PERSONALIZED NUTRITION ASSESMENT AND EXERCISE PLAN BASIC INFORMATION DATE NAME GENDER HEIGHT AGE BMI PRESENT

WEIGHT PRESENT BODY FAT PERCENTAGE GOALS TRAINER : : : : : : : : : : IDEAL BODY WEIGHT IBW minus 10% (Minimal) Ideal Body Weight (IBW) according height IBW Plus 10% (Maximal) : : : IDEAL BODY WEIGHT Ideal Body Fat Ideal Body Weight (IBW) according body fat : : 24 53 % kg 53 59 65 kg kg kg 10-Jun-13 Ms. Tanti Mutia F 166 34 21 ( Normal ) 41.9 F29 (Above Average) Fat loss, weight loss
SAIFUL

M/F cm Normal: 21.4 18.5 -24.9 58.9 Normal: 28.8 22 % - 25%

PRESENT CALORIE REQUIREMENTS Basic Metabolic Rate (BMR) Activity Index (1-10) Sedentary Activity Needs (SA) BMR + Sedentary Activity Estimated Exercise Calories BMR + SA + Exercises Body Structure - TEF Factor (4%-10%) Thermic Effect Food (TEF) Estimated Present Energy Expenditure : : : : : : : : : TARGET CALORIE REQUIREMENT New Daily Calorie Needs Weekly Weight Loss / Fat Loss : : 1200 0.775277035 kcals kg / week 1196.24 5 328.966 1525.206 360.5 1885.706 0.0475 89.57 1975.28 kcals kcals kcals kcals kcals 27.50% kcals

Lakukan latihan cardio sebelum sarapan pagi (tanpa ada asupan terlebih dahulu : pembakaran lemak lebih efektif), tetapi jika latihan selain pagi, sebelum latihan asupan makan mutlak dikonsumsi. Latihan cardio minimal 3x/ minggu ( treadmill, x-trainer, sepeda, ikut class) durasi 30-45 menit.

No. Meal 1 breakfast 08:00 1 2 Dry Oatmeal (each 1/4 cup dry = 13.5 gr) Skim Milk (Fat Free) 1/2 cup 1 cup

Carbs (gr) 30 12

Protein (gr) 6 8

Fat (gr) 2 0

Calorie (cal) 162 80

No. Meal 2 Lunch 12:00/13:00 1 2 3 4 White or Brown Rice Chicken, Turkey. Fish, Lean Steak Oil (Canola, Olive) Greens ; cooked 1 cup 3 oz 1 tsp 2 cup

Carbs (gr) 45 0 0 20

Protein (gr) 9 21 0 8

Fat (gr) 3 9 5 0

Calorie (cal) 243 165 45 112

No. Meal 3 Snack 16:00 1 Apple, raw 1

Carbs (gr) 15

Protein (gr) 0

Fat (gr) 0

Calorie (cal) 60

No. Meal 4 Dinner 18:00 1 2 3 4 White or Brown Rice Chicken, Turkey. Fish, Lean Steak Apple, raw Greens ; cooked 1/3 cup 3 oz 1 1 cup

Carbs (gr) 15 0 15 10

Protein (gr) 3 21 0 4

Fat (gr) 1 9 0 0

Calorie (cal) 81 165 60 56

CARBS (%) GRAMS FROM EACH CATEGORY CALORIES FROM EACH CATEGORY PERCENTAGES OF CALORIES 162 648 52.73%

PROTEIN (%) 80 320 26.04%

FAT (%) 29 261 21.24% Total cal 1229.00

TOTAL MEAL CALORIES

1229

Kcals

Hindari makanan tinggi gula ( Gula, jus , soft drink, syrup, crackers, cake, brownies). Hindari Makanan lemak trans (lemak jahat yg tdk bisa diurai tubuh) cth: pizza, burger, donuts, potato chips. Perbanyak konsumsi gandum, serealia, umbi-umbian dan sayuran.

Ms. Tanti Mutia

1229 Kalori

TOTAL CALORIES EXERCISE

Date Name Gender Age Body Weight Total Exercise Calories 10-Jun-13 Ms. Tanti Mutia F 34 41.9 360.5

kg kcal

Exercise Cardio Weight training

Hours Per Week 3 2.5

Kcal / hr 81 47

Total Exercise Calories

243 117.5

Total

360.5

EVALUATION : HEART RATE

200

34 Age

183 Maximum Heart Rate

INITIAL TEST

60% 110

85% 155

BPM( beats / min )

Comment :

Target Heart Rate 60 - 85 dan Maximum Heart Rate nya 183, Untuk melatih otot jantung kl kondisi klien,umur klien & kadar lemak !

HEART RATE CHART *RED-LINE ZONE 90 - 100 % MHR *ANAEROBIC THRESHOLD ZONE 80 - 90 % MHR

*AEROBIC ZONE 70 - 80 % MHR

*WEIGHT MANAGEMENT ZONE 60 - 70 % MHR

*HEALTHY HEART ZONE 50 - 60 % MHR

Women : 200 Man : 220

1st RETEST % to to % = BPM(beats per min)

e nya 183, Untuk melatih otot jantung klien,di sesuaikan dengan