caseymoe’s BodyBlog

Initial Assessment Report

Prepared July 11, 2008

by Diet 4U Inc.

for Michael  Beggs

Goal - Gain 1.8 lbs. per week for 13 weeks

for a total weight gain of 25 lbs.

Client Information and Goals:

Daily Exercise Calorie Goals:

* Your average daily exercise calorie expenditure, Mr.  Beggs, is 400 calories.

Estimated Daily Calorie Requirement Summary:

Protein, Carbohydrate, and Fat Ratio Goals:

Nutrient                  
                                         % of Daily Calories

Protein                  Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  25

Carbohydrates               Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  50

Total Fat                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  25

Saturated Fat                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  7

Daily Value Goals for Michael Beggs Based on Daily Reference Values

Nutrient                      
                                           Daily Value

Calories (kcal)                   
                                         3988

Protein (g)                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  249

                     Calories from Protein                      
       997.00

                 % Calories from Protein                  Â
 Â Â Â Â Â Â Â Â Â Â Â  25

Carbohydrates (g)                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  499

         Calories from Carbohydrates                      
     1994.00

     % Calories from Carbohydrates                      
         50

Fat (g)                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  111

                      
      Calories from Fat                             997.00

                       % Calories from Fat                      
         25

Saturated Fat (g)                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  31

Cholesterol (mg)                    
                                       333.80

Total Dietary Fiber (g)                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  33.38

Daily Values for Michael Beggs Based on Reference Daily Intake

Fat-Soluble Vitamins:

Nutrient                      
                                           Daily Value

Vitamin A (mcg) RAE                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  700.00

Vitamin D (IU)                    
                                          200.00

Vitamin E (mg)                    
                                           15.00

Vitamin K (mcg)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  120.00

Water-Soluble Vitamins:

Nutrient                      
                                           Daily Value

Thiamin (mg)                    
                                                1.20

Riboflavin (mg)                    
                                            1.30

Niacin (mg)                    
                                                 16.00

Vitamin B6 (mg)                    
                                           1.30

Folate (mcg)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  400.00

Vitamin B12 (mcg)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  2.40

Vitamin C (mg)                    
                                           90.00

Minerals:

Nutrient                      
                                           Daily Value

Calcium (mg)                    
                                          1000.00

Iodine (mcg)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  150.00

Iron (mg)                    
                                                       8.00

Magnesium (mg)                    
                                       400.00

Phosphorus (mg)                    
                                       700.00

Selenium (mcg)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  55.00

Sodium (mg)                    
                                           2400.00

Zinc (mg)                    
                                                    11.00

Assessment Summary for Michael Beggs

The Role of Exercise. You are looking to gain weight. Exercise will influence not only how much body weight you gain, but also the composition of the weight that you gain. Your goal is to make certain that all of your weight gain is lean body mass. (Gaining fat is counterproductive.) The way to increase your lean body mass is by exercising. For this reason, it is important that you set realistic daily exercise calorie expenditure goals and meet them on a consistent basis. Only with the proper consistent exercise and nutritional regimen will you assure that the twin goals of losing body fat and gaining lean body mass are achieved.

A Simple Way to Maximize your Benefit from Exercise. Research has shown that exercise steps up your metabolism for several hours after you perform the exercise. This means that for several hours after you exercise, you will burn calories at an elevated rate. This is a good situation for you if you are trying to avoid adding fat to your body. If you ride your bicycle, say, for 15 miles each morning, your metabolism will be at an elevated level for six or more hours. But if you ride your bicycle 7.5 miles in the morning and 7.5 miles at night (by say, commuting to and from work), you’ll elevate your metabolism once in the morning for six or more hours, then again at night for another 6 or more hours. By performing half your exercise in the morning and half at night, you can increase the benefit of increased metabolism following a workout without actually working out more.

Muscle and Calories.  Keep in mind that muscle (a form of lean body mass) requires energy. Muscles burn calories. And  the more muscle you have, the more calories you burn every hour of the day. It takes energy (expressed in calories) to maintain your muscles. The more muscle you have, the more calories you need to burn. Fat, on the other hand, is calories - and because fat is calories, it doesn’t contribute to burning calories… fat is your body’s way of storing calories. Increasing your muscle mass is an excellent way to burn more calories (and maintain body weight). Resistance training has been shown to be the most effective way to increase muscle mass. And the most popular form of resistance training is weight training.

Lean Body Mass to Gain. Since your current weight is 155 pounds and your goal weight is 180 pounds, you have 25 pounds to gain. Hopefully, all of this weight gain will be in the form of lean body mass (primarily muscle). Your goal is to gain an average of 1.8 pounds of muscle per week.  If you gain this 1.8 pounds each week, it will take you approximately 13 weeks for you to reach your body weight goal of 180 pounds.

How Much Protein do you Need? Your goal is to consume 25% of your calories from protein. Since your daily calorie goal is 3988 calories, you are looking to get 997.00 calories per day from protein (3988 daily calories x 25% calories from protein). Because there are approximately four calories per gram of protein, you need approximately 249 grams of protein per day (997.00 protein calories / 4).

How Much Carbohydrate do you Need? Your goal is to consume 50% of your calories from carbohydrate. Since your daily calorie goal is 3988 calories, you are looking to get 1994.00 calories per day from carbohydrates (3988 daily calories x 50% calories from carbohydrates). Like protein, there are approximately four calories per gram of carbohydrate. This means you need approximately 499 grams of carbohydrate a day (1994.00 carbohydrate calories / 4).

How Much Fat do you Need? Your goal is to consume 25% of your calories from fat. Since your daily calorie goal is 3988  calories, you are looking to get 997.00 calories per day from fat (3988 daily calories x  25% calories from fat). Because there are approximately nine calories per gram of fat, you need approximately 111 grams of fat a day (997.00 fat calories / 9) to meet your goal.

A Note Regarding Sources of Calories. From the discussion above, it is clear that your body gets more than twice the calories from fat (9 calories per gram) as it does from protein or carbohydrate (4 calories per gram each). If you’re interested, alcohol - the fourth source of calories in human nutrition - provides you with approximately 7 calories per gram consumed. Mathematically, what all this means that you can eat approximately twice as much protein or carbohydrate (by weight) and still take in fewer calories than if you were to consume fat or alcohol. On a practical level, this means that you can actually eat twice as much food and take in fewer calories by making informed food choices!

A Parting Thought.  Mr. Beggs, the key to your success on any nutrition/exercise plan is consistency. If you find yourself “slacking” one day or if you spend a day “pigging out,” the logical course of action isn’t to give up… it’s to start again. At this early stage of your plan, you’re probably highly motivated. Use this motivation to make the practice of good nutrition, good exercise, and good living a habit. Do this and you will not fail.

I was way too jetlagged yesterday to workout. I managed to get in some quick cardio today. Felt pretty good even though I hate cardio. I found a gym that has decent rates and I will hit it up tomorrow.

DB Bench press 3×8 at 55-60 Incline DB Press 3×10 at 40-50 Incline fly 3×12 at 30-40 Pec deck fly 3×15 at 60-75 Close Grip BP 3×8 at 95 Tri psuhdown (bar) 3×10 at 100-110 Lyign Tri Press 3×12 at 40-50

 

Felt Pretty good, vacation starts tomorrow, wish me luck.

I am trying to get back in cv shape.  I haven’t really run in a few months and summer is not the best time to get back into it (fall and spring are good times).  It is too damn hot.  I gave it a go today though and did about 30 minutes of running at the track.  It was rough but I finished.  I should have a PT test in August or September.  I need a good one to get promoted ( I could really use the raise).  If I can run twice a week until then I should be golden. 

I had a feelign today’s wokrout would suck. I expened too much energy yesterday and didn’t refule very well. After rep hurt and I couldn’t even finish the whole workout. I will continue to drink lots of water and get some mroe crabs so tomorrow won’t be so bad.

I have been busting my tail the last few weeks at work.  Lots of traveling and extra hours.  I have been follwing it up with a lot of partying.  That means too much drinking, eating crappy, little rest, and horrible workouts.  I am getting back on track but it has been rough.  My workout yesterday was horrible.  I ate good and hyradted all though and slpet like a baby. I g9o on vacation in a week and a half so I at least need to good until then. 

I met my short term goal weight of 160.  My diet has been coming together and I am feelgin more solid.  I feel tons better and I feeling pretty motivated to keep going.  My long term goal is around 185 at 10% BF. 

deadlift 6,6, 8, 10, 7
barbell row 6, 6, 8, 10, 12
seated cable row 8, 8, 8, 8
wide grip pulldwon 8, 10, 12
barbell curl 8, 8, 10, 12
preacher curl 8, 8, 10, 12
rev barbell curl 8, 8, 10, 12
seated wrist curls 8, 8, 10, 12
standing behind the back wrsit curl 3×10

I was pretty beat down so I took yesterday off. My workouts earlier this week were draggin ass. I also went out Wed night and had a few too many.