Академический Документы
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Light Workouts
less than 5 reps average
Less than 6 sets for compound lower body movements
Less than 10 sets fo rcompound upper body movements
Moderate Workouts
Sets of 5 reps on average
6 plus sets for compound lower body movements on average
10 plus sets fo rcompound upper body movements on average
Hard Workouts
Sets of 10 reps on average
6 plus sets for compound lower body movements on average
10 plus sets fo rcompound upper body movements on average
Macro Activity Multiplier Table Multiplier Rest Multiplier Moderate Multiplier Hard
Protein 1 1 1
Carbs 0.5 1 1.5
Calculated Cals Table Protein Cals Carb Cals Fat Cals Total Cals
Rest/Light 720 360 970 2050
Moderate 720 720 1345 2785
Hard 720 1080 1400 3200
Carb % Multiplier Table Carb % Light Carb % Moderate Carb % Hard Carb % Of Pro %
Pre-WO 0.15 0.15 0.15 0.2 0.2
Intra WO 0.4 0.4 0.4 0.2 0.2
Post WO 0.35 0.35 0.35 0.2 0.2
Rest of day 1 0.05 0.05 0.05 0.2 0.2
Rest of day 2 0.05 0.05 0.05 0.2 0.2
Fat % Multiplier Table Fat % Light Fat % Moderate Fat % Hard Fat % Of
Pre-WO 0.1 0.075 0.05 0.2
Intra WO 0 0 0 0.2
Post WO 0.1 0.1 0.1 0.2
Rest of day 1 0.4 0.4125 0.425 0.2
Rest of day 2 0.4 0.4125 0.425 0.2