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  • PRO Physique Form

    Uploaded by

    Andrew McKnight
    313 views2 pages
    - The individual is 27 years old, 5'11", and weighs between 172-184 lbs depending on water retention. They have 4 years of consistent gym experience and 10 years on and off. - Their short term goal is to increase strength and performance for their sumo wrestling career by refining any weaknesses from dropping weight classes and losing 100 lbs. - Their long term goal is to maintain a resting body fat of 3% at 188 lbs, the upper limit of their sumo weight class, and possibly compete in amateur bodybuilding shows. - Their current macros are 240g protein, 85g fat, 530g carbs. They track macros flexibly and prefer not to

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    PRO Physique Form

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    - The individual is 27 years old, 5'11", and weighs between 172-184 lbs depending on water retention. They have 4 years of consistent gym experience and 10 years on and off. - Their short term goal is to increase strength and performance for their sumo wrestling career by refining any weaknesses from dropping weight classes and losing 100 lbs. - Their long term goal is to maintain a resting body fat of 3% at 188 lbs, the upper limit of their sumo weight class, and possibly compete in amateur bodybuilding shows. - Their current macros are 240g protein, 85g fat, 530g carbs. They track macros flexibly and prefer not to

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    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
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    313 views2 pages

    PRO Physique Form

    Uploaded by

    Andrew McKnight
    - The individual is 27 years old, 5'11", and weighs between 172-184 lbs depending on water retention. They have 4 years of consistent gym experience and 10 years on and off. - Their short term goal is to increase strength and performance for their sumo wrestling career by refining any weaknesses from dropping weight classes and losing 100 lbs. - Their long term goal is to maintain a resting body fat of 3% at 188 lbs, the upper limit of their sumo weight class, and possibly compete in amateur bodybuilding shows. - Their current macros are 240g protein, 85g fat, 530g carbs. They track macros flexibly and prefer not to

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Questionnaire

    Please fill out the following questionnaire and email it back to me and I will use this information to
    formulate your plan.

    Please indicate how you found Pro Physique?


    Paul Revelias Youtube channel

    -age
    27
    -height
    5ft 11in
    -weight
    between 172 and 184 depending on how much water im holding

    -gym experience (time you have been training)


    consistently 4 years but on and off for about ten

    -Short Term Goal (Primary reason for contacting me)


    Increase strength and performance as it relates to my Sumo wrestling career and refine any gaps that
    may have come up when I dropped several weight classes and 100lbs a year or so ago.

    -Long Term Goal (Vision for yourself)


    Be able to sit at my current resting body fat 3% according to the inbody 570 (I am aware that the actual
    number provided my not be accurate but its used as more of a gauge.) while weighing at about 188lbs,
    the upper limit for my weight class in Sumo. Possibly compete in amateur bodybuilding shows as well
    but I do not know if that is realistic with the amount of lose skin I have from being obese.

    -current pictures
    Photos will be attached in email

    -current pro/carb/fat intake (If you don’t know then avg calories are acceptable) If you have no idea of
    either please use fitday.com, MyfitnessPal or another method or track what you eat for a few days.
    Pro—240g
    Fat—85g
    Carb--530g

    You must be willing to learn how to track your Macro’s. Will this be an issue? Meals plans are not
    provided.
    Not an issue I prefer macro tracking a flexible diets to set routines.

    Are you currently gaining, losing or maintaining on these macros or calories?


    This macro has been maintained for two weeks so far and according to the inbody 570 I have gained
    anywhere between .2 to .5 % body fat somewhere around a lb, and about two lbs of muscle mass.

    -current training split

    Day 1 Legs/core in am Arms and Shoulders in PM


    Day 2 Arms and shoulders in AM chest and back in PM
    Day 3 Chest and back in am legs and core in PM
    Day 4 Legs/core in am Arms and Shoulders in PM
    Day 5 Arms and shoulders in AM chest and back in PM
    Day 6 Chest and back in am legs and core in PM
    Day 7 Rest

    -current cardio split

    Day 1 Sumo practice


    Day 2 off
    Day 3 Sumo practice
    Day 4 off
    Day 5 off
    Day 6 Sumo practice
    Day 7 off

    -number of weeks to diet (for non-contest prep ignore)

    -current supplements
    an occasional preworkout or EAA if my gym has samples however im not currently taking many
    supplements, excluding D3, fish oil, collagen, and keratin

    -time of the day you train


    11 am and 10:30 pm, night sessions are generally much longer and more instense

    -any other relevant information (blood work, disorders, etc)

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