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
176 grams between 99 - 176 grams
between 49 - 106 grams
87 grams between 44 - 87 grams
Try and eat as "clean" as possible. possible. That means no "ready meals" 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. at-least 3 liters of water every day. Try and drink at-least 3 Aim for 2500mg - 3500mg of Sodium a day.
TARGET GOALS FOR BODY COMPOSITION / WEIGHT Total Weight Current body composition Ideal body composition (lean)
84 kg Estimated Bone Mass for Weight / Gender is 3.29Kg
Body Fat Percentage
Fat Mass in kg
Muscle Mass
39.5%
33.18 kg
47.53 kg
10%
5.75 kg
51.77 kg
60.81 kg Estimated Bone Mass for Weight / Gender will remain 3.29Kg
fat and gain gain 4.24 kg of muscle mass. To get there you will have to lose 27.43 kg of fat and
Next page: method comparison
in kg
Method Comparison Pros • Easy to do and addictive over time. • Not considered too intense.
Running + Lower Carb Diet
• Estimated weight loss of around 1-2 kg a week (out of which 0.25-0.5 kg from fat tissue, the rest from glycogen storage and water retention). • Short term improvement in heart & lungs health (over a longer term, distance running is damaging to heart and arteries).
Cons • Mostly weight-loss but not fat-loss. As more glycogen drops, the expected rate of fat loss increases marginally but weight loss stagnates over time. In the majority of cases, this is not effective for stubborn fat (i.e. belly / love handles). • No significant muscle mass gains and often temporary loss of muscle volume as much of the muscle glycogen and attached water are used. • Makes the skin age faster.
• Doable at all fitness levels with improvement to fitness, strength and pain-free mobility.
• Requires dedication and attention to details for 5-6 weeks.
• Optimized for the hormonal properties of stubborn fat.
• While doable by anyone, it is intense. • Requires learning of new concepts.
BellyProof
• Last 5-6 weeks (less than half the time of 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 mechanical stress applied maximally), potential gains of around 0.3-0.4 kg of muscle mass per week.
Traditional Weights / Bodybuildi ng Protocols
• Not based on natural movement and very easy to injure, inflame and create damage, even if using good form. • No significant fat loss.
• Muscle gains that are based on mechanical stress rather than just metabolic stress, are potentially earned for life. • As the percentage of muscle mass in the body increase, the percentage of fat mass in the body decreases. That is true even if no loss of fat has occurred.
• Short term gains are usually just a reintroduction of glycogen and water. We will introduce an alternative and optimized way to focus on muscle building through movement, end of 2017.
Better Science. Better Results. Learn new fat loss concepts at BellyProof.com
