Exercise & Health Science
Mr. Brazelton
Creating a Personal Diet Plan
BMR – Basal Metabolic Rate
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
DEE - Daily Energy Expenditure = BMR x (Activity Factor)
Activity Factors:
1.0 = sedentary - (basically no physical activity all day)
1.2 = Very Light Activity - (School day, no training, some walking)
1.4 = Light Activity - (Most students, no training but might do some light physical activity)
1.6 = Moderate Activity - (A physically undemanding day, but training on a regular basis)
2.0 = Very High Activity - (Twice-a-day training, sports & training, or training & a very demanding job)
Adjust Kcal total based on body composition goal
- Do you want to gain weight or lose weight?
- 3500 kcal = 1 lb. of body fat
- Add or subtract 500 kcal/day = 3500/ week or + (-) 1 lb. of body fat/ week.
Mr. Brazelton’s nutrition tips:
- Fiber in every snack or meal (fruit and vegetable sources)
- Protein in every snack or meal (beans, meat, protein supplements)
- Cut or limit liquid calories
- Cut or limit processed carbohydrates
Assignment:
1. Food log recording everything consumed including snacks and drinks over a 3 day period. (done using Microsoft Excel)
- Make sure you record: Protein, Carbohydrates, Fats, Fiber, & Calories.
2. Personal Diet Plan accounting for every snack, drink and meal consumed over a 3 day period. (Microsoft Excel)
- Make sure you record: Protein, Carbohydrates, Fats, Fiber, & Calories.
3. Write up – In one page explain these 4 elements of your diet plan: (typed)
1. Goals - athletic, fitness, body composition, weight gain or weight loss? (be specific)
2. Realizations - In the process of adjusting your diet what did you realize or learn?
3. Adjustments - What did you change in your diet? (be specific)
4. Reasoning - Why did you make the changes you did? (be specific)
Resource website:
Exercise
Nutrition Sites
Government Nutrition Help Site
American Society for Nutrition
American Heart Association
Health News
Books found in our Preuss library:
Nutrition:
YOU the Owners's Manual
Healthy Eating
Food & You
Exercise:
The New Rules of Weight Lifting
The Black Book of Training Secrets
The Arnold Encyclopedia of Body Building
Essentials of Strength Training & Conditioning
Strength & Power for Young Athletes
Fundamental Strength Training
Everything You Need to Know About Yoga (an intro for teens)
Diet Books:
8 Weeks to Optimum Health
Mastering the Zone
The Best Life Diet
Page written by Eric Brazelton
Based on Matthew Leader's template.