ Car#$ !ord Fira !"a# '&' ++2&% %&, '&,
100g
Prot )(&'
!"a#
$dio
,(&'
408.0
!"a#
$dio
+,+&'
17.5
iercalHrico 3 Ca$eiro Car#$ !ord Fira !"a# '&' )02&' ()&) 0&2
$dio 150.0
A8Jndoa Prot Car#$ !ord Fira '&' 100g +,&' %'&' (*&'
!"a#
/('&'
30g
Prot %+&'
Pre8iu8 @"e 3 Nutrata Car#$ !ord Fira !"a# '&' ++)&' *&* '&'
$dio 75.0
BCAA 5.5
BCAA 6.5
BCAA 5.8
BCAA 0.0
BCAA 0.0
BCAA 5.0
BCAA 7.0
BCAA 4.5
Planilha Gorg >ndice Glic?'ico e
TABE.A ÍNDICE !.ICK-ICO A.TO 52'L7 G#i"ose -e,rose Ma#,ode,ria Ba,a,a "o+ida or F#akes aio"a Po de Mi#o Ba,a,a ri,a rigo "o+ido Me# Ba,a,a 'g#esa Po ra"o ra"kers Faria de ,rigo Mi#o Po Fra">s us"us Passas Bis"oi,os Bo#os Migau de aeia $a"arose Po de @a&urguer $ore,e o"o#a,e Baaa *rro+ ra"o Mus#i Maga
I! +)2 +)2 +)0 +%+ ++, ++* ++' +'0 +'* +'( +'( +'+ ,, ,, ,2 ,* ,) ,+ ,' 20 20 20 20 2( 2( 2) 2+ 2' 2'
-MDIO5*' a 0,7 *rro+ i,egra# Pio"a *rro+ ',egra# *eia Ga,orade Ba,a,a -o"e !ii $u"o de #araa 'a&e Me#a"ia Po ',egra# or<#a Feio "o+ido *rro+ aroi#i+ado =ri#as Po de e,eio ?a $u"o de *a"ai a",ose Be,erraa Ma"arro araa *## Bra P>ssego $ague,e Me# P>ra $oa de ,o&a,e Ma:
I!
BAIO 5(,7
I!
0, 0, 0, 02 02 00 0* 0( 0) 0% 0' 0' /, /2 /2 /2 // // /* /( /( /% /' /' *, ** *( *( *%
'ogur,e "/ $a"arose
(2 (2 (/ (( (( (' ), ), )2 )2 )/ )% )% )+ %, %0 %) %) %% %+ %' %' %' %' %' %' %' %' +/
Feio o+ido ei,e -esa,ado Feio Ma,eiga -a&as"o $e"o Morago ei,e i,egra# aio#i o&a,e $oa de o&a,e 'ogur,e ($e& a:;"ar) Fru,ose erea Gro de Bi"o o+ido e<#as 'ogur,e s/ $a"arose Feio de soa $oa *&ora *&edoi& Br"o#is Berie#a Peio =siare *#a"e eo#o oueAF#or *oria eoura rua
noidiana ® alor "iol!gico
TABE.A ?A.OR BIO.!ICO Ali8ento o (',eiro) #ara do o (*#u&ia) Frago / Peru Peie are er&e#a (Magra) ei,e de a"a
?B
9ule8ento
?B
+'' 22 0, 0' /, /'
CeD Pro,ei 'so#ado
+*, +'( 22 00 0(
CeD Pro,ei o"e,rado *#u&ia aseEa $oa
>ndice Glic?'ico Auanto 'aior6 'ais ráBida a asor;4o. @alor "iol!gico Auer diDer o Au4o eEciente a asor;4o de cada tiBo de Brote7na.