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| loseabdominal fat, ab workouts, high altitude training, skinfold test, docosahexaeonic acid, older adult, weight loss through exercise, counter, bodysculpting, fitness information, living, cooking, cardiovascular health, thighs, blood, aerobic videos, gene polymorphisms, | Simply substitute the required variables in the appropriate transformation fields to obtain the desired value. Calorie Reduction Over 11 Day Periods Days 1-11 12-23 23-35 36-47 48-59 60-71 Calories 3495 3195 2895 2595 2295 1995 In this chart caloric intake should be reduced by 300 calories every 11 days. The chart is self-explanatory and as such requires no mathematical formulae to demonstrate its practical transformation application. Now on to the workouts... transformation Cardiovascular Workout Plan Cardiovascular Frequency By 7 Day Periods Week # 1 2 3 4 5 6 7 8 9 10 Frequency 2x 3x 3x 3x 3x 4x 4x 4x 4x 5x Intensity 45% 50% 50% 55% 55% 55% 55% 60% 60% 65% To determine intensity percentage you must calculate your maximum heart rate. |
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| Protein skinfold test requirement calculation for day 1: Explanation: If: C = Calories [3495] P= Protein [32.5%] C = Carbohydrates [52.5%] F = Fat skinfold test [17.5%] Then: P = C(.325) P = 3495(.325) P = 1135 Therefore, of the daily totals, 1135 calories derive from protein. To determine how many grams of a macronutrient are derived from the calories from the total [as determined by using the above calculation], use the following calculation. Protein will be our example. If: P = Calories skinfold test from Protein [1135] CPG = Calories per gram of macronutrient [4.5] GFP = Grams from protein [x] Then: GFP = P / CPG GFP = 1135 / 4.5 GFP = 252.2 Therefore, from 1135 calories from protein, 252.2 grams of protein is the requirement for day 1 on the macronutrient cycle. To determine how many grams per meal will be protein, after the above calculation is performed, divide the answer by 6 [because you will be eating 6 meals per day]. The above calculation may be used to determine fat requirements as well as carbohydrate requirements. |
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