Collin Jasper C.

Pachingel

BSN 2C

Nutrition

Collin’s Personal Dietary Regimen (1day)

Loosing weight

Time: Meal Protein Carbs Fat Calories

7:00AM • 4 egg whites, 44 81 6 950

• 2 egg whole
• One and a half cups of Old Fashion Style
Oatmeal
• Multi-Vitamin Pack

10:00AM • 7oz. Steak 45 41 12 620

• 1 Large size Sweet Potato (150g)

1:00PM • 12oz chicken breast 65 20 10 450

• Salad/Veggies, Spinach, etc. (As much as
you want)

4:00PM • 12oz chicken breast 65 47 10 480

• 1 large sweet potato (150g)
(2 hours
before
gym)

8:00PM • 2 scoops of 100% Whey Gold 44 57 1 420

Standard Protein shake w/nonfat milk
(Post (2cups)
• 1 Banana
Gym)

11:00PM • 14oz Chicken Breast 80 17 10 300

• Apple
(Hour
before
bed)

341 315 55 3220

 BMI
Weight = 70 kilograms
Height= 1.67meters
BMI= 70kgs/1.672(Height)
BMI= 25.17 (overweight)

DBW (medium frame)

DBW = 5ft 6 inches
DBW= 106 lbs + 36 lbs
DBW = 142lbs

BMR= DBW(lbs) x 11
BMR= 142x11
BMR= 1,562 calories

PA (High activity) = BMRx.50

PA= 781 calories
EEE= BMR+PA
EEE= 1562+781
EEE= 2343 calories

TEF= BMRx0.1
TEF= 156.2

TEE= BMR+EEE+TEF
BMR= 1562
EEE= 2343
TEF= 156.2
TEE= 4061.2 calories