Question

Client Profile: Peter Parker

Age: 28

Gender: Male

Resting Heart Rate: 80 bpm

Height: 6'4"

Weight: 252 lb

Body Fat Percentage: 29%

Background and Goals: Peter is a 28-year-old civil servant with a 9-to-5 desk job. He is 6'4" tall and weighs 252 lb. He played football and basketball in high school and some intramural sports in college, but has not worked out or been very active since. His diet is sporadic and consists of mostly processed and prepackaged foods that are quick and easy to prepare. Peter's goals are to lose weight, tone his body, and lead a healthier lifestyle. Based on Peter's current lifestyle and existing exercise and nutrition habits, design a 12-week progressive training program to help him best achieve his goals.

Need clients BMR and daily caloric requirement

Answer 1

Peters daily calorie requirement is 2545 kcal/day as per katch McArdle formula & BMR 2145 kcal/day

To achieve Peter's Goal the following changes in diet & excercise can be made

1. To eat a balance diet with around 35% of protein, 50-55% carbohydrates and 10% fat

2. Artificial sugar and processed fat should be avoided

3. Eat a small but frequent meal

4. High fibre diet

Excercise

Initially simple excercise like brisk walking for around 20-30min should be started for 2 weeks then it should increase to minimum 45 mins of brisk walking for next 2 week.

Gradually Running should be combined with brisk walking and to maintain tone of body weight lifting excercise should be performed in combination with isotonic excercise like walking running and swimming