This website uses cookies to ensure you have the best experience. Learn more

Personal Trainer Nutrition Diet Essay

539 words - 3 pages

Nutrition plan

PROTEIN
phase 1-3: 1.5 g per pound of bodyweight
FAT
Phase 1-3: 0.5 g per pound of bodyweight
CARBS
Phase 1, Week 1: 1.5 g per pound of bodyweight
Phase 2, Weeks 2-3: 1 g per pound of bodyweight
Phase 3, Weeks 3-6: 0.5 g per pound of bodyweight

In Phases 1 and 2, your caloric intake is diferent on workout days and rest days, because on rest days you will not ingest a pre- or post-workout meal.

Example diet=
PHASE 1week 1
BREAKFAST
30-60 min after wake-up supplements 3 whole eggs 3 egg whites with 1 cup cooked oats with a tsp honey or wholemeal bread
1/2 large grapefruit

LATE-MORNINGSNACK
8 oz. reduced-fat Greek yogurt 1 tbsp honey
1/2 oz. walnuts ...view middle of the document...

reduced-fat Greek yogurt 1 tsp honey
1/2 oz walnuts (7 halves), crushed

LUNCH
5 oz. can tuna
2 cups mixed green salad 1 tbsp olive oil 1 tbsp vinegar 1/2 large grapefruit

MID-DAY SNACK
3 sticks light mozzarella string cheese 1 oz mixed nuts

WORKOUT MEAL
Sip throughout workout 1/2 scoop whey 1/2 scoop casein

POST-WORKOUT MEAL
Within 30 minutes after workout 1 scoop whey 1 scoop casein 1 banana

DINNER
8 oz top sirloin steak 1 large sweet potato 1 cup chopped broccoli

NIGHTTIME SNACK
1 cup low-fat cottage cheese

TOTALS Calories: 2,600 Protein: 280 g Carbs: 180 g Fat: 80 g

Phase 3 weeks 3-6

BREAKFAST
1 scoop whey protein (sip while prepping breakfast) 3 whole eggs 3 egg whites

LATE-MORNING SNACK
Turkey, Swiss, and avocado rolls

LUNCH
5 oz. can tuna
2 cups mixed green salad 1 tbsp olive oil 1 tbsp vinegar

MID-DAY SNACK
3 sticks light mozzarella string cheese 1 oz mixed nuts

WORKOUT MEAL
Sip throughout workout 1/2 scoop whey 1/2 scoop casein

POST-WORKOUT MEAL
Within 30 minutes after workout 1 scoop whey 1 scoop casein

DINNER
8 oz top sirloin steak
1 cup chopped broccoli

NIGHTTIME SNACK
8 oz low-fat cottage cheese

TOTALS Calories: 2,200 Protein: 280 g Carbs: 80 g Fat: 80 g

Recommend supplements are a whey protein and casein protein, BCAA and CLA

Other Essays Like Personal Trainer Nutrition Diet

Health and Nutrition Worksheet Essay

974 words - 4 pages disease. If you eat right you will have less | |chance of getting diseases. | |What does it mean to eat a balanced diet? Why is food choice important for good nutrition? | |Having a balanced diet means eating the correct number of calories per day but also choosing healthy options from each food group

Dietician Applied Science Course Work Essay

646 words - 3 pages with a review of a patients medical record followed by a patients background and can begin to structure a diet suitable for for their needs and lifestyle. The dietician will complete a nutritional assessment based on the information from a review and interview. Dieticians provide basic nutrition information in diet and lifestyle to the patients, they will also structure a diet plan, inform then on the importance of nutrition and explain how the

Personalized Nutrition and Exercise Plan

1626 words - 7 pages that I need to get down to a healthier weight. I hope this nutrition/exercise plan will help me to accomplish this goal. I think that getting to a healthier weight will give me more energy as well as lower my risk for several age-related diseases such as Type 2 diabetes, heart disease, and some types of cancers. My plan may take up to six months to complete. After I have accomplished my goal, I will continue my healthier diet and exercise regimen

Updating Our Website- Report

1754 words - 8 pages and give us higher viewer ratings and increase our number of clients. We also took the time to interview Wassim El Hajj, a gym trainer in Roods Gym, Fanar. Q: “Does the internet help you with your job?” A:”Yes, it helps me with my fitness and with helping others with theirs” Q:”Do you consider video tutorials a good fitness option?” A:”It is the second best thing after having a personal trainer? It couldn’t be any simpler than that. Monkey

How To Find A Career According To Your Skills

2833 words - 12 pages Ellison. (2013). Reducing obesity and improving diet. Available: https://www.gov.uk/government/policies/reducing-obesity-and-improving-diet. Last accessed 4/3/2014.) To be a personal trainer you would first need to be a fitness instructor with a high level of experience and recognised qualifications. A knowledge of the way the body works is also important such as all the muscles, the organs and how to help people who have problems with breathing

Food Intake

1399 words - 6 pages Food Intake – 3 Days Robert Claudio SCI/220 Human Nutrition 19 de enero de 2011 Prof. Angela Del Toro Nieves Abstract This paper is intended to explain my nutritional endeavor for the past three days. I will be providing different aspects of my nutritional needs and an in depth analysis on how proteins fats carbohydrates and fiber take part in an everyday diet and what are these functions. This is intended to broaden my views of a

Sports Medicine

2341 words - 10 pages reputable sports medicine doctor or trainer has to protect the athlete. Similarly, the same type of sports medicine professional may be called upon to protect a young athlete from an overzealous parent who is attempting to relive their past athletic exploits through their child or have them obtain an athletic scholarship so that they can brag. Whatever the case, it is imperative that the sports medicine professional adheres to the Athlete’s Bill of

Benefits of Healthy Eating

1040 words - 5 pages today. It’s never too late to change to a healthier lifestyle. Even people in their 70s and 80s can benefit when they start to exercise -- as long as they do it safely By Gina Shaw WebMD the Magazine - Feature Reviewed by Michael W. Smith, MD. The results: After nine months of exercising with his personal trainer, Anthony Absalon, Harvey has gone from 225 to 185 pounds. "My balance has improved, and I feel so much more secure in my walking now

The Issues Regarding Human Fitness

575 words - 3 pages healthy diet can be hard; however there are many diets which can help you achieve your goal such as low salt diets. Fad diets such as the Atkins are not the best options. However much fat the diet may help you lose it is not a diet which should be used for long periods of time. This diet is not very healthy as it does not provide the nutrition needed to maintain a healthy and balanced diet. The best methods of losing weight

Unit366 Dementia Nutrition

1367 words - 6 pages appetite, with diminished sense of taste and smell which makes it difficult to encourage them to eat a healthy balanced diet. Other symptoms of poor nutrition are * Low energy levels/weakness * Muscle wasting * Lower blood pressure * Anaemia * Greater risk of falls * Poor wound healing * Lethargy/apathy/depression All of which will make the symptoms of dementia worse. 1.3 Outline how other health and emotional

The Benefits Of Making A Healthy Lifestyle Change

1354 words - 6 pages Diet related disease is currently the largest cause of death in the United States of America. (TEDtalks) We can make a change to help decrease those numbers, the change starts with your personal health. By decreasing the amount of processed food you consume and increasing the amount of fresh produce you eat, and how much you exercise, you are actively improving the quality of your physical health. You can help others by encouraging them to do

Related Papers

English135 Research Paper

2713 words - 11 pages healthier and can find a fitness routine that works for zero cost. “If you can't afford a personal trainer—or don't want one—there are a number of exercise and nutrition resources available on the Internet. For some, the convenience and social support of surfing for fitness guidance online can make it just as effective as working with a trainer in person” (Bush, 2011, par. 7). Just like an online football pool, the Internet has endless sites

Adjusting A Waistline For A Wedding

1494 words - 6 pages Adjusting a Waistline for a Wedding, but at What Cost? Published: April 20, 2012 A Field Notes column last Sunday (“Bridal Hunger Games”) reported on some diets that brides use to drop 15 or 20 pounds before their weddings: Weight Watchers and a personal fitness trainer, juice cleanses, the Dukan diet, diet pills, hormone shots and, new to the United States, a feeding tube diet. Related • Field Notes: Bridal Hunger Games (April 15

Family Health Assessment Essay

1188 words - 5 pages when appropriate. Health care decisions in our family generally fall to my husband. Nutrition Breakfast and lunch are usually left to the individual person. Dinner is a family event where my husband will be the one who prepares the food. Grocery shopping is done by everyone in the family. Our diet consists of vegetables, fruits, chicken and fish we try to keep plenty of healthy snacks in the house but we do indulge in the occasional

Nutritional Care Plan Essay

1136 words - 5 pages : Constipated Frequency of bowel movement: 3x a week Use of laxatives or other practices: None Difficulty in urination: None Number of feeding daily? : 3x/day Where meals are taken? : Mostly apartment, sometimes in fast food chains Who purchases and prepares the food? : Self Snacking habits: Usually eats crackers Budget Problems: None Personal and Religious restrictions: None Type of Special Diet: None Cigarette: No Alcohol: No