Emilija Stojiljkovic

Final assignment

FOOD DIARY
Upon reviewing my meal diet, I can discern several positive and negative aspects. One positive
aspect that brings me satisfaction is my high protein intake, which I consider to be crucial. In
addition, I consume a significant amount of salads and vegetables, which serve as an excellent
source of dietary fiber. Finally, I am satisfied with my meal schedule, as I have successfully
incorporated breakfast into my routine, which I have gradually enhanced over time.

Conversely, I desire to incorporate a greater amount of water intake into my daily routine.
Occasionally, I experience days when my water intake is limited to a mere 1 glass, which has the
potential to result in significant health complications. In addition, I would like to reduce the
consumption of unhealthy food, such as pasta and pizza. Lastly, as a result of my lifestyle, I
consume an excessive amount of juice daily, and it is always high in sugar, which is another
aspect I would like to reduce.

BODY COMPOSITION

In the body composition lab, we conducted various tests on individuals in our group to determine
the proportion of body fat. These measurements included assessing skinfold thickness, taking
circumference measurements, and using impedance. Based on the findings of this experiment, I
have determined that I aim to reduce my body weight by 10 kilograms. In addition, the body fat
percentage determined by circumference measurements is 25.15%. My objective for the
upcoming term is to reduce my body fat to a typical average percentage of 19% while
simultaneously increasing muscle mass and lean body mass. I will attain my objective by
adhering to my dietary regimen and engaging in intensified physical exertion, which will assist
muscle growth.
ENERGY EXPENDITURE

In this section of our laboratory experiment, we applied various formulas to determine individual
energy expenditures. To calculate the basal metabolic rate (BMR) for women, I employed the
equation 10 x 79kg + 6.25 x 183cm – 5 x 20 – 161, resulting in a value of 1672.75. In addition, I
employed a mathematical equation to calculate my Estimated Energy Requirement (EER), which
was determined as 354 – (6.91 x 20) + 1.5 (Physical Activity Level) x (9.36 x 79 + 726 x 183).
Consequently, the outcome of this calculation yielded an EER value of 134182.96. In addition, I
computed the Thermic Effect of Food by incorporating this component into the equation of Basal
Metabolic Rate (BMR) multiplied by the Activity component. This calculation yielded a value of
TE = 3670.42. In addition, we computed the Energy Expenditure using the following table:

SETTING UP GOALS

My aim is to reduce body fat, increase muscle mass, and achieve a weight loss of
10kg. In order to reduce body fat, I will employ the strategy of calorie deficit,
specifically according to the guideline of losing 0.5kg per week. In addition, I will
implement a calorie deficit in order to reduce 6kg of weight, using appropriate and
healthy measurements. Finally, in order to enhance my muscle mass, I will augment
my level of physical activity and focus my dietary intake on proteins. With this plan in
mind, I will reduce my daily caloric intake to a range of 1800 - 2000 kcal/day, which
is significantly lower than the present intake of over 2800 kcal/day.
EXERCISE PROGRAM

Regarding the workout regimen, my focus will be on targeting the major muscle groups in the
body, while also allocating specific days in the week for cardiovascular exercises. To attain my
objective, I shall focus on the frequency of my training regimen repetitions. Consequently, I shall
achieve my objective by regularly attending the gym 3-4 times per week. In addition, I will do
cardiovascular training alongside the workouts mentioned before. On sunny days, I engage in
vigorous seaside running. Within my program, I will incorporate designated rest days.
Nevertheless, I have seen that my body tends to prefer remaining physically engaged even during
these rest days, a preference I will uphold by engaging in low-intensity workouts. It is crucial to
note the intensity of activities. In my gym routine, I initially begin with a low weight, but
gradually raise it each week, so facilitating the progressive development of muscular mass.

NUTRITION PROGRAM

Macronutrients percentage

Per day:
For 2000kcal/day for caloric deficit:

1. CARBOHYDRATES: 45% of daily caloric intake

2. LIPIDS: 25% of daily caloric intake

3. PROTEIN: 30% of daily caloric intake

Macronutrient grams
Per day:
1. CARBOHYDRATES: 202.5 grams

2. LIPIDS: 60 grams

3. PROTEIN: 112.5 grams

Food Group Servings

Per day:
1. Vegetables: 3 servings

2. Fruits: 4 servings

3. Proteins (eggs, fish, chicken): 4 servings

4. Whole Grains (oats, quinoa, brown rice): 3 servings

5. Dairy: 2 servings

6. Healthy Fats (olives, nuts, avocado): 2 servings

Weekly program

MONDAY Breakfast: Omelet 1 whole egg + 4 egg whites

with spinach + 3k whole bread + salad
Snack: Fruit salad (seasonal fruit) 400g
Lunch: Chicken 270g + grilled vegetables +
salad
Dinner: Low-fat cheese 300g + salad

TUESDAY Breakfast: 3 integral sandwiches with turkey

breast (150g) + salad Snack: Strawberries
400g
Lunch: Rice with chicken 400g + salad
Dinner: Spinach potage with sour milk 500ml
+ 10 hazelnuts

WEDNESDAY Breakfast: Oat flakes (5k) + 2k ground flax +

2k chia seeds + yogurt 330ml
Snack: 2 apples with cinnamon
Lunch: Đuveč with chicken 400g + salad
Dinner: Tuna salad

THURSDAY Breakfast: 3 muffins with cheese + salad

Snack: 2 oranges + 10 almonds
Lunch: sea bream 400g + spinach puree 150g
+ salad
Dinner: Sour milk 380g+cucumber+2k
ground flax
FRIDAY Breakfast: Omelet 1 whole egg + 4 egg whites
+ mixed salad
Snack: Yogurt 500ml + 2k ground flax
Lunch: Beef burger 250g + salad
Dinner: Salad with mushrooms and leeks

SATURDAY Breakfast: Oatmeal with fruit and dried fruit

(5k oats)
Snack: Vitamin salad
Lunch: Risotto with vegetables 400g + salad
Dinner: Vegetable potage 500ml + salad

SUNDAY Breakfast: 3 prosciutto + yogurt 250ml

Snack: 1 pomegranate + 10 almonds
Lunch: Turkey white meat 250g+ risotto with
vegetables 150g+salad Dinner: Grilled
mushrooms 400g+ mustard as desired+1k
sesame+salad