Charlie K. 

Fitness Assessment

 

Height:5’-10”

Age:55

 

3/22/21

Weight:212 pounds

Goal Weight: Not established

 

Medical History: None discussed

Medications: None discussed

 

Fitness Goals:

None established

Body Composition = 28.4%
Desired is under 20% for males.
Body fat is the fat close to the skins surface (subcutaneous fat).

Visceral Fat= 15 (Goal:Below 10) 

Visceral fat is intra abdominal fat that surrounds the organs. Studies have shown that those with visceral fat 

are more susceptible to heart disease, stroke, diabetes and hypertension. A person may be within a healthy weight range, but still have too much intra-abdominal fat around the internal organs.

 

BMI (Body Mass Index): 30.4 (Goal: Below 20-25) 

BMI is a value derived from the mass (weight) and height of an individual. The BMI is an attempt to quantify the amount of tissue mass (muscle, fat and bone) in an individual and then categorize you as underweight, normal weight, overweight or obese based on your value 

 

If your BMI is under 20, you might be under weight. Between 20 and 25, you are at a good and healthy weight for your height. A BMI over 25 is considered overweight, and over 35 is considered obese.

 

The LiveFit365 Nutrition Program that I developed and use myself as well clients is geared to get each person the proper amount of carbs and proteins in each of your 4 or 5 meals daily. Healthy proteins and carbs should be eaten together to stoke your body's metabolism. I have the recipes, shopping list of foods to eat, foods to avoid and meal plan so it is easy to follow. Your body can only consume a certain amount of protein. Any excess protein you eat will be stored as fat.

 

Here is a calculation for protein requirements for you per day based on the American College of Sports Medicine: 

 

Multiply your goal body weight in pounds x .45 to convert to kilograms (kg)
For example purposes I will use 200 pounds for you.

 

200 lbs. x .45 = 90 kg
Multiply body weight in kilograms by 0.8, 1 or 1.5 to calculate grams of protein (based on your workout expenditure). If a person does not work out, multiply by 0.8. You are training 5x per week. I will use 1.5 as a multiplier for your calculation.

 

Example:90 kg x 1.5 grams = 135 grams protein per day based on 5 training days per week. 

 

Food for thought: There are 3.5 grams of protein in one egg white. When you break down muscle tissue, you need protein to repair. More muscle you have, the less fat you will have. 

 

Charlie’s  Food Diary: Not discussed.

Breakfast 

Lunch

Dinner

Snacks