we are going to see my physical state, my nutrition, my objectifs to increes and improve my fisic and my goals. To start we can see a proof that it's called PAR-Q Y YOU.
This is a proof what do you do when you have to do sports in my case i can do sport because I am good in all aspects. In the next text they ask us about my lifestyle.
there are different points that you have to know to have your goals clear and correct as the body fat %, height, weight, heart and rate data.
The body fat % : to know your body fat % do you search a web to calculate that and then enter the weight, the height and the skinfold of the cuads, abs and the chest.
My body fat% is 11,69% , in my cuads i have a 17mm of fat, in my chest i have a 10mm of fat and in my abs i have a 17mm of fat.
My weight is 58Kg
My height is 1,70 m
My pulsations in rest are 63 and my maximum pulsations are 260.
My VAM HR in 65% are 260-63·0,65+63=191,05
in 75% are 260-63·0,75+63=210,75
in 85% are 260-63·0,85+63=230,45
We did 2 test to know our resistenc one the course Navette which consists of running for 15 minutes increasing the speed until you can't take it anymore and the test of Couper which consists of running for 15 minutes at the same speed without stopping
The body fat % : to know your body fat % do you search a web to calculate that and then enter the weight, the height and the skinfold of the cuads, abs and the chest.
My body fat% is 11,69% , in my cuads i have a 17mm of fat, in my chest i have a 10mm of fat and in my abs i have a 17mm of fat.
My weight is 58Kg
My height is 1,70 m
My pulsations in rest are 63 and my maximum pulsations are 260.
My VAM HR in 65% are 260-63·0,65+63=191,05
in 75% are 260-63·0,75+63=210,75
in 85% are 260-63·0,85+63=230,45
We did 2 test to know our resistenc one the course Navette which consists of running for 15 minutes increasing the speed until you can't take it anymore and the test of Couper which consists of running for 15 minutes at the same speed without stopping
My goals of nutrition
I have three objectifs the first is have a nutrion based on carbs the second is eat approximately 3000 cal for day.
My goals of physical activity
My objectif is increes the muscle mass during 3 months.
My physical planning activity
my planning of nutrition
And this is my Planning.
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First breakfast (7:00h)
Milk 300ml 174 cal
cereals 50g 187,5 cal
melon 100g 26 cal
pear 250g 142,5 cal
Second breakfast
sandwich of ham 125g+50g 369 cal
Lunch
rice 450g 562 cal
chicken breasts 200g 344 cal
iogurt 120g 79,2 cal
kiwi 130g 102,7 cal
First Snack
apple 200g 100 cal
hazelnuts 20g 130 cal
Second Snack
banana 135g 110,7 cal
Dinner
cauliflower 250g 62,5 cal
cod 200g 210 cal
Total of calories: 2600 cal
Milk 300ml 174 cal
cereals 50g 187,5 cal
melon 100g 26 cal
pear 250g 142,5 cal
Second breakfast
sandwich of ham 125g+50g 369 cal
Lunch
rice 450g 562 cal
chicken breasts 200g 344 cal
iogurt 120g 79,2 cal
kiwi 130g 102,7 cal
First Snack
apple 200g 100 cal
hazelnuts 20g 130 cal
Second Snack
banana 135g 110,7 cal
Dinner
cauliflower 250g 62,5 cal
cod 200g 210 cal
Total of calories: 2600 cal
a workout in gym
I went to can ricart to do a exercices in the training room
- Shoulders – EZ Bar Upright Rows – 3 sets of 15 reps
- Back – Close-Grip Pulldowns – 4 sets of 12 reps
- Chest – Cable Fly – 4 sets of 10 reps
- Legs – Lunges – 3 sets of 10 reps per leg
- Triceps – Skullcrushers – 3 sets of 15 reps
- Biceps – Hammer Curls – 3 sets of 12 reps
- I did a 45 seconds to recover in each sets.