Evan T. LiveFit365 Fitness Assessment
Date:May 5, 2022
Fitness Professional:Coach Tom
Fitness Analysis (**To be performed when in Philadelphia)
Test No. 1 - Body Composition **
Testing Method:Bioelectrical Impedance
Desired is under27% for females and under 20% for males.
Body fat is the fat close to the skins surface (subcutaneous fat).
Test No. 2 - Cardiovascular Fitness **
Testing Method:Treadmill Walk Test or Step Test
Vo2max (see explanation below):
Test No. 3 - Flexibility **
Testing Method:Sit and Reach Box (Scale 2)
Test No. 4 - Muscle Strength Test **
Testing Method Flat Bench Free Weight Chest Press or Smith Machine Chest Press
Number of Repetitions:
Test No. 5 - Muscle Endurance **
Testing Method:Sit Ups on Mat or Crunches on Mat
Number of Sit Ups in One Minute
Total Fit Score:
Vo2 Max Definition
Maximal oxygen uptake, one factor that can determine a persons capacity to perform sustained exercise and is linked to aerobic endurance. Vo2 Max refers to the maximum amount of oxygen that an individual can utilize during intense or maximal exercise. It is measured as milliliters of oxygen used in one minute per kilogram of body weight.
Additional Body Composition Measurements listed below
Visceral Fat = **
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): **
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.
Previous case of Gastritis
How many days per week are you active now or do you plan on exercising/training?
4-6 days in the morning.
What activities are you involved in now?
Cycling (strong), Running (very good). Can do 45 pushups, 8 pull-ups. Stretching (10 minutes after workout).
Choose all that apply to your goals:
Improve healthy amount of Iron in blood.
I recommend drinking less coffee.
Use of supplements for Training.
I recommended Amino Acids.
Note: Three main criteria must be met for maximal muscle/weight gain.
Eating more calories than you burn. Consuming more protein than you break down and a resistance weight training program that is challenging to your muscles.
The following is recommended.
Strength and Conditioning Program developed for you to achieve your objectives.
Nutrition Consultation to support the Strength and Conditioning Program.
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. Balance is vital.
Current Food Diary:
Average Day of eating:
Time of day:8am
1/2 container Siggis Yogurt, 1 Apple
Time of day:11:30am
2 servings of Chicken w/Vegetables on the side.
Brown Rice Salmon Avocado Roll
Bowl of Mango
Time of day:7pm
Large platter of Sushi Rolls or
Large Sweet Green Salad w/Protein, Avocado and Whole Grains.
Time of day:9:30am
Calculation for protein requirements for you (145 pounds) per day based on your weight and workout intensity.
From the American College of Sports Medicine: 98 grams per day. This number should go up when you start putting on more muscle/weight.