Principles of Nutrition

Jake Logan Condon

13/03/23

Introduction
In this assignment I hope to outline my understanding

I will present this information in a manner that is easily read by the reader, whilst provided all the
relevant information needed. I will do so by conducting intensive research into all the areas,
removing the waste & focusing on the core detail that is needed for all the areas.

Macronutrients & Micronutrients

Knowledge of basic nutrients, considering their relationship regarding physical activity.

Before we start, I would like to give a brief overview on what a nutrient is. In essence, a nutrient is a
component of food that is essential our daily living. A nutrient provides us with; energy, building
blocks for growth & also, play a vital role in regulating chemical processes within our bodies. There
are 6 essential nutrients that the body must intake for us to function correctly. (Didititian. 2020.)

These include our macronutrients & micronutrients. With macronutrients, these are nutrients that
are needed in large amounts by the body. Proteins, carbohydrates & fats fit in this group of
nutrients. On the other hand, micronutrients are needed by small amounts by the body. Here,
waters, minerals & proteins fit in. I now will discuss these in further details below, with addition to
their implication to sports & exercise at various intensities.

Protein

In simple terms, a protein is used in the body for growth & repair of cells whilst also being used as an
energy source. Protein itself is made up of the elements; carbon, oxygen, hydrogen & nitrogen. For
every gram of protein consumed, there is 4 calories. Sources of protein include; meat, fish, egg, dairy
produce, etc.

A protein is formed from biological molecules labelled amino acids. There are 20 of these amino
acids needed by the body to ensure good health. Most of these amino acids can be formed in the
body, however 9 of these cannot. These are known as our essential amino acids that we consume
from protein-rich foods, like the ones listed above. Following on from this, a protein has a variety of
functions within the body. I’ll list a few of these below, given detail to each.

Movement: Our myocytes, or muscle cells contain actin & myosin that enable our muscle to
function. (Crowe, K. 2022.) In return, this allows for movement through skeletal muscle. It’s key that
we eat enough protein that will aid the body in maintenance, growth, or repair of these muscles that
we require for daily living.
Hormones: Our hormones are formed from protein. These hormones function as chemical
messengers, which sends messages all over the body. These messages allow our body to function in
a normal state. Hence why it’s important to ensure an individual is consuming enough protein so
that their internal system will continue to work as it should.

Immune: Our immune system is built up of antibodies. Protein helps form these antibodies which
enable us to fight of any infection that might come our way. We must ensure that we consume
enough protein to continue to produce said antibodies needed to defend our immune system from
any viruses that may come our way. (Walle, G.V.D. 2018.)

Now that we’ve a general understanding of the role of protein within the body, I will now move into
its implication in relation to sports & exercise at various intensities. In general, an athlete will need
more protein than someone who is sedentary. This is since the athlete will break down the muscle
fibres whilst going through sports & exercise, where protein will come into repair said breakage.

For high intensity, or short burst forms of exercise like strength athletes, these athletes will need
around 1.4-1.8g of protein per kilogram of bodyweight to enable them to repair from the breakdown
of muscle fibres. If we take a strength athlete who is 100kg in bodyweight, the amount of protein
they would have to consume is 180g per day. On the flipside, a low intensity, or long-distance forms
of exercise like endurance athletes will need around 1.2-1.4g of protein per kilogram of bodyweight
to ensure recoverability. Here, we would take an endurance athlete of 75kg & times this bodyweight
by 1.4g which would give us 105g of protein that would need to be consume daily. (Crowe, K. 2022.)
From this, we can draw up the conclusion, the more intense an exercise session is to be, the more
protein that will be consumed.

Carbohydrates

Simply put, carbohydrates provide a source of energy for the body. Carbohydrates itself is made up
of the elements; carbon, oxygen & hydrogen. For every gram of carbohydrates consumed, there are
4 calories. Sources of carbohydrates include; bread, potatoes, rice, oats, etc.

A carbohydrate is formed when a plant is exposed to light, they then trap said light as energy using
carbon dioxide & water in a process labelled photosynthesis. (Crowe, K. 2022.) There are two
varieties of carbohydrates, these are; simple & complex carbohydrates. The factor that separates
both varieties are; the number of sugar units involved & the how these units link up with one
another to form either a simple, or complex carbohydrate.

Simple carbohydrates are comprised of either one, or two sugar units. A simple carbohydrate with
one sugar unit known as a monosaccharide. Examples of monosaccharides include; glucose, fructose
& galactose. Glucose can be found in in plants, known as starch, or can be found in animals, known
as glycogen. Whereas, fructose is found in fruits, honey, etc. Finally, galactose can be found in milk
produce. Now, when a simple carbohydrate is comprised of two sugar units, this is known as a
disaccharide. Examples of disaccharides include; sucrose, maltose & lactose. Sucrose can be found in
your everyday table sugar. Maltose can be found within barley. Lactose, like galactose can be found
in milk produce.

Moving on, complex carbohydrates are comprised of three, or more sugar units. Otherwise known
as polysaccharides. Complex carbohydrates can be broken into two sub-divisions; that being,
storage, or structural. Within storage, we find polysaccharides such as; starch & glycogen. Starch is
found where plants store their glucose. Whereas glycogen is found where animals store their
glucose. Commonly, between both complex carbohydrates, they can be digested into the body. In
contrast with our structural polysaccharides, these cannot be broken down by the body. Structural
polysaccharides include; cellulose, chitin & pectin. Cellulose if found among the walls in a plant.
Chitin can be found on shells of arthropods such as crabs, shrimps, etc. (Science Direct. 2022.) To
finish off this section, pectin can be found in majority of fruits, apples, oranges, etc.

Now that we’ve covered a general basis of carbohydrates, I’d like to move your attention over to
how this applies in relation to sports & exercise at various intensities. For an athlete, their
carbohydrate intake should take up 60-70% of their daily caloric intake. From this, 10% will be from
simple sugar, with the remainder being complex carbohydrates to ensure the best level of
performance & recovery. (Crowe, K. 2022.) From here, I will be going through the areas where
carbohydrate intake will vary. I will cover, low-intensity intake, moderate-intensity intake & post
recovery.

For low-intensity, it is recommended that we intake 5-7g of carbohydrates per kilogram of body
weight daily. In comparison, for moderate to heavy-intensity, it’s recommended that we intake 7-
10g of carbohydrates per kilogram of bodyweight daily. This highlights the demand for each
intensity, where the heavy-intensity will require more carbohydrates, as more energy is required for
this level of exercise. It’s clear, that by doing low-intensity, we require less energy in return. Post-
exercise, or post-recovery it’s recommended that we, as athletes consume 1g of carbohydrates per
kilogram of bodyweight each hour for the first four hours. If an athlete weighs 75kg, then he/she will
need to consume 75g of carbohydrate each hour for four hours post-exercise.

In addition, whilst we exercise, it’s recommended that we consume 20-60g of carbohydrates per
hour of exercise to ensure we maintain our blood sugar levels. The source here would mainly consist
of; a banana, cereal bars, or any sort of simple sugar that will enter the blood stream the quicker,
having a greater affect than that of a complex carbohydrate. To add to this, as sports science grows
& more research becomes available, we have learnt that it’s smart to pair your carbohydrate intake
with proteins to promote muscle growth & repair.

Lipids

Lipids essentially are a class of organic molecule that include; fats, oils, hormones & waxes. Fats &
oils are the main ones I’ll be covering. Fats are lipids that are solid at room temperature, whereas
oils are in a liquid form at room temperature. Both fats & oils are known as triglycerides.
Triglycerides are made up of the elements; glycerol & three fatty acids. For every gram of fat
consumed, there are nine calories. Sources of these include; nuts, butter, fish, avocado, etc.

Now, we can delve deeper into what a triglyceride is. In digestion, fats & oils are consumed. These
fats & oils are then broken into the elements like mentioned beforehand, glycerol & three fatty
acids. From here, the body reforms these elements & transports them around the body in the form
of triglycerides. The way in which these are transported are not complex since lipids do not mix with
water whilst being transported. These triglycerides are then transported in lipoproteins by two
systems; LDL, which is the low-density lipoproteins & HDL, which is the high-density lipoproteins.

When we talk about the elemental breakdown of lipids, we mention fatty acids. However, there are
many fatty acids. These fatty acids can be saturated, which means that all the bonds in the carbon
chain are single. Sources of these saturated fats include; cakes, biscuits, sausages, etc. Next, we have
monounsaturated fats, which means that they have only one double bond. Sources of these
monounsaturated fats include; olives, peanuts, canola oils, etc. Finally, then we have
polyunsaturated fats, which means that they contain more than one double bond unlike the ones
prior. Sources of these polyunsaturated fats include; fish, nuts, seeds, etc. Just from what is said
before, it’s clear to see that saturated fats will not be good for our health, hence should be taken in
minimal amounts. Whereas, monounsaturated & polyunsaturated can be of use. The reason they
are of use, is due to the essential fatty acids that are found within these unsaturated fats. There are
two types of essential fatty acids available to us. These are our Omega 3 & Omega 6 fatty acids. It is
key that us, as humans’ intake enough of these essential fatty acids to ensure health & well-being.

Outside from natural means, we can find trans-fat. These are fats that have been altered to serve a
purpose that are artificially built. For example, a liquid may be converted into a solid through a
process named hydrogenated. This process is outside natural means, hence it’s a trans-fat. These
fats are higher in LDL, which are related to bad cholesterol. Even though they are worse for our
bodies, companies still go ahead with production as they are easy to produce & inexpensive. As a
consumer, we should limit our intake of these trans fats & move our attention over to unsaturated
fats to avoid any negative implications they may have on us. Sources of trans-fat include; frozen
pizza, bakes goods, microwavable popcorn, etc.

In relation to cholesterol, it is a lipid that is made by the body within the liver. Also found in foods we
eat, such as red meats. We can have either good cholesterol, or bad cholesterol. Ensuring that we do
not have bad cholesterol, we need to negate the intake of saturated & trans-fat from the diet, as
both are related to greater health risks than that of unsaturated fats such as monounsaturated &
polyunsaturated.

We have now broken-down lipids into its subsections. I would like to focus on the uses of fat in the
body. As said in the opening paragraph, fat has nine calories per gram. This is the largest out of any
of the macronutrients. It provides the highest amount of energy to the body, if needed. This fat can
be stored in the body. Around ~3,600 calories of energy are stored within a pound of fat. This energy
can then be used in exercise, depending on its intensity. For example, short-intensity activities use
little, to no fat in the process. However, long-duration activities favour the usage of fat, as a means
of energy. For this fat to be of use, we must time its intake before exercise. Fat is slower to digest
than the other macronutrients, hence why we should leave a window for it to be converted into a
usable form of energy. This process may accept to 6 hours.

Fat also plays a key role in the nervous system. This fat is used to produce myelin; this myelin then
coats neurons which allows for signals to be transmitted. Since the brain is made-up of almost ~60%
of fat it’s important that we intake enough. Being deficient in our Omegas 3 & 6 may lead to a lack of
clear thought & co-ordination, another reason why it’s so important.

Other functions of fat include:

1. Allow for insulation, temperature dependant.

2. Aids in the production of body tissues & cell membranes.
3. Carries & support the fat-soluble vitamins found within the body.
4. Provides an appetite suppressant which aids in satiety within the body.
5. Fat is protein sparing, where fat will become the main source of energy within the body in
certain diets over protein use.

In relation to fats, in terms of an athlete. These individuals can intake around ~25% of fat out of their
daily caloric intake. Only ~5% of it coming from saturated fats, the rest being unsaturated. For
example, if we have an active 25-year-old male that requires 2,550 calories per day. We would
devise up his fat intake as such. 2,550 x 25% will give us 637 calories. We can then divide this by nine
which will give us 71g of fat that is needed per day by an athlete.

Vitamins

To begin, vitamins are organic molecules that are needed by the body in minimal amounts that are
essential for life. (Crowe, K. 2022.) As humans, we contain plenty of molecules. However, these
molecules gained by the consumption of vitamins cannot be made by the body. Vitamins aid in
systems such as the immune, hormonal & nervous. These vitamins may provide the building blocks
for many enzymes, but don’t provide energy. The amount needed for an individual varies. Therefore,
we use the RDA, or more commonly known as the Recommended Daily Allowance. The RDA for each
vitamin varies; a number is given to cover most of the population to suffice their needs.

With vitamins, there are two types; fat soluble & water soluble. Fat soluble vitamins such as A, D, E
& K can be solute in fat, whilst carrying proteins & being able to be stored within the liver. On the
other hand, water soluble vitamins such as B & C cannot be solute in fat, however, they can be
solute in water. Unlike fat soluble vitamins, they contain no carrier proteins & cannot be stored
within the liver.
In relation to an athlete, as they produce more energy & red blood cells, the more of a micronutrient
is needed. In this case, their needs may surpass that of the RDA. For example, an athlete may put
more external stress on their bones, meaning that more Vitamin D may be needed to provide the
building blocks to maintain bone health & density. Below I will provide a table of the all the vitamins
needed by humans, followed with their source, RDA, functions, deficiencies & what will happen if we
over consume.

Table of Vitamins
Name Sources RDA (Adult) Functions Deficiencies Excess
Vitamin A. Liver, milk, eggs, 700µg per day. Promotes good An individual An individual may
etc. vision, helps may become become ill, also
maintain healthy infected & lack possibilities of birth
skin, teeth, skeletal good vision. defects.
& soft tissue.
Vitamin B1. Meat, cereals, 1.5mg per day. Promotes enzyme An individual An individual may get
potatoes, etc. function, energy may have an an upset stomach due
production, DNA issue digesting to over-consumption
production & aids carbohydrate of thiamine.
the nervous which may lead
system. to a loss of
alertness &
issues with their
breathing.
Vitamin B2. Dairy, eggs, 1.7mg per day. Promotes body An individual None recorded as it is
meats, etc. growth, red blood may lack energy a water-soluble
cell production & production or vitamin, so it leaves
aids in the release have skin tissue the body through the
of energy from issues. urine.
carbohydrates.
Vitamin B3. Yeast, green 14-16mg per Promotes healthy An individual An individual may
vegetables, day. skin & nervous may develop develop liver
eggs, etc. system. pellagra, which problems if
causes a rash on consuming an excess.
the skin where it
has been
exposed to
sunlight. This will
cause
constipation, or
diarrhoea.
(Harvard. 2020.)
Vitamin B5. Broccoli, meat, 5mg per day. Promotes both Due to B5 being None recorded as it is
grains, etc. blood cell & in majority of a water-soluble
hormone foods, deficiency vitamin, so it leaves
production. is rare. the body through the
urine.
Vitamin B6. Meats, bananas, 2mg per day. Promotes Just like B5, B6 None recorded as it is
potatoes, etc. haemoglobin deficiency are a water-soluble
production & aids rare. vitamin, so it leaves
in gene expression. the body through the
urine.
Vitamin B7. Milk, liver, peas, 30mcg per Promotes the Deficiency is rare None recorded as it’s
etc. day. breakdown of all in this vitamin; a water-soluble
the however, the vitamin, so it leaves
macronutrients. In consumption of the body through the
addition, it other foods may urine.
converts amino interrupt the
acids into sugar. It absorption of
 is important for said vitamin.
healthy fingernails
& the control of
blood sugars in the
body.
Vitamin B9. Liver, pork, 400mcg per Promotes red An individual None recorded as it’s
grains, etc. day. blood cells & DNA may develop a water-soluble
production. anaemia, which vitamin, so it leaves
Prevents any issue is a lack of red the body through the
found within blood cells in the urine.
pregnancy. body that may
cause birth
defects.
Vitamin B12. Eggs, meats, 2.4mcg per Promotes blood An individual None recorded as it’s
milk, etc. day. cell & never cell may develop a water-soluble
production. Plays a permanent vitamin, so it leaves
significant role in damage to the the body through the
the metabolism of brain, or the urine.
the nervous system.
macronutrients.
Vitamin C. Fruits. 75-90mg per Promotes iron An individual An individual may
Vegetables, day. absorption & aids may develop develop diarrhoea, or
kale, etc. in the production scurvy, a gum nausea due to an
of collagen. In disease. overconsumption.
addition, it aids in
various enzyme
pathways.
Vitamin D. Fish, eggs, milk, 600IU per day. Promotes bone Rickets can be An individual may
etc. health & aids in the found in develop
absorption of children. hypercalcemia, where
calcium. Whereas there is a build-up of
osteomalacia is too much calcium in
found in adults. the blood.
Vitamin E. Fruits, nuts, oils, 10mg per day. Promotes enzyme An individual An individual may
etc. regulation, nervous may develop develop muscle
function & aids in ataxia, a weakness, fatigue, or
the production of muscular disease nausea due to an
red blood cells. which affects the overconsumption.
nervous system. (Johnson, L.E. 2022.)
Vitamin K. Eggs, liver, 70µg per day. Promotes protein Rare, but babies Due to Vitamin K low
cereals, etc. production which may have an level of toxicity, it’s
enables clotting & issue with blood rare that someone
the building of clotting. Here, will have an
bones. (Harvard. they will be overconsumption.
2020.) given an
injection to
prevent any
further issues.

Minerals

Just like vitamins, the body needs a variety of minerals. Within minerals there are two sub-groups,
these are the macro-minerals & the micro-minerals. Here, we can find one, the minerals that are
needed in a large quantity & two, the minerals, also known as trace minerals, that are needed in
smaller amounts that than of the macro-minerals.

However, where minerals differ from its counterpart of vitamins is the detriment of over-
consumption is far greater. For example, the mineral Zinc can work alongside other a variety of other
minerals however, this will also lead to an impairment of immune function, hence it wouldn’t be safe
over-consuming such mineral.

For athletes, many take in supplementation without the need for it. This may lead to an over-
consumption of different minerals. Nutrition professionals have yet to find a conclusive answer to
whether this aids or hinders an athlete. The main consensus is that it is more likely to cause bad than
good. Below I’ll provide a table of the all the minerals needed by humans, followed with their
source, RDA, functions, deficiencies & what will happen if we over consume.

Table of Minerals
Name Sources RDA (Adult) Functions Deficiencies Excess
Calcium. Dairy produce, 1,000mg per Promotes fluid An individual An individual may
green leafy day. balance & blood may experience experience
vegetables, pressure bone loss. Also, impairment with
salmon, etc. regulation. It also issues with blood their kidneys, or
aids to prevent pressure & nausea &
muscle muscle vomiting due to
cramping, whilst movements may overconsumption.
helping cells occur. (Sinai, M. 2022.)
send messages
to one another.
Iron. Red meat, fish, 8-18mg per day. Promotes normal An individual An individual may
poultry, etc. cell function & may become experience
aids in the anaemic, where hemochromatosis,
production of they aren’t able an eventual
connective to produce deterioration of
tissues. It also enough red liver function.
plays an blood cells in the
important role in body. Due to
the this, they may
transportation of suffer symptoms
oxygen around such as; fatigue,
the body. shortness of
breath &
weakness.
Phosphorus. Meat, fish, 700mg per day. Promotes DNA & An individual An individual may
cereals, etc. ATP production. may experience experience a lack
Also, maintains a lack of ATP of nutrient
healthy bones & formation, or absorption due to
teeth. energy which can a high influx of
lead to many phosphorus in the
systematic issues body. It may also
within their lead to diarrhoea,
body. Diseases or the hardening
include; rickets & of the lungs.
osteoporosis.
Potassium. Raisins, jacket 4,700mg per Promotes ATP & An individual On the other
potatoes, lima day. ADP production may experience hand, an
beans, etc. in the body. hypokalaemia if individual may
their potassium experience
intake is too low. hyperkalaemia if
their potassium
intake is far too
high.
Sodium. Table salt, milk, 1,500mg per Promotes ATP An individual On the other
vegetables, etc. day. regulation. may experience hand, an
 hyponatremia if individual may
their sodium experience
intake is too low. hypernatremia if
Commonly their sodium
caused by intake is too low.
drinking too Commonly caused
much water. by water loss.
Magnesium. Nuts, chives, 400mg per day. Promotes An individual An individual may
spinach, etc. metabolic may experience experience
regulation. a lack of nutrient nausea,
absorption. With diarrhoea, low
this, symptoms blood pressure,
include; muscle weakness
cramping & high or feel fatigued
blood pressure. when magnesium
consumption is
high.
Zinc. Liver, eggs, 11mg per day. Promotes An individual Zinc is seen as a
spinach, etc. healthy enzyme may experience non-toxin; hence
function within a decrease in no noticeable
the body. eyesight, or a negative is
lack of taste. featured here.
Manganese. Berries, spinach, 2.3mg per day. Promotes An individual An individual may
spelt, etc. healthy enzyme may experience experience a
function within issues with their permanent
the body. metabolism & neurological
normal bodily disorder known as
functions. manganism which
includes
symptoms such as
tremors, issues
walking & facial
spams. (ATSDR.
2022.)
Iodine. Fish, seaweed, 0.15mg per day. Promotes the An individual An individual may
eggs, etc. ability for may experience experience an
thyroxine to goitre, a disease array of disease if
synthesis, a where your taken in excess
hormone that is thyroid gland amounts, such
made by the swells up. disease include;
thyroid which thyroiditis,
enables an hypothyroidism,
increase of cell hyperthyroidism
metabolism & & thyroid papillary
basal cancer.
metabolism rate.

Water

Water, just like all the previous nutrients play a large role in bodily functions. Its main functions
include; nutrient circulation around the body, removal of waste around the body & ensures that our
body temperature maintains stable throughout. Our bodies are made up of around ~60% of water,
hence why this nutrient is so important.

As it is an important part of bodily functions, it’s key that we don’t lose the water through fluid loss.
This can happen whilst we exercise & sweat, this sweat contains water than is now being removed
from the body. Another obvious way of fluid loss is through urination. A mixture of waste & water is
being flushed out of the body; hence the body will have less fluid than it did beforehand. In the case
of either of these, it’s important we rehydrate through water intake throughout the day.

However, the rate at which water exits the body is determined by other external factors. Our body
weight could be a factor which influences this rate. The heavier you weigh; the harder systems must
work to function hence more water input is needed. In this case, water may exit your body at an
increased rather in comparison to someone who weighs less. Another factor to consider is your
external environment. If we were to be in a cold climate, the body would want to keep this water,
hence not sweating at the same rate as you would in a hot climate to cool down the body. “Research
has shown that sweat rates can range between 0.5-2 litres per hour over a range of different sports
in different environments” as stated by Crowe, K. 2022.

When fluid loss becomes overwhelming & we are not intaking enough water to counteract this, we
can become dehydrated. Signs of dehydration include; fatigue, cramps, headaches, etc. Whilst
you’re in this state of dehydration, the body will have to work harder to regulate body temperature,
this is especially true in athletes where their body temperature will be raised due to physical activity.
The requirements for fluid, or water is based on your bodyweight. A good formula is to multiply
your bodyweight by 0.033. (Mikey. 2022.) In this case, a 60kg individual would need to consume 2
litres daily, whereas a 90kg individual would need to consume 3 litres daily to sustain hydration.
However, this is for the normal individual, an athlete would need to consume more to account for
fluid loss through exercise.

For athletes, this increase will depend on various factors. The exercise intensity would have to be
considered. If an athlete is having an active-rest day their fluid loss will be minimal, hence extra
prevention would be low. If this athlete had a high-intensity session this would differ, said athlete
would need to consume his daily requirement, plus the fluids he loss through this session. It’s said
that if weight fluctuates downwards by 1kg, then this athlete must consume 1.5 litres to replace the
water lost. Just like before, body size & external environment come into this as well. If you were a
bigger person running in hot weather, you would most likely lose more water than that of a smaller
person running in the same weather.

Following on from this, hydration strategies must come into play when we speak about an athlete.
Prior to exercise, athletes should be slowly intaking 5-7 millilitres of water per kilogram of
bodyweight 4 hours out from training. With this, adding sodium will aid to stimulate thirst & retain
fluids. Whilst exercising, we should also hydrate to account for excessive dehydration during the
session. 250 millilitres every 20 minutes of a session should account for this loss. Now for post-
exercise, like mentioned beforehand, this athlete should consume 1.5 litres of water for every 1
kilogram lost through exercise. As well as this, just like pre-exercise, sodium should be considered to
ensure fluid retention. For example, hypotonic drinks such as Lucozade could aid in this situation as
it has a sports blend to ensure enough water, salt & carbohydrates are entering your system to
improve sport performance.
Client Consultation Form
iUSP154 – Programming personal training with clients

Centre name: Cavan Institute.

Centre number: 21390.

Learner name: Jake Logan Condon.

Learner number:

Date: 09/02/23.

Client name: Ruairi O’ Sullivan.

Address: Corlurgan, Ballieborough, Co. Cavan.

Profession: Student.

Telephone number: Day: (089) 360 4247.

Evening: (089) 360 4247.

Personal details:
Age group: Under 20. ☐ 20 – 30. ☒ 30 – 40. ☐ 40 – 50. ☐ 50 – 60. ☐ 60+. ☐

Lifestyle: Active. ☒ Sedentary. ☐

Last visit to the
1 & half years ago.
doctor:

GP Name & Address: N/A.

Number of children:
N/A.
(If applicable.)
Date of last period:
N/A.
(If applicable.)

Contra-indications requiring medical permission – in circumstances where medical permission cannot be

obtained clients must give their informed consent in writing prior to treatment (Select if/where
appropriate):
Any neurological disorders
Any recent injuries including
including strokes, multiple After a heavy meal or under the
fractures, strains, sprains, ☐ ☐ ☐
sclerosis unless medically influence of alcohol.
ruptures, or tears.
supervised.
Heart condition of any history
☐ Any undiagnosed illness. ☐ If over tired or exhausted. ☐
of heart disease.
High blood pressure unless
Any musculoskeletal problems If under the influence of
medical permission has been ☐ ☐ ☐
including joint or back pain. painkilling drugs.
granted.
Any acute fevers including Any pain and soreness in If there has been any past
influenza, glandular fever or ☐ muscles caused by trauma or ☐ difficulty with exercise in the ☐
common cold, etc. injury. past.
Any inflammatory joint
Pregnancy – medical
conditions including arthritis,
☐ permission must be sort before ☐ N/A.
rheumatoid arthritis, or
continuing.
osteoarthritis.

For people over the age of 50 a medical check-up should be sought before starting an exercise
programme especially for the following – (Select if/where appropriate):
Any history of lung problems
Obese people. ☐ Hypertensives. ☐ including asthma, bronchitis, or ☐
emphysema.
History of heart problems in Diabetics unless medical
☐ ☐ Smokers. ☐
immediate family. permission is sought.

Written permission required by – Either of which should be attached to the treatment form (Select
if/where appropriate):
GP, or specialist. ☐ Informed client. ☐
Personal information – (Select if/where appropriate):
Muscular/skeletal
Back. ☐ Aches, or pain. ☐ Stiff joints. ☐ Headaches. ☐
problems:
Digestive Liver, or gall
Constipation. ☐ Bloating. ☐ ☐ Stomach. ☐
problems: bladder.
Heart. ☐ Blood pressure. ☐ Fluid retention. ☐ Tired legs. ☐
Circulation: Kidney Cold hands and
Varicose veins. ☐ Cellulite. ☐ ☐ ☐
problems. feet.
Irregular
☐ PMT. ☐ Menopause. ☐ HRT. ☐
Gynaecological: periods.
Pill. ☐ Coil. ☐ Other:
Nervous system: Migraine. ☐ Tension. ☐ Stress. ☐ Depression. ☐
Prone to
☐ Sore throats. ☐ Colds. ☒ Chest. ☐
Immune system: infections.
Sinuses. ☐
Regular antibiotic/medication taken?
If yes, which ones:
Yes ☐ No ☒

Herbal remedies taken?

If yes, which ones:
Yes ☐ No ☒

Ability to relax: Good. ☐ Moderate. ☒ Poor. ☐

Sleep patterns: Good. ☒ Poor. ☐ Average no. of hours: 8.
Do you see
natural daylight in Yes. ☒ No. ☐
your workplace?
Do you work at a If yes, how many
Yes. ☒ No. ☐
computer? hours:
Do you Dermatitis. ☐ Eczema. ☐ Psoriasis. ☐ Allergies. ☐
suffer/have
suffered from? Acne. ☐ Hay fever. ☐ Asthma. ☐ Skin cancer. ☐

In terms of your
normal, everyday
lifestyle, what
would you say
At work: 5. At home: 3.
your general
stress level is (1-
10, 10 being the
highest)
And what would 1-2. ☐ 3-4. ☒ 5-6. ☐ 7-8. ☐
you say your
stress level is at 9-10. ☐
present?
iUSP154 – Consultation Form for Nutrition
Do you eat regular
Yes. ☒ No. ☐
meals?
Do you eat in a
Yes. ☐ No. ☒
hurry?
Do you take If yes, which
food/vitamin Yes. ☒ No. ☐ ones: A-Z multi-
supplements? vitamins.
How many Protein and
Fresh fruit: Fresh vegetables:
portions of each source:
of these items
does your diet Fresh vegetables: Protein and
Fresh fruit: 2. Fresh fruit: 2.
contain per day? 1. source: 4.

How many units Dairy Dairy produce:

Sweet things: 2. Added salt: 0.
of these drinks do produce: 3. 3.
you consume per
day? Tea: 1. Coffee: 2.

Do you suffer
from food Yes. ☐ No. ☒
allergies?
Bingeing? Yes. ☐ No. ☒
Overeating? Yes. ☐ No. ☒
Do you smoke? Yes. ☐ No. ☒ How many per day:
Do you drink How many units per
Yes. ☒ No. ☐
alcohol? day: 1.

Full diet plan considering the client’s current lifestyle with a rationale for the plan:
Introduction
Ruairi is a 20-year-old, 5’ 6” GAA athlete, weighing in at 66kg who wishes to gain lean body mass. Therefore, I plan
to put him in a slight caloric surplus. Ruairi has a good knowledge of general nutrition, mainly eating healthy foods.
However, he seems to fail on consistency & planning of a diet. Hence, I’ve offered to assist him with this.

Rationale
Using this information, I was able to input it into a calorie calculator (Mifflin.) to give me a rough estimate of his
BMR. (Basal Metabolic Rate.) Doing so, it gave me ~1,613 calories per day. Keep in mind, this is without any
activity. Thereafter, I inputted his PAL (Physical activity level.) as “hard exercise 4-5 times a week”. Giving us his
TDEE (Total Daily Energy Expenditure.) of 2,870 calories per day to maintain his current body weight of 66kg. Since
he is looking to gain lean body mass, I’ll then look to put him in a slight caloric surplus above this maintenance
point. Reason being, I want to eliminate fat gain, whilst putting him in the optimal position to gain lean body mass.
Doing so, I would like for him to gain roughly 0.5kg weekly. After the 4 weeks, he should be roughly up to ~68kg.

Realistic Goal Setting

As a kg of fat has 7,700 calories. We’d hope to gain roughly half this in a week. Therefore, 3,850 calories in
addition weekly would be our goal. 3,850 divided by 7 (7-days.) would give us 550 calories that would be added on
to his current maintenance TDEE of 2,870. 3,420 calories daily would be his new caloric goal, to gain 0.5kg weekly.
This only considers his caloric goals. Therefore, next we’ll divided this up into his macro-nutrient targets for the
week, also. Such caloric goal, gives us an indication & a realistic expectation of what to expect at the end of the
four-week period.
For protein, we’ll multiply his current body weight, times 2.2. This gives us the figure of ~145g (580 calories.) that
would have to be hit daily. Next for fat, we can time his current body weight, times 0.8. This gives us the figure of
~53g (477 calories.) that would have to be hit daily. Remaining calories will be put into carbohydrates. Therefore,
we can add 580, with 477 to give us 1,057. Next, we’ll take this away from our caloric goal of 3,420. This gives us
the figure of 2,363 calories. Furthermore, we’ll divide this by four, to give us our carbohydrate amount. ~590g of
carbohydrates would have to be hit daily. Therefore, his goals would be set roughly at ~145g of protein, ~53g of
fat & ~590g of carbohydrates.

Meal 1. Weetabix, with a Banana.

Item. Amount. Units. Carbohydrates. Fats. Proteins. Calories. Notes.
Weetabix. 8 biscuit 104 3 18 517
Semi-skimmed milk. 450 ml 23 9 14 225
Banana. 1 whole 25 0 1 104

Meal 1 Totals. 152 12 33 846

Meal 2. Ham & Cheese Bagel, with an Apple.

Item. Amount. Units. Carbohydrates. Fats. Proteins. Calories. Notes.
Bagel. 2 whole 84 2 14 410
Cooked ham. 75 g 0 3 18 102
Cheddar cheese. 20 g 0 7 5 80
Apple. 1 whole 24 0 0 96

Meal 2 Totals. 108 12 37 689

Meal 3. Chicken Fried Rice.

Item. Amount. Units. Carbohydrates. Fats. Proteins. Calories. Notes.
Chicken breast. 150 g 0 2 35 152
Olive oil. 10 ml 0 10 0 86
White rice. 200 g 156 2 14 698
Medium egg. 2 egg 0 8 12 120
Peppers. 50 g 3 0 1 14
Peas. 50 g 7 0 3 38

Meal 3 Totals. 166 21 64 1108

Meal 4. Baked Feta Pasta.

Item. Amount. Units. Carbohydrates. Fats. Proteins. Calories. Notes.
Wholewheat pasta. 200 g 124 6 24 646
Feta cheese. 50 g 2 11 7 131
Tomatoes. 50 g 2 0 1 10

Meal 4 Totals. 128 17 32 787

Carbohydrates. Fats. Proteins. Calories.

554 62 165 3429

Feedback to show evidence of the progression of weight management over a four-week period to
include nutritional advice given:
Nutrition Advice
Moving forward, having a diet laid out is nice. However, to ensure success with the implantation of this diet, there
must be different nutritional advice that will aid the individual to become consistent with said diet. First bit of
advice I laid out was nutrition timing. This was vital due to the large volume of food that was to be consumed
throughout the day for Ruairi. Therefore, eating roughly ~3 hours in between meals was recommended. However,
this isn’t always the case for most people, but due to the diet being in the “bulking” format it would best suit his
needs. Secondly relates to water consumption. I advised that he should intake the recommended ~3.7 litres of
water, daily. This ensures that he wouldn’t be dehydrated throughout the day, making his ability to stay on track
more likely. With this, I took note of his exercise level. Ensuring that for every kilogram of body weight lost
through exercise was restored with 1.5L of water to take its place. Thirdly, with Ruairi I emphasised how important
reaching the macro goals were for his overall recovery & health. Ensuring he hit the protein goal, gave him a
source for growth & recovery. Hitting the fats’ goal gave him a source of energy, which promotes hormonal
function. Lastly, hitting the carbohydrates’ goal gave him another source of energy, which can be directly used in
the sport he partakes in. Taking all things into consideration, it made more sense to him. Giving him urgency to
continue to hit these goals throughout the weeks. Lastly, the last bit of advice I gave him on this day relates to his
sleep. I recommended that he got roughly ~8 hours of sleep at night to ensure recovery, from session to session.
Without adequate sleep, it would affect both, his mood & performance. This is due to the circadian rhythm, which
plays a part in physical, mental & behavioural changes that occur within the body. Therefore, by sleeping at
roughly the same time each night, whilst having adequate sleep would give him the best chance at long-term
success with both, his performance & nutrition goals. Below, I’ll showcase his success throughout the four-week
period, taking note of any adjustments that might have happened throughout.

Week 1: 66kg.
Week 2: 66.5kg.
Week 3: 67.5kg.
Week 4: 67kg.

Here, we gained an average of 0.5kg per week. I did take note of the spike through week 2 & 3. However, I waited
until the week after to act. The following week, we seen a decrease we levelled out my suspicions that the calorie
amount may have been too high. Therefore, waiting the additional week was a positive, as any changes would’ve
negatively impacted the direction of weight gain that we wished to achieve throughout the four-week period.
Overall conclusion, including recommendations given for future weight management and reflective
practice:
 Reflection
Overall, I’m happy with the outcome of the diet. I was confident beforehand, due to eating habits that were
present. It would only have been a manner of setting out the plan, leaving the rest to be down to adherence &
discipline. Which is showcased with the weight gain we have achieved. We have put on roughly ~0.5kg a week,
which was our target to begin with. Therefore, the diet has been a success.

Conclusion
I’ve enjoyed my time taking on this project. Throughout the project, I was able to revise on information I’d known
of beforehand, whilst taking time to investigate areas that I wasn’t sure of. Doing both, will enable me to create
better dietary plans in the future. I’m now more confident than ever to write up said plans, with this & prior
experiences. Overall, this project has provided me with the correct tools that I can use going forward whilst
working with different people.

Date of Diet: 09/02/23. Start: 09/02/23. End Date: 27/02/23.

Learner signature: Jake Logan Condon.

Client signature: Ruairi O’ Sullivan.

Date: 09/02/23.
Client Consultation Form
iUSP154 – Programming personal training with clients

Centre name: Cavan Institute.

Centre number: 21390.

Learner name: Jake Logan Condon.

Learner number:

Date: 09/02/23.

Client name: Olga Prosciova.

Address: Ballyconnell, Cavan, Co. Cavan.

Profession: Physiotherapist.

Telephone number: Day: (089) 407 9857.

Evening: (089) 467 9657.

Personal details:
Age group: Under 20. ☐ 20 – 30. ☐ 30 – 40. ☒ 40 – 50. ☐ 50 – 60. ☐ 60+. ☐

Lifestyle: Active. ☒ Sedentary. ☐

Last visit to the
1 & half year ago.
doctor:

GP Name & Address: N/A.

Number of children:
2.
(If applicable.)
Date of last period:
N/A.
(If applicable.)

Contra-indications requiring medical permission – in circumstances where medical permission cannot be

obtained clients must give their informed consent in writing prior to treatment (Select if/where
appropriate):
Any neurological disorders
Any recent injuries including
including strokes, multiple After a heavy meal or under the
fractures, strains, sprains, ☐ ☐ ☐
sclerosis unless medically influence of alcohol.
ruptures, or tears.
supervised.
Heart condition of any history
☐ Any undiagnosed illness. ☐ If over tired, or exhausted. ☐
of heart disease.
High blood pressure unless
Any musculoskeletal problems If under the influence of
medical permission has been ☐ ☐ ☐
including joint or back pain. painkilling drugs.
granted.
Any acute fevers including Any pain and soreness in If there has been any past
influenza, glandular fever or ☐ muscles caused by trauma or ☐ difficulty with exercise in the ☐
common cold, etc. injury. past.
Any inflammatory joint
Pregnancy – medical
conditions including arthritis,
☐ permission must be sort before ☐ N/A.
rheumatoid arthritis, or
continuing.
osteoarthritis.

For people over the age of 50 a medical check-up should be sought before starting an exercise
programme especially for the following – (Select if/where appropriate):
Any history of lung problems
Obese people. ☐ Hypertensives. ☐ including asthma, bronchitis, or ☐
emphysema.
History of heart problems in Diabetics unless medical
☐ ☐ Smokers. ☐
immediate family. permission is sought.

Written permission required by – Either of which should be attached to the treatment form (Select
if/where appropriate):
GP, or specialist. ☐ Informed client. ☒
Personal information – (Select if/where appropriate):
Muscular/skeletal
Back. ☐ Aches, or pain. ☐ Stiff joints. ☐ Headaches. ☐
problems:
Digestive Liver, or gall
Constipation. ☐ Bloating. ☐ ☐ Stomach. ☐
problems: bladder.
Heart. ☐ Blood pressure. ☐ Fluid retention. ☐ Tired legs. ☐
Circulation: Kidney Cold hands and
Varicose veins. ☐ Cellulite. ☐ ☐ ☐
problems. feet.
Irregular
☐ PMT. ☐ Menopause. ☐ HRT. ☐
Gynaecological: periods.
Pill. ☐ Coil. ☐ Other:
Nervous system: Migraine. ☐ Tension. ☐ Stress. ☐ Depression. ☐
Prone to
☐ Sore throats. ☐ Colds. ☐ Chest. ☐
Immune system: infections.
Sinuses. ☐ N/A.
Regular antibiotic/medication taken?
If yes, which ones:
Yes ☐ No ☒

Herbal remedies taken?

If yes, which ones:
Yes ☐ No ☒

Ability to relax: Good. ☐ Moderate. ☒ Poor. ☐

Sleep patterns: Good. ☒ Poor. ☐ Average no. of hours: 8.
Do you see
natural daylight in Yes. ☒ No. ☐
your workplace?
Do you work at a If yes, how many
Yes. ☒ No. ☐
computer? hours:
Do you Dermatitis. ☐ Eczema. ☐ Psoriasis. ☐ Allergies. ☐
suffer/have
suffered from? Acne. ☐ Hay fever. ☐ Asthma. ☐ Skin cancer. ☐

In terms of your
normal, everyday
lifestyle, what
would you say
At work: At home:
your general
stress level is (1-
10, 10 being the
highest)
And what would 1-2. ☐ 3-4. ☒ 5-6. ☐ 7-8. ☐
you say your
stress level is at 9-10. ☐
present?
iUSP154 – Consultation Form for Nutrition
Do you eat regular
Yes. ☒ No. ☐
meals?
Do you eat in a
Yes. ☐ No. ☒
hurry?
Do you take
If yes, which
food/vitamin Yes. ☐ No. ☒
ones:
supplements?
Protein and
How many Fresh vegetables: source: 4.
portions of each Fresh fruit: 3.
2. (Chicken, ham &
of these items milk.)
does your diet
contain per day? Dairy
Sweet things: 1. Added salt: 0. Added sugar: 2.
produce: 3.
How many units Tea: 3. Coffee: 0. Fruit juice: 0. Water: 3L.
of these drinks do
you consume per
Soft drinks: 0. Other:
day?
Do you suffer
from food Yes. ☐ No. ☐
allergies?
Bingeing? Yes. ☐ No. ☐
Overeating? Yes. ☐ No. ☒
Do you smoke? Yes. ☐ No. ☒ How many per day:
Do you drink How many units per
Yes. ☐ No. ☒
alcohol? day:

Full diet plan considering the client’s current lifestyle with a rationale for the plan:
Introduction
Olga is a 36-year-old, 5’ 4” physiotherapist, weighing in at 54kg who wishes to maintain fitness levels, whilst
adding lean muscle tissue. Therefore, I plan to put her in a calorie maintenance to sustain her current weight, to
add additional lean muscle tissue. Olga has a very good sense of nutrition, as she has an experience in palates &
yoga instruction. Therefore, my job was to lay out the plan to ensure her success throughout the four-week
period. Hence, I’ve offered to assist with this.

Rationale
Using this information, I was able to input it into a calorie calculator (Mifflin.) to give me a rough estimate of her
BMR. (Basal Metabolic Rate.) Doing so, it gave me ~1,192 calories per day. This number does not take into effect
her activity level. Therefore, I inputted her PAL (Physical Activity Level.) as “Moderate exercise 2-3 times a week.”
This gave me Olgas’ TDEE (Total Daily Energy Expenditure.) of 2,004 calories per day to maintain her current body
weight of 54kg. Therefore, within this plan the macros should lead up to this caloric amount to ensure that she can
maintain her current weight throughout the pursuing four-weeks.

Realistic Goal Setting

Now that we’ve our caloric goal set out. We must divide up said amount into the macronutrients. That being
proteins, fats & carbohydrates. Protein amount is Olgas’ weight (54kg.) times 2.2. Gives us roughly ~116g (464
calories.) of protein to be taken daily. Next with fat, we time her weight by 1. Giving us ~54g (486 calories.) of fat.
Remaining macronutrients will be placed in carbohydrates. Therefore, 464 plus 486 gives us 950 calories. 2,004
(Maintenance calories.) minus 950 (Proteins & fats calories.) gives us 1,054. To find out our carbohydrates amount,
we’ll divide this number by 4. This gives us roughly ~264g of carbohydrates to be taken daily. Such carbohydrates
will be used to fuel here sessions & day, hence we’ve them placed equally throughout the day. Each meal has a
dosage of micronutrients in the form of fruit & vegetables to give a balanced diet. Olga mentioned that she wished
to maintain her bodyweight. Hence, I went for a maintenance amount considering her activity level for the first
week. Considering this is an estimate, we will check her bodyweight bi-weekly to ensure weight is maintaining. If it
is increasing, we will further decrease the calories roughly ~150, vice versa. This will give us enough buffer to work
with, to ensure maintenance is maintained throughout the weeks following.

Meal 1. Weetabix, with a banana.

Item. Amount. Units. Carbohydrates. Fats. Proteins. Calories. Notes.
Semi-skimmed milk. 300 ml 15 6 9 150
Weetabix. 4 biscuit 52 2 9 258
Banana. 1 whole 25 0 1 104

Meal 1 Totals. 92 8 19 512

Meal 2. Cheese & ham sandwich, with an apple.

Item. Amount. Units. Carbohydrates. Fats. Proteins. Calories. Notes.
Wholemeal bread. 2 slice 30 2 8 170
Cooked ham. 76 g 0 3 18 104
Cheddar cheese. 20 g 0 7 5 80
Apple. 1 whole 24 0 0 96

Meal 2 Totals. 54 12 31 450

Meal 3. Egg fried rice.

Item. Amount. Units. Carbohydrates. Fats. Proteins. Calories. Notes.
Chicken breast. 160 g 0 2 37 162
White rice. 80 g 62 1 6 279
Medium egg. 2 egg 0 8 12 120
Peppers. 30 g 2 0 0 8
Olive oil. 10 ml 0 10 0 86

Meal 3 Totals. 64 20 55 656

Meal 4. Muesli & blueberries.

Item. Amount. Units. Carbohydrates. Fats. Proteins. Calories. Notes.
Fruit & nut muesli. 80 g 46 10 6 298
Semi-skimmed milk. 160 ml 8 3 5 80
Blueberries. 30 g 5 0 0 19

Meal 4 Totals. 58 14 11 398

Carbohydrates. Fats. Proteins. Calories.

269 53 116 2016

Feedback to show evidence of the progression of weight management over a four-week period to
include nutritional advice given:
Nutrition Advice
Moving forward, having a diet laid out is nice. However, to ensure success with the implementation of this diet,
there must be different nutritional advice that will aid the individual to become consistent with said diet. First bit
of advice I laid out was water consumption. I advised that she should intake the recommended ~2.7 litres of water,
daily. This ensures that she wouldn’t be dehydrated throughout the day, making her ability to stay on track more
likely. With this, I took note of her exercise level. Ensuring that for every kilogram of body weight lose through
exercise was restored with 1.5L of water to take its place. Secondly with Olga I emphasised the importance of
reaching the macro goals set out for the day to aid with overall recovery & health. Ensuring she hit the protein
goal, gave her a source for growth & recovery. Hitting the fats’ goal gave her a source of energy, which promotes
hormonal function. Lastly, hitting the carbohydrates’ goal gave her another source of energy, which can be directly
used in her training. Taking all things into consideration, it made more sense to her. Giving her urgency to continue
to hit these goals throughout the weeks. Lastly, the last bit of advice I gave her on this day relates to her sleep. I
recommended that she got roughly ~8 hours of sleep at night to ensure recovery, from session to session. Without
adequate sleep, it would affect both, her mood & performance. This is due to the circadian rhythm, which plays a
part in physical, mental & behavioural changes that occur within the body. Therefore, by sleeping at roughly the
same time each night, whilst having adequate sleep would give her the best chance at long-term success with
both, her performance & nutrition goals. Below, I’ll showcase her success throughout the four-week period, taking
note of any adjustments that might have happened throughout.

Week 1: 54kg.
Week 2: 53kg.
Week 3: 55kg.
Week 4: 54kg.

Here, throughout the four-weeks we average at a weight of 54kg. This was ideal, as even though there had been
spikes in weight with fluctuations, the actual baseline for the weight didn’t change. I took note of her busy
scheduling, with having children, etc. Hence, I didn’t make any changes to the caloric amount through these weeks
as small deviations were almost certain. Doing so, it enabled us to have a good overview of her weight from week
to week. If there was a major deviation from the baseline, we’d simply adjust the caloric amount, or cardiovascular
output to account for it, vice versa.

Overall conclusion, including recommendations given for future weight management and reflective
practice:
 Reflection
Overall, I’m happy with the outcome of the diet. Whilst pairing with Olgas’ lifestyle & prior dieting habits.
Introducing a structure to her diet, has enabled her to gain control over what she eats. Therefore, empowering her
ability within the gym as now she has the energy & foundation to do so. I will admit, I was a bit wary before
beginning due to the busy schedule Olga has in-front of her that would act as a contra-indication for success.
However, she showcased determination by meal prepping on days that she had spare time. Hence, this allowed
her to meet both, her caloric & macronutrient goals on the days where she was busy. Therefore, the diet has been
a success.

Conclusion
I’ve enjoyed my time taking on this project. Throughout the project, I was able to revise on information I’d known
of beforehand, whilst taking time to investigate areas that I wasn’t sure of. Doing both, will enable me to create
better dietary plans in the future. I’m now more confident than ever to write up said plans, with this & prior
experiences. Overall, this project has provided me with the correct tools that I can use going forward whilst
working with different people.

Date of Diet: 09/02/23. Start: 09/02/23. End Date: 27/02/23.

Learner signature: Jake Logan Condon.

Client signature: Olga Prosciova.

Date: 09/02/23.
Client Consultation Form
iUSP154 – Programming personal training with clients

Centre name: Cavan Institute.

Centre number: 21390.

Learner name: Jake Logan Condon.

Learner number:

Date: 09/02/23

Client name: Aaron P, Beattie.

Address: 4 Chesterton Road, Wolverhampton, UK.

Profession: Design Manager.

Telephone number: Day: (073) 8313 0165.

Evening: (073) 8313 0165.

Personal details:
Age group: Under 20. ☐ 20 – 30. ☒ 30 – 40. ☐ 40 – 50. ☐ 50 – 60. ☐ 60+. ☐

Lifestyle: Active. ☐ Sedentary. ☒

Last visit to the
1 year prior.
doctor:

GP Name & Address: Keats Grove Surgery, Wolverhampton.

Number of children:
N/A.
(If applicable.)
Date of last period:
N/A.
(If applicable.)

Contra-indications requiring medical permission – in circumstances where medical permission cannot be

obtained clients must give their informed consent in writing prior to treatment (Select if/where
appropriate):
Any neurological disorders
Any recent injuries including
including strokes, multiple After a heavy meal or under the
fractures, strains, sprains, ☐ ☐ ☐
sclerosis unless medically influence of alcohol.
ruptures, or tears.
supervised.
 Heart condition of any history
☐ Any undiagnosed illness. ☐ If over tired or exhausted. ☐
of heart disease.
High blood pressure unless
Any musculoskeletal problems If under the influence of
medical permission has been ☐ ☐ ☐
including joint or back pain. painkilling drugs.
granted.
Any acute fevers including Any pain and soreness in If there has been any past
influenza, glandular fever or ☐ muscles caused by trauma or ☐ difficulty with exercise in the ☐
common cold, etc. injury. past.
Any inflammatory joint
Pregnancy – medical
conditions including arthritis,
☐ permission must be sort before ☐ N/A.
rheumatoid arthritis, or
continuing.
osteoarthritis.

For people over the age of 50 a medical check-up should be sought before starting an exercise
programme especially for the following – (Select if/where appropriate):
Any history of lung problems
Obese people. ☐ Hypertensives. ☐ including asthma, bronchitis, or ☐
emphysema.
History of heart problems in Diabetics unless medical
☐ ☐ Smokers. ☐
immediate family. permission is sought.

Written permission required by – Either of which should be attached to the treatment form (Select
if/where appropriate):
GP, or specialist. ☐ Informed client. ☐
Personal information – (Select if/where appropriate):
Muscular/skeletal
Back. ☒ Aches, or pain. ☐ Stiff joints. ☐ Headaches. ☐
problems:
Digestive Liver, or gall
Constipation. ☐ Bloating. ☐ ☐ Stomach. ☐
problems: bladder.
Heart. ☐ Blood pressure. ☐ Fluid retention. ☐ Tired legs. ☐
Circulation: Kidney Cold hands and
Varicose veins. ☐ Cellulite. ☐ ☐ ☐
problems. feet.
Irregular
☐ PMT. ☐ Menopause. ☐ HRT. ☐
Gynaecological: periods.
Pill. ☐ Coil. ☐ Other:
Nervous system: Migraine. ☐ Tension. ☐ Stress. ☐ Depression. ☐
Prone to
☐ Sore throats. ☐ Colds. ☐ Chest. ☐
Immune system: infections.
Sinuses. ☐ N/A.
Regular antibiotic/medication taken?
If yes, which ones:
Yes ☐ No ☒

Herbal remedies taken?

If yes, which ones:
Yes ☐ No ☒

Ability to relax: Good. ☐ Moderate. ☒ Poor. ☐

Sleep patterns: Good. ☒ Poor. ☐ Average no. of hours: 8.
Do you see
natural daylight in Yes. ☒ No. ☐
your workplace?
Do you work at a If yes, how many
Yes. ☒ No. ☐
computer? hours: 6.
Do you Dermatitis. ☐ Eczema. ☐ Psoriasis. ☐ Allergies. ☐
suffer/have
suffered from? Acne. ☐ Hay fever. ☐ Asthma. ☐ Skin cancer. ☐

In terms of your
normal, everyday
lifestyle, what
would you say
At work: 5. At home: 5.
your general
stress level is (1-
10, 10 being the
highest)
And what would 1-2. ☐ 3-4. ☒ 5-6. ☐ 7-8. ☐
you say your
stress level is at 9-10. ☐
present?
iUSP154 – Consultation Form for Nutrition
Do you eat regular
Yes. ☒ No. ☐
meals?
Do you eat in a
Yes. ☒ No. ☐
hurry?
Do you take
If yes, which
food/vitamin Yes. ☒ No. ☐
ones:
supplements?
How many Fresh vegetables: Protein and
Fresh fruit: 1.
portions of each N/A. source: 5.
of these items
does your diet Dairy
Sweet things: 1. Added salt: 1. Added sugar: 1.
contain per day? produce: 1.

How many units Tea: N/A. Coffee: 1. Fruit juice: 1. Water: 2L.
of these drinks do
you consume per
Soft drinks: 1. Other:
day?
Do you suffer
from food Yes. ☐ No. ☒
allergies?
Bingeing? Yes. ☒ No. ☐
Overeating? Yes. ☐ No. ☒
Do you smoke? Yes. ☐ No. ☒ How many per day:
Do you drink How many units per
Yes. ☐ No. ☒
alcohol? day:

Full diet plan considering the client’s current lifestyle with a rationale for the plan:
Introduction
Aaron is a 22-year-old, 6’ 8” design manager, weighing in at 143.5kg who wishes to lose fat. He wants to lose this
fat as he recently recognized that his BMI (Body Mass Index.) was in the obese range. Therefore, he took in on
himself to get in touch with me, to work towards getting into the healthier range. Therefore, I plan to put him in a
caloric deficit. His knowledge with nutrition is very low. As noted with his poor eating habits & binging. Hence, I
need to ensure that the diet contains low-caloric foods, which will increase food volume. This increase in food
volume will make him less likely to choose poor food, or binge whilst staying in the caloric goal for the day.
Therefore, long-term he will be able to achieve his goals. Hence, I’ve offered to assist him with this.

Rationale
Using this information, I was able to input it into a calorie calculator (Mifflin.) to give me a rough estimate of his
BMR. (Basal Metabolic Rate.) Doing so, it gave me ~2,600 calories per day. Keep in mind, this is without any
activity. Thereafter, I inputted his PAL (Physical Activity Level.) as “light exercise 1-2 times a week”. I chose this as
majority of his time was on the computer. He did note that he would often go for walks. Therefore, this gives us
his TDEE (Total Daily Energy Expenditure.) of 3,934 calories per day to maintain his current body weight of
143.5kg. Since he is looking to lose fat, I’ll then look to put him in a caloric deficit below his maintenance point.
Reason being, to lose fat he must burn more than he consumes. (Law of Thermodynamics.) Therefore, creating
this deficit will put him in the optimal position for fat loss. Doing so, I would like for him to lose roughly 1kg
weekly. After the 4 weeks, he should be roughly down to ~139kg.
Realistic Goal Setting
As a kg of fat has 7,700 calories. We’d hope our deficit amount weekly would match. Therefore, 7,700 calories
divided by 7 (7-days.) would give us 1,100 calories. 1,100 calories would be our deficit amount daily which would
have to be reached. Therefore, we must remove this from his TDEE of 3,934. 2,834 calories daily would be his new
caloric goal, to lose 1kg weekly. This only considers his caloric goals. Therefore, next we’ll divided this up into his
macro-nutrient targets for the week, also. Such caloric goal, gives us an indication & a realistic expectation of what
to expect at the end of the four-week period.

For protein, we’ll multiply his current body weight, times 1.8. This gives us the figure of ~257g (1,028 calories.) that
would have to be hit daily. Next for fat, we can time his current body weight, times 0.6. This gives us the figure of
~86g (772 calories.) that would have to be hit daily. Remaining calories would be put into carbohydrates.
Therefore, we can add 1,028, with 772 to give us 1,800. Next, we’ll take this away from our caloric goal of 2,834.
This gives us the figure of 1,034. Furthermore, we’ll divide this by four, to give our carbohydrate amount. ~258g of
carbohydrates would have to be hit daily. Therefore, his goals would be set roughly at ~257g of protein, ~86g of
fat & ~258g of carbohydrates.

Meal 1. Weetabix, with an Omelette.

Item. Amount. Units. Carbohydrates. Fats. Proteins. Calories. Notes.
Semi-skimmed milk. 300 ml 15 6 9 150
Weetabix. 4 biscuit 52 2 9 258
Medium egg. 2 egg 0 8 12 120
Cooked ham. 85 g 0 4 20 116
Spinach. 30 g 1 0 1 8
Tomatoes. 30 g 1 0 0 6

Meal 1 Totals. 69 19 52 659

Meal 2. Turkey Sandwich, with a Banana.

Item. Amount. Units. Carbohydrates. Fats. Proteins. Calories. Notes.
Wholemeal bread. 4 slice 60 4 16 340
Turkey breast. 150 g 0 5 35 179
Low-fat cream cheese. 30 g 2 5 2 60
Banana. 1 whole 25 0 1 104

Meal 2 Totals. 87 13 54 682

Meal 3. Chicken Fried Rice.

Item. Amount. Units. Carbohydrates. Fats. Proteins. Calories. Notes.
Chicken breast. 300 g 0 3 69 303
White rice. 75 g 59 1 5 262
Medium egg. 4 egg 0 16 24 240
Peppers. 30 g 2 0 0 8
Peas. 30 g 4 0 2 23
Olive oil. 10 ml 0 10 0 86
 Meal 3 Totals. 65 29 100 922

Meal 4. Muesli, with Fruits.

Item. Amount. Units. Carbohydrates. Fats. Proteins. Calories. Notes.
Fruit & nut meusli. 100 g 57 13 7 373
Semi-skimmed milk. 250 ml 13 5 8 125
Protein powder. 25 g 1 1 20 94
Strawberries. 30 g 2 0 0 11
Blueberries. 30 g 5 0 0 19

Meal 4 Totals. 78 19 36 622

Carbohydrates. Fats. Proteins. Calories.

299 81 241 2885

Feedback to show evidence of the progression of weight management over a four-week period to
include nutritional advice given:
Nutrition Advice
Moving forward, having a diet laid out is nice. However, to ensure success with the implantation of this diet, there
must be different nutritional advice that will aid the individual to become consistent with said diet. First bit of
advice I laid out was nutrition timing. This was vital due to the large volume of food that was to be consumed
throughout the day for Aaron. Therefore, eating roughly ~3 hours in between meals was recommended. However,
this isn’t always the case for most people, but due to his height & size this format would best suit his needs.
Secondly relates to water consumption. I advised that he should intake the recommended ~3.7 litres of water,
daily. This ensures that he wouldn’t be dehydrated throughout the day, making his ability to stay on track more
likely. With this, I took note of his exercise level. Ensuring that for every kilogram of body weight lost through
exercise was restored with 1.5L of water to take its place. Thirdly, with Aaron I emphasised how important
reaching the macro goals were for his overall recovery & health. Even more important now, as he’d be following a
fitness plan that I’ve laid out. Ensuring he hit the protein goal, gave him a source for growth & recovery. Hitting the
fats’ goal gave him a source of energy, which promotes hormonal function. Lastly, hitting the carbohydrates’ goal
gave him another source of energy, which can be directly used in the sport he partakes in. Taking all things into
consideration, it made more sense to him. Giving him urgency to continue to hit these goals throughout the
weeks. Lastly, the last bit of advice I gave him on this day relates to his sleep. I recommended that he got roughly
~8 hours of sleep at night to ensure recovery, from session to session. Without adequate sleep, it would affect
both, his mood & performance. This is due to the circadian rhythm, which plays a part in physical, mental &
behavioural changes that occur within the body. Therefore, by sleeping at roughly the same time each night,
whilst having adequate sleep would give him the best chance at long-term success with both, his performance &
nutrition goals. Below, I’ll showcase his success throughout the four-week period, taking note of any adjustments
that might have happened throughout.

Week 1: 143.5kg.
Week 2: 142kg.
Week 3: 140.8kg.
 Week 4: 139.6kg.

Here, we lost an average of ~0.975kg per week. I did take note that we lost more than we expected through week
1 & 2. However, this would be water weight. As he was eating junk foods beforehand, his body had built up a lot of
sodium. Switching over to this new diet, this excess amount of sodium build up has been flushed out. Hence, why
we can see an increased loss through week 1 & 2. We waited an additional week, to ensure that this was true.
After the additional week, we could see the loss stabilizing to the amount we had hoped for. Therefore, waiting
the additional week was a positive, as any changes would’ve negatively impacted the direction of weight loss that
we wished to achieve throughout the four-week period.

Overall conclusion, including recommendations given for future weight management and reflective
practice:
Reflection
Overall, I’m happy with the outcome of the diet. Beforehand, I was wary due to Aarons’ poor eating habits.
However, with the increased food volume it seen him not looking to binge at all. As beforehand, he would’ve been
eating high-caloric foods that would have a very low food volume, compared to this new diet. He was disciplined
throughout. Even prepping some of his food, due to how busy his schedule can be at times. We have lost roughly
~0.975kg a week, which was our target to begin with. Therefore, the diet has been a success.

Conclusion
I’ve enjoyed my time taking on this project. Throughout the project, I was able to revise on information I’d known
of beforehand, whilst taking time to investigate areas that I wasn’t sure of. Doing both, will enable me to create
better dietary plans in the future. I’m now more confident than ever to write up said plans, with this & prior
experiences. Overall, this project has provided me with the correct tools that I can use going forward whilst
working with different people.

Date of Diet: 09/02/23. Start: 09/02/23. End Date: 27/02/23.

Learner signature: Jake Logan Condon.

Client signature: Aaron P, Beattie.

Date: 09/02/23.
Conclusion
To conclude this assignment, I’ve hit all the markets set out in the introduction. I’ve thoroughly
investigated all the areas covered above, without giving any unwanted information. I’ve done so by
presenting the information clearly, in a way that it makes the readers time easier in the hopes that
more information will be taken in.

On reflection, I could possibly have added images in portions of the assignment. However, I felt as
though any images that I would’ve added wouldn’t have fairly represented the points I was trying to
make throughout the assignment. Therefore, in the future, I would like to investigate ways to
include images smartly, where they can enhance the visual elements of what is being spoken about.

I hope you enjoyed reading & indulging into this assignment. I had an enjoyable time researching &
laying out the information. I hope to continue my learning in relation to nutrition.
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