Beruflich Dokumente
Kultur Dokumente
ANTHROPOMETRICS
Height (in/cm/m2) 69 175.3 3.1
Weight (lbs/kg) 145 65.9
BMI 21.5 Healthy
ESTIMATED REQUIREMENTS*
CALORIES 2320 2465 2610
* estimated to provide a range, true requirements will vary based on physical activity level.
DIET ANALYSIS
COMMENTS
CATEGORY GOAL DAY 1 DAY 2 DAY 3
GENERAL
Calories 2320-2610 2911 (1045) 1279 1593
Meal spacing 3-4 hours Average ~ 3hrs Average ~ 3.5hrs Average ~ 4hrs
PROTEIN Breakfast=8g,
Snack=40(5)g, Breakfast=8g,
Lunch=25g, Breakfast=28g,
Lunch=42g, Lunch=18g, Breakfast=19g,
Dinner=23g, Snack=7g Dinner=29g, Snack=1g Lunch=26g,
Average Dinner=40g
Protein per meal 25 g = 48 (31)g Average = 28g Average = 28g
Protein per day 75 g 144 (94)g 83g 94g
Great job with meal spacing, meeting all of your goals for protein on average, and
eating seafood every day. Aim for seafood at least 2 times per week as a source of
health boosting essential omega-3 fats. These are crucial for reducing inflammation
and easing stiffness in the body by curbing joint pain (along with many other benefits)!
*Note: recording for pistachios/peanut butter may be
off (estimated values in parenthesis).
Summary
While your protein intake on average is perfect, focus on consuming enough protein
before a workout - vital for muscle repair. Ideal: 25g of protein 1 hour before a workout.
During exercise, if amino acids aren't in the blood supply (through diet), your body
breaks down muscle for fuel. So, eating enough protein before a workout helps
preserve lean mass. Day 1: Given that you are up so early, eat your scramble before
practice and oatmeal after (switch meals). Or add a side of yogurt and glass of soy milk
to your oatmeal. If you wake up late, eat 10g of protein 30 minutes before a workout
and consume an additional 15g after to make up for the deficit. When you are sick, you
Recommended should still be consuming 75g per day.
Changes
FRUITS/VEGETABLES
Summary
Try to incorporate a serving of whole grains in each meal as a great source of complex
carbs! When you are actively working out, carbs are essential in prolonging endurance
and improving recovery. Add toast in the morning with your eggs. Turn lunches into
sandwiches (with whole-wheat bread), or more fruit! Eating oatmeal every day,
excellent source of fiber! FIber improves weight management, regulates blood glucose
levels, and improves digestion for overall good health. Added sugars are not a problem.
Recommended
Changes
* denotes practice days
CONCLUSION
Overall eating healthy by consuming enough protein & a variety fruits/vegetables each day. Missing goal for
carbohydrates. Once you feel better/start working out - make sure to eat adequate protein (25g) before exercise.
Your body is straining after a night's sleep (remember you haven't consumed protein since dinner the night
before). Also, you seem to drift away from goals closer to the weekend. Try your best to stay consistent with Day
1. Meal spacing is great. Being sick may have contributed to meal choices? Remember: even when you're not
working out, these macronutrients are just as important in maintaining healthy brain, muscle, and immune
function. GOALS:
1) Consume adequate
protein (25g) before exercise
2) Complete goal for carbohydrates (75-150g per meal)
3) Stay consistent with fruit/vegetable intake (3 cups per day)
1
DAY 3
~ 4hrs
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DAY 2
Food Amount Calories Protein Fat
Oatmeal 1 packet 150 6.56 2.58
Banana 1 105 1.29 0.39
Eggs 4 364 24.38 26.79
Spinach 4 oz 26 3.25 0.44
Salsa 2 tbsp? 10 0.55 0.06
Tea 1 cup 2 0 0
Chicken Soup 2 cups 199 17.39 3.06
Carrots 0.5 cup 26 0.6 0.15
Crab Cakes 2 186 24.25 9.02
Asparagus 10 33 3.6 0.33
Cupcake 1 178 1.37 5.26
Water 64 oz
Water + Alka Seltzer4 oz
TOTAL 1279 83.24 48.08
DAY 3
Food Amount Calories Protein Fat
Eggs 2 182 12.19 13.4
Sausage 2 links 182 6.8 16.28
Crabcakes 2 186 24.25 9.02
Zucchini 0.5 cup? 21 1.5 0.4
Brussel Sprouts 0.75 cup 42 2.98 0.58
Mac n Cheese 0.5 cup 188 4.84 8.2
Ribs w/BBQ 5 ~ 6oz 580 30.32 46.14
Gumbo 0.5 cup 57 2.65 1.44
Soda 12 oz 155 0 0.92
Water 60 oz
TOTAL 1593 85.53 96.38
CarbohydrateFiber Sugars Added Sugars Fixed Amoun
27.47 4 0.41 0.41
26.95 3.1 14.43
53.92 21 15.2 1 oz (49 kern
2.95 0 2.54
0.69 0 0
4.12 2.5 0.48
1.4 0 1.97
5.46 0.8 2.51
15.05 2.6 11.33
27.94 8.4 11.89 11.89 0.25 cup
0.17 0 0
4.93 0.4 1.56
27.47 4 0.41 0.41