Goal Weight: 230
Medical History: None discussed
Medications: None discussed
Lose weight (body fat), rely on resistance weight training program.
Increase flexibility in glute, hamstring, low back.
Increase core strength.
Body Composition = 27.2%
Desired is under 20% for males.
Body fat is the fat close to the skins surface (subcutaneous fat).
Visceral Fat= 16 (Goal: 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): 32.4 (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 230 pounds for you. If 230 is not your goal weight, you can factor in your goal weight and use the formula.
230 lbs. x .45 = 103.5 kg
Multiply body weight in kilograms by 0.8 (0x a week training), 1 (3x a week training) or 1.5 (5x a week training) to calculate grams of protein (based on your workout expenditure). If a person does not work out, multiply by 0.8 (enough protein to sustain normal brain and body function without training). You are training 3x per week, I will use 1 as a multiplier for your calculation.
Example:103.5 kg x 1 grams = 103.5 grams protein per day based on 3 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.