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  • Calculadora Protocolo RLF Lyle Mcdonald

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    Fernando Martinez
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    The document contains information about a protein-sparing modified fast (PSMF) diet plan for a male client who weighs 181 lbs and has a starting body fat percentage of 10%. It calculates targets and timelines for reaching a goal weight of 178 lbs and body fat percentage of 9% over 2.1 weeks. The PSMF plan prescribes a daily intake of 364 calories, with protein as the main macronutrient to preserve muscle mass while achieving rapid fat loss through very low calorie intake. Progress will be tracked through regular weight and measurement checks.

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    Cálculos de calorias

    Original Title

    Calculadora protocolo RLF Lyle Mcdonald

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    The document contains information about a protein-sparing modified fast (PSMF) diet plan for a male client who weighs 181 lbs and has a starting body fat percentage of 10%. It calculates targets and timelines for reaching a goal weight of 178 lbs and body fat percentage of 9% over 2.1 weeks. The PSMF plan prescribes a daily intake of 364 calories, with protein as the main macronutrient to preserve muscle mass while achieving rapid fat loss through very low calorie intake. Progress will be tracked through regular weight and measurement checks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    8 views5 pages

    Calculadora Protocolo RLF Lyle Mcdonald

    Uploaded by

    Fernando Martinez
    The document contains information about a protein-sparing modified fast (PSMF) diet plan for a male client who weighs 181 lbs and has a starting body fat percentage of 10%. It calculates targets and timelines for reaching a goal weight of 178 lbs and body fat percentage of 9% over 2.1 weeks. The PSMF plan prescribes a daily intake of 364 calories, with protein as the main macronutrient to preserve muscle mass while achieving rapid fat loss through very low calorie intake. Progress will be tracked through regular weight and measurement checks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 5

    T

    a
    r
    g
    e
    t
    Date
    Input Data Lbs W
    Body Weight (kg) 81.8 180 lbs 1-Mar-16 e
    ###
    Current Body Fat (%) 10.0% 2-Mar-16 i
    ###
    g
    Target Body Fat (%) 9.0% 3-Mar-16 ###
    h
    Gender 1. Male 4-Mar-16 t
    ###
    Training Type 3. Weight Training 5-Mar-16 ###
    Activity Level 1. Sedentary 6-Mar-16 ###
    PSMF Start Date 1-Mar-16 7-Mar-16 ###
    8-Mar-16 ###
    Calculated Data Lbs 9-Mar-16 ###
    Current LBM (kg) 73.6 162 lbs 10-Mar-16 ###
    Current Body Fat Mass (kg) 8.2 18 lbs 11-Mar-16 ###
    Current Body Type Cat 1 12-Mar-16 ###
    Maintenance TDEE (kcal) 2119 13-Mar-16 ###
    14-Mar-16 ###
    Target Body Weight (kg) 80.9 178 lbs 15-Mar-16 ###
    Target Body Fat (kg) 7.3 16 lbs 16-Mar-16 ###
    Target Body Type Cat 1 17-Mar-16 ###
    18-Mar-16 ###
    Caloric Deficit 27% 19-Mar-16 ###
    20-Mar-16 ###
    Body Fat Loss (kg/day) 0.1 0,1 lbs 21-Mar-16 ###
    Body Fat Loss (kg/week) 0.4 1 lbs 22-Mar-16 ###
    Target Body Fat Loss (kg) 0.9 2 lbs 23-Mar-16 ###
    24-Mar-16 ###
    Weeks to Target Weight 2.1 25-Mar-16 ###
    Target End Date 15-Mar-16 26-Mar-16 ###
    27-Mar-16 ###
    PSMF TARGETS Weight (g) kcal 28-Mar-16 ###
    Protein 324 1296 = 2g/lb LBM 29-Mar-16 ###
    Fat 20 180 30-Mar-16 ###
    Carbohydrates 20 80 31-Mar-16 ###
    Total 364 1556 1-Apr-16 ###
    2-Apr-16 ###
    Full diet break Every 11-12 days 12 3-Apr-16 ###
    Free meals No 0 4-Apr-16 ###
    Refeeds 2-3 full days at the end 0 5-Apr-16 ###
    6-Apr-16 ###
    Caloric Deficit 34% 7-Apr-16 ###
    8-Apr-16 ###
    Body Fat Loss (kg/day) 0.1 0,2 lbs 9-Apr-16 ###
    Body Fat Loss (kg/week) 0.6 1,2 lbs 10-Apr-16 ###
    Expected Fat Loss (cycle) 1.2
    Calc. Calc. Actual Cum. Actual
    Weight Body Fat Weight Loss Body Fat Weight Measurements Alert 82.0
    81.8

    81.8 10.0% 81.8 0.0 10.0% 81.8 81.8 81.8


    81.8 8
    81.7 9.9% 81.8 0.0 9.9% 82.4 81.1 81.6

    81.7 9.9% 81.5 0.3 9.6% 81.7 81.2 81.4

    81.6 9.8% 81.6 0.2 9.8% 81.6 81.2

    81.5 9.7% 81.0

    81.5 9.7% 80.8

    81.4 9.6% 80.6


    81.4 9.5% 80.4
    81.3 9.4% 80.2
    81.2 9.4% 80.0
    6
    81.2 9.3% -1 -
    ar ar
    M M
    81.1 9.2% 1- 2-
    81.0 9.2% Full Diet Break
    81.0 9.1% Full Diet Break
    80.9 9.0% Full Diet Break
    80.9 9.0% Full Diet Break
    80.8 8.9% Full Diet Break
    80.7 8.8% Full Diet Break
    80.7 8.7% Full Diet Break
    80.6 8.7% Full Diet Break
    80.5 8.6% Full Diet Break
    80.5 8.5% Full Diet Break
    80.4 8.5% Full Diet Break
    80.4 8.4% Full Diet Break
    80.3 8.3% Full Diet Break
    80.2 8.2% Full Diet Break
    80.2 8.2% Full Diet Break
    80.1 8.1% Full Diet Break
    80.0 8.0% Full Diet Break
    80.0 8.0% Full Diet Break
    79.9 7.9% Full Diet Break
    79.9 7.8% Full Diet Break
    79.8 7.7% Full Diet Break
    79.7 7.7% Full Diet Break
    79.7 7.6% Full Diet Break
    79.6 7.5% Full Diet Break
    79.5 7.4% Full Diet Break
    79.5 7.4% Full Diet Break
    79.4 7.3% Full Diet Break
    79.4 7.2% Full Diet Break
    79.3 7.2% Full Diet Break
    82.0
    81.8

    81.8 81.7
    81.7

    81.8 81.8
    81.6

    81.6 81.5
    81.5

    81.6 81.4
    81.4
    81.4 81.3
    81.5 81.2
    81.2
    81.2 81.1

    81.0
    80.8
    80.6
    80.4
    80.2
    80.0
    6 6 6 6 6 6 6 6 6 6 6 6
    -1 -1 -1 -1 -1 -1 -1 -1 -1 -1 -1 -1
    ar ar ar ar ar ar ar ar ar ar ar ar
    M M M M M M M M M -M -M -M
    1- 2- 3- 4- 5- 6- 7- 8- 9- 10 11 12

    Portions Food Net Carbs Protein Fat Total (kcal)


    0.5 Isopure (Vanilla) 0 25 0.5 105
    1 ON Casein (Choc) 3 23 1 113

    4 TJ's Grilled Chicken Breast 0 100 10 490


    1 TJ's Arugula 2 2 0.5 21

    1.5 Isopure (Vanilla) 0 75 1.5 314


    0 ON Casein (Choc) 0 0 0 -

    4 TJ's Fat Free Cottage Cheese 16 56 0 288

    8 Madre fish oil caps 0 0 8 72

    TOTAL 21 281 22 1,402


    OVER / UNDER TARGET 1 -43 2 (154)

    1,73g/lb LBM

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