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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: 28Gender: MaleResting Heart Rate: 80 bpmHeight: 6'4"Weight: 252 lbBody Fat Percentage: 29%Body Fat Percentage: 35%9.CalculationsBMI: 30.7 (obese)BMR: 2,217 calories TDEE: 3000 caloriesTHR at 70% : 158 BPMTHR at 80% : 170 BPMPeter 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 hypertrophyPeter 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 andcircuit 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.