After making some calculations i have determined that

After making some calculations, I have determined that her TDEE is
about 1800 calories. Ms. Summers should be eating about 1800
calories per day. These 1800 calories should consist of foods high in
protein and high in healthy fats. There should be low carb consumption,
and these carbs should consist of whole grain foods such as brown
rice. Following a diet takes time and effort. So in starting this diet, my
goal as a personal trainer will be to identify major limiting factors and
attempt to cut them out progressively. As I go on, I will continue to push
Ms. Summers to eat healthier and eventually integrate eating a clean
diet into her everyday life. It will take time, however once implemented
correctly it will go a long way towards helping Ms. Summers achieve
her goals before her daughter’s graduation.

Client Profile: Peter Parker
Age: 28
Gender: Male
Resting Heart Rate: 80 bpm
Height: 6'4"
Weight: 252 lb
Body Fat Percentage: 29%
Body Fat Percentage: 35%
9. Calculations
BMI: 30.7 (obese)
BMR: 2,217 calories
TDEE: 3000 calories
THR at 70% : 158 BPM
THR at 80% : 170 BPM
Peter Parker definitely sounds like someone who has a history of working out. As
a high school football player, Peter probably went through a workout program very
similar to the popular and highly commercialized Bigger Faster Stronger program. A lot
of deadlifts, squats, and bench are exercises that he has performed. Because of his
experience in the gym, I can definitively conclude that Peter is experienced in highly
dynamic-compound movements that will allow him to activate his type one-fast twitch
muscle fibers in engaging hypertrophy
Peter is only twenty-eight years old, but he has been sedentary for six years.
Furthermore, his resting BPM is very similar to that of an average office worker, rather
than an athlete. This is why I have designed Peter's workout the way I have. Although
Peter may have the neurological tools to perform his lifts with correct biomechanics, his
aerobic and anaerobic fitness levels come into question. Before I would train Peter, I
would gauge his fitness level by conducting both various upper body and lower body
strength tests. Peter’s workout program will consist of three mesocycles. I will start his
workout programs slowly, however, as the mesocycles progress I will increase the
intensity. My goal is to see peter lose 10% body fat while toning his body. Recognizing
the fact that Peter is an ex football player, it is important for a personal trainer to
understand that much of Peter’s motivation comes from his body image, which is why I
will incorporate anaerobic endurance training along with aerobic endurance training and
circuit training in cutting fat and toning muscle, rather than focusing extensively on
building strength. In my opinion, one of the most important laws of training is specificity.