Gorgonoid

(1)

Planilha Gorgonoidiana ®

Cálculo de % de Gordura

Nome

Sexo

Masculino

Ganhos

###

+ 0.0%

###

D Daattaa AAllttuurraa PPeessccooççoo CCiinnttuurraa PPeessoo 2 233//0044//1166 118877..0 0 ccmm 4040..0 0 ccmm 8811..0 0 ccmm 77..8 8 !!"" 1212..11## 7700..1 1 !!"" 0 0//00$$//1166 118877..0 0 ccmm 4040..0 0 ccmm 8822..0 0 ccmm 8822..4 4 !!"" 1313..00## 7711..7 7 !!"" 2 266//00$$//1166 118877..0 0 ccmm 33..7 7 ccmm 8822..3 3 ccmm 8833..8 8 !!"" 1313..$$## 7722..$ $ !!"" 0 044//0066//1166 118877..0 0 ccmm 4040..$ $ ccmm 8844..0 0 ccmm 88$$..2 2 !!"" 1414..22## 7733..1 1 !!"" 1 1$$//0066//1166 118877..0 0 ccmm 4040..7 7 ccmm 8844..$ $ ccmm 8866..$ $ !!"" 1414..44## 7744..0 0 !!"" 1 188//0066//1166 118877..0 0 ccmm 4141..2 2 ccmm 88$$..0 0 ccmm 8877..$ $ !!"" 1414..44## 7744..  !!"" 2 277//0066//1166 118877..0 0 ccmm 4141..2 2 ccmm 88$$..6 6 ccmm 88..0 0 !!"" 1414..## 77$$..7 7 !!"" 0 022//0077//1166 118877..0 0 ccmm 4141..$ $ ccmm 88$$..7 7 ccmm 00..0 0 !!"" 1414..88## 7766..7 7 !!"" 0 0//0077//1166 118877..0 0 ccmm 4141..7 7 ccmm 8866..$ $ ccmm 11..6 6 !!"" 1$1$..33## 7777..6 6 !!"" 1 1$$//0077//1166 118877..0 0 ccmm 4242..0 0 ccmm 8866..8 8 ccmm 22..4 4 !!"" 1$1$..33## 7788..3 3 !!"" 2 211//0077//1166 118877..0 0 ccmm 4242..$ $ ccmm 8888..2 2 ccmm 44..0 0 !!"" 1616..00## 77..0 0 !!"" 2 277//0077//1166 118877..0 0 ccmm 4242..3 3 ccmm 8877..3 3 ccmm 22..1 1 !!"" 1$1$..44## 7777..  !!"" 0 022//0088//1166 118877..0 0 ccmm 4242..2 2 ccmm 88$$..1 1 ccmm 00..0 0 !!"" 1313..77## 7777..7 7 !!"" 0 066//0088//1166 118877..0 0 ccmm 4242..4 4 ccmm 88$$..3 3 ccmm 00..4 4 !!"" 1313..77## 7788..0 0 !!"" 1 166//0088//1166 118877..0 0 ccmm 4242..0 0 ccmm 8844..7 7 ccmm 88..$ $ !!"" 1313..$$## 7777..4 4 !!"" 2 222//0088//1166 118877..0 0 ccmm 4141..$ $ ccmm 8833..$ $ ccmm 8888..$ $ !!"" 1313..00## 7777..0 0 !!"" 2 2$$//0088//1166 118877..0 0 ccmm 4141..2 2 ccmm 8833..0 0 ccmm 8877..  !!"" 1212..88## 7766..7 7 !!"" 2 2//0088//1166 118877..0 0 ccmm 4141..$ $ ccmm 8822..3 3 ccmm 8877..3 3 !!"" 1111..## 7766..  !!"" 0 0$$//00//1166 118877..0 0 ccmm 4141..2 2 ccmm 8811..0 0 ccmm 8866..7 7 !!"" 1111..00## 7777..1 1 !!"" 1 100//00//1166 118877..0 0 ccmm 4141..2 2 ccmm 8800..0 0 ccmm 88$$..4 4 !!"" 1010..11## 7766..7 7 !!"" 2 233//00//1166 118877..0 0 ccmm 4141..3 3 ccmm 77..2 2 ccmm 8844..  !!"" ..33## 7777..0 0 !!"" 2 2//00//1166 118877..0 0 ccmm 4141..3 3 ccmm 7878..0 0 ccmm 8844..0 0 !!"" 88..22## 7777..1 1 !!"" 3 300//00//1166 118877..0 0 ccmm 4141..0 0 ccmm 7777..7 7 ccmm 8844..2 2 !!"" 88..22## 7777..3 3 !!"" 1 111//1100//1166 118877..0 0 ccmm 4141..0 0 ccmm 77..0 0 ccmm 8866..1 1 !!"" ..44## 7788..0 0 !!"" 2 211//1100//1166 118877..0 0 ccmm 4141..$ $ ccmm 8800..2 2 ccmm 8877..7 7 !!"" 1010..11## 7788..  !!"" 2 266//1100//1166 118877..0 0 ccmm 4141..8 8 ccmm 8811..0 0 ccmm 8888..1 1 !!"" 1010..$$## 7788..8 8 !!"" 0 0$$//1111//1166 118877..0 0 ccmm 4242..0 0 ccmm 8811..0 0 ccmm 8888..0 0 !!"" 1010..33## 7788..  !!"" 1 111//1111//1166 118877..0 0 ccmm 4242..0 0 ccmm 8822..0 0 ccmm 88..6 6 !!"" 1111..22## 77..$ $ !!"" 2 233//1111//1166 118877..0 0 ccmm 4242..$ $ ccmm 8833..$ $ ccmm 00..4 4 !!"" 1212..11## 77..$ $ !!"" 0 022//1122//1166 118877..0 0 ccmm 4343..0 0 ccmm 8844..4 4 ccmm 22..0 0 !!"" 1212..44## 8800..6 6 !!"" 2 233//1122//1166 118877..0 0 ccmm 4343..$ $ ccmm 8877..0 0 ccmm $$..0 0 !!"" 1414..22## 8811..$ $ !!"" 0 022//0011//1177 118877..0 0 ccmm 4444..0 0 ccmm 8888..$ $ ccmm 66..  !!"" 1$1$..00## 8822..3 3 !!"" 0 0$$//0011//1177 118877..0 0 ccmm 4444..3 3 ccmm 00..0 0 ccmm ..$ $ !!"" 1616..00## 8833..6 6 !!"" 1 133//0011//1177 118877..0 0 ccmm 4444..3 3 ccmm 00..0 0 ccmm ..  !!"" 1616..00## 8833..  !!"" 2 244//0011//1177 118877..0 0 ccmm 4444..0 0 ccmm 88..0 0 ccmm 77..0 0 !!"" 1$1$..44## 8822..0 0 !!"" 0 033//0022//1177 118877..0 0 ccmm 4343..4 4 ccmm 8888..0 0 ccmm 66..$ $ !!"" 1$1$..11## 8811..  !!"" %ua&ril %ua&ril '(eminino) '(eminino) # &e # &e *or&ura '+() *or&ura '+() ,assa ,assa ,a"ra ,a"ra

(2)

2 233//0022//1177 118877..0 0 ccmm 4343..0 0 ccmm 8866..0 0 ccmm 44..6 6 !!"" 1313..88## 8811..6 6 !!"" 0 033//0033//1177 118877..0 0 ccmm 4242..8 8 ccmm 88$$..0 0 ccmm $$..0 0 !!"" 1313..11## 8822..$ $ !!"" 1 122//0033//1177 118877..0 0 ccmm 4242..$ $ ccmm 8844..0 0 ccmm 44..0 0 !!"" 1212..$$## 8822..2 2 !!"" 3 300//0033//1177 118877..0 0 ccmm 4242..$ $ ccmm 8833..0 0 ccmm 22..3 3 !!"" 1111..77## 8811..$ $ !!"" 0 0$$//0044//1177 118877..0 0 ccmm 4242..$ $ ccmm 8822..$ $ ccmm 22..0 0 !!"" 1111..22## 8811..7 7 !!"" 1 188//0044//1177 118877..0 0 ccmm 4242..0 0 ccmm 8811..0 0 ccmm 11..  !!"" 1010..33## 8822..4 4 !!"" 0 0$$//00$$//1177 118877..0 0 ccmm 4141..7 7 ccmm 77..$ $ ccmm 00..0 0 !!"" ..22## 8811..7 7 !!"" 3 300//0066//1177 118877..0 0 ccmm 4141..0 0 ccmm 77..0 0 ccmm 00..$ $ !!"" ..44## 8822..0 0 !!"" 0 0//00//1177 118877..0 0 ccmm 4242..$ $ ccmm 8833..$ $ ccmm 44..3 3 !!"" 1212..11## 8822..  !!""

(3)

(4)

(5)

(6)

+ 1.8 kg

.7 !" 10.7 !" 11.3 !" 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 !" ,assa *or&a 23/04/16 23/06/16 23/08/16 23/10/16 23/12/16 23/02/17 23/04/17 23/06/17 2 36.0 kg 46.0 kg 56.0 kg 66.0 kg 76.0 kg 86.0 kg 96.0 kg 106.0 kg

Evolução

(7)

13.0 !" 12.$ !" 11.8 !" 10.8 !" 10.3 !" .$ !" 8.3 !" 8.$ !" 11.4 !"

(8)

(9)

(10)

(11)

3/08/17 4.0% 6.0% 8.0% 10.0% 12.0% 14.0% 16.0% 18.0%

(12)

Planilha Gorgonoidiana ®

Taxa Meta!lica "asal TM"$

-etio ,anter

Nome

Gorgonoid da il&a auro

C

Sexo

M

Distncia

+iotio

Meso'or(o

$.0 !m

Peso

)*.0 kg

Altura

18 c'



&a&e

, anos

emo

1500

,etaolismo +asal

,*81 kcal

Dias &e Descanso

,*81 kcal

Dias &e reino

-0-) kcal

Dias &e reino e Corri&a

-*0 kcal

Preencha os dados /MT C/M 2M3/

tente colocar 5kg56 5c'56 etc.$

(13)

rri&a Calorias ,&ia

*01 kcal

eino Calorias ,&ia

*8 kcal

4o

(14)

Planilha Gorgonoidi

Cálculo de Macros

-etio *anar ,assa

Nome

Gorgonoid da il&a auro

,eta &e Calorias

-000 kcal

Prote7naskg

Peso

80.0 kg

3.0 "

+( 'ercentual &e "or&.)

1*%

,assa *or&a

1,.0 kg

,assa ,a"ra

98.0 kg

Protenas

,0 g

819 kcal

*or&uras

80 g

,0 kcal

Caroi&ratos

-99 g 19 kcal

Preencha os dados /MT C/M 

tente colocar 5kg56 5c'56 e

(15)

na ®

Gorduraskg

1.0 "

2M3/ 4o

tc.$

(16)

Planilha Gorgonoidiana ®

:i&is4o das 3e(ei;<es

-etio *anar ,assa

Prote7naskg Gorduraskg

Nome

Gorgonoid da il&a auro

3.0 " 1.0 " ,eta &e Calorias

-000 kcal

Peso

80.0 kg

Protenas

,0 g

+( 'ercentual &e "or&.)

1*%

*or&uras

80 g

,assa *or&a

1,.0 kg

Caroi&ratos

-99 g

,assa ,a"ra

98.0 kg

Prote7nas

Gorduras

Caroidratos

0 g

Total

,0

g

80 g

-99

g

Preencha os dados /MT C/M 2M3/

tente colocar 5kg56 5c'56 etc.$

(17)

3e(ei;<es

6

819 kcal

,0 kcal

19 kcal

kcal

900 kcal

)00 kcal

-* kcal

0 kcal

-000 kcal

4o

(18)

Planilha Gorgonoidiana ®

=li'entos e seus 'acronutrientes

CARBOIDRATO

PROTEÍNA

Arroz Branco [Cozido] Peito de Frano [!rel"ado] Prot Car#$ !ord Fira !"a# Prot Car#$ !ord Fira !"a# 100g %&' %(&' '&) *&' +',&' _100g %)&' '&' +&' '&' +'(&'

-acarrao Ca$eiro [Cozido] .eite De$natado

Prot Car#$ !ord Fira !"a# Prot Car#$ !ord Fira !"a# 100g )&' %%&' '&' %&' +'*&' _200g /&' +'&' '&' '&' 0'&'

Farin"a de Aveia Pa1n"o

Prot Car#$ !ord Fira !"a# Prot Car#$ !ord Fira !"a# 100g +/&' /'&' 0&' /&' )0(&' _100g %,&' '&' 0&' '&' +2*&'

Aveia 3 Floco$4 Crua Contra File

Prot Car#$ !ord Fira !"a# Prot Car#$ !ord Fira !"a# 100g +(&' *0&' 0&' 0&' )*)&' _% %*&' '&' %'&' '&' %,0&'

Iourte De$natado Ovo 5+ Ovo Inteiro 6 *'7 Prot Car#$ !ord Fira !"a# Prot Car#$ !ord Fira !"a# 100g (&' *&' '&' +&' ()&' _50g /&' '&' *&* '&' 0*&*

Pão de For8a Interal Clara de Ovo 5+ Clara de Ovo 6 ))7 Prot Car#$ !ord Fira !"a# Prot Car#$ !ord Fira !"a# 100g 2&' (2&' %&' /&' %('&' _33g )&' '&' '&' '&' +*&'

Banana Prata 9al8ão 5Cozido7

Prot Car#$ !ord Fira !"a# Prot Car#$ !ord Fira !"a# 100g +&' %)&' '&' +&* 2,&' _100g %0&' '&' 2&' '&' ++)&'

(19)

-açã :uei;o Co<ae

Prot Car#$ !ord Fira !"a# Prot Car#$ !ord Fira !"a# 100g '&) +(&' '&% %&( 2/&' _100g +%&' )&' (&' '&' +'%&'

(20)

!ORD=RA

9=P.E-ENTO

Azeite de Oliva E>tra ?ire8 58l7 @"e +'' PoerFood$

Prot Car#$ !ord Fira !"a# Prot Car#$ !ord Fira !"a# $dio 10&# '&' '&' ,&% '&' 2)&' _30g %)&0 %&, '&, '&' ++2&% 128.0

Oleo de Coco E>tra ?ire8 58l7 @"e I$olada PoerFood$

Prot Car#$ !ord Fira !"a# Prot Car#$ !ord Fira !"a# $dio 10&# '&' '&' ,&, '&' 2,&' _30g %0&' +&' '&' '&' ++%&' 70.0

Ca$tan"a do Par To @"e ) 3 -a> Titaniu8

Prot Car#$ !ord Fira !"a# Prot Car#$ !ord Fira !"a# $dio 100g +0&' 0&' /0&' '&' /,,&' _30g %(&' +&* +&* '&' +%)&, 51.0

A8endoi8 [Cru] Al#u8ina 3 !rot"

Prot Car#$ !ord Fira !"a# Prot Car#$ !ord Fira !"a# $dio 100g %'&' %'&' (*&' '&' *''&' _28g %(&' +&/ '&% '&' ,(&' 408.0

leo de ei>e 5G8ea )7 De>tro$e 3 !rot"

Prot Car#$ !ord Fira !"a# Prot Car#$ !ord Fira !"a# $dio 10&# '&' '&' +'&' '&' ,'&' _50g '&' (2&' '&' '&' +,+&' 17.5

A#acate BCAA e8 PH $e8 $a#or3 PoerFood$ Prot Car#$ !ord Fira !"a# Prot Car#$ .eu 'so#eu a#ia !"a# 100g %&' ,&' +*&' 0&' +/'&' _5g *&' '&' %&* +&) +&) 20.0

-ararina .i"t 59e8 $al7 iercalHrico 3 Ca$eiro

Prot Car#$ !ord Fira !"a# Prot Car#$ !ord Fira !"a# $dio 10g '&' '&' )&, '&' )*&0 _100g )(&' ()&) 0&2 '&' )02&' 150.0

(21)

A8Jndoa Pre8iu8 @"e 3 Nutrata

Prot Car#$ !ord Fira !"a# Prot Car#$ !ord Fira !"a# $dio 100g +,&' %'&' (*&' '&' /('&' _30g %+&' *&* '&' '&' ++)&' 75.0

(22)

BCAA 5.5 BCAA 6.5 BCAA 5.8 BCAA 0.0 BCAA 0.0 BCAA 5.0 BCAA 7.0

(23)

BCAA 4.5

(24)

Planilha Gorg

>ndice Glic?'ico e

TABE.A ÍNDICE !.ICK-ICO

A.TO 52'L7 I! -MDIO5*' a 0,7 I! BAIO 5(,7 I! G#i"ose +)2 *rro+ i,egra# 0, 'ogur,e "/ $a"arose (2 -e,rose +)2 Pio"a 0, Feio o+ido (2 Ma#,ode,ria +)0 *rro+ ',egra# 0, ei,e -esa,ado (/ Ba,a,a "o+ida +%+ *eia 02 Feio Ma,eiga (( or F#akes ++, Ga,orade 02 -a&as"o $e"o (( aio"a ++* Ba,a,a -o"e 00 Morago (' Po de Mi#o ++' !ii 0* ei,e i,egra# ), Ba,a,a ri,a +'0 $u"o de #araa 0( aio#i ), rigo "o+ido +'* 'a&e 0) o&a,e )2 Me# +'( Me#a"ia 0% $oa de o&a,e )2 Ba,a,a 'g#esa +'( Po ',egra# 0' 'ogur,e ($e& a:;"ar) )/ Po ra"o +'+ or<#a 0' Fru,ose )% ra"kers ,, Feio "o+ido /, erea )% Faria de ,rigo ,, *rro+ aroi#i+ado /2 Gro de Bi"o o+ido )+ Mi#o ,2 =ri#as /2 e<#as %, Po Fra">s ,* Po de e,eio /2 'ogur,e s/ $a"arose %0 us"us ,) ?a // Feio de soa %) Passas ,+ $u"o de *a"ai // $oa %) Bis"oi,os ,' a",ose /* *&ora %% Bo#os 20 Be,erraa /( *&edoi& %+ Migau de aeia 20 Ma"arro /( Br"o#is %' $a"arose 20 araa /% Berie#a %' Po de @a&urguer 20 *## Bra /' Peio %' $ore,e 2( P>ssego /' =siare %' o"o#a,e 2( $ague,e *, *#a"e %'

Baaa 2) Me# ** eo#o %'

*rro+ ra"o 2+ P>ra *( oueAF#or %' Mus#i 2' $oa de ,o&a,e *( *oria %' Maga 2' Ma: *% eoura rua +/

(25)

noidiana ®

alor "iol!gico

TABE.A ?A.OR BIO.!ICO

Ali8ento ?B 9ule8ento ?B

o (',eiro) +'' CeD Pro,ei 'so#ado +*, #ara do o (*#u&ia) 22 CeD Pro,ei o"e,rado +'( Frago / Peru 0, *#u&ia 22

Peie 0' aseEa 00

are er&e#a (Magra) /, $oa 0( ei,e de a"a /'