Nutrition; Athlete Diet Plan

Task One

All diets typed as given.

How to work out BMR

MEN:  0-2 yrs (60.9 x wt) – 54

        3-9 yrs (22.7 x wt) + 495

        10-17 yrs (17.5 x wt) + 651

        18-29 yrs (15.3 x wt) + 679

        30-59 yrs (11.6 x wt) + 879

        60 + yrs (13.5 x wt) + 487

WOMEN:  0-2 yrs (61 x wt) – 51

              3-9 yrs (22.5 x wt) + 499

              10-17 yrs (12.2 x wt) + 746

              18-29 yrs (14.7 x wt) + 496

              30-59 yrs (8.7 x wt) + 829

              60 + yrs (10.5 x wt) + 596

With the results from method above multiply the figure by the appropriate activity level factor.

Above table take from; http://www.weightlossforall.com/calculate%20cals.htm

Christopher Carter’s Diet

Sports and Physical Activity; Cardio-vascular training, around 5-6 hours week; resistance training, low rep high intensity, 4-5 hours week. Mixed Martial Arts (MMA) training, 3-4 hours a week (no MMA training undertook during the below diet to allow injuries to heal. Bike ride to college 5 days a week.

Dietary Intakes

Day 1; Breakfast; Corn flakes (370kcals), semi skimmed milk (49 kcals)

Lunch; 2 salad sandwiches (143 x 2 = 286), penguin chocolate biscuit (114 kcals), chicken pie (256 kcals), apple (58 kcals), banana (95 kcals)

        Tea; beef (304kcals), broccoli (48 kcals), carrots (26 kcals), potato

(215 kcals), gravy (38 kcals), cauliflower (28 kcals)

        Snacks; none

Drinks; 3 cups of tea (3 x 192 = 576 kcals), 2 litres water (0 kcals)

Day 1 calorific intake; 2463 kcal

Physical activity; Moderate cardio-vascular training 1 hour, low rep high intensity weights 1 hour

Bike ride to college 10 minutes, and home 10 minutes

Today’s recommended intake of calories;

10-17 yrs (17.5 x wt) + 651

(17.5 x 87.09) + 651 = 2175.075

2175.075 x 1.55 = 3371.37 kcal

Difference between actual intake and recommended intake;

3371.37 - 2463 = 908.37 kcal under recommended intake

Macronutrient intake;

Carbohydrates; Recommend Nutritional Intake (RNI); 316.28g

Actual intake;

Breakfast; 84.9+5g= 89.9

Lunch; 20.9+20.9+13.7.4g+19g+14g+23.2g= 111.7

Tea; 2.6g+1.1g+4.9g+25g+4g+2.1g= 39.7

Drinks; 10gx3= 30g

Total intake; 271.3g

Difference between RNI and actual intake; 320 – 271.3= 48.7 under RNI

Fibre; RNI; 20 – 35g

Actual intake;

Breakfast; 3g

Lunch; 4.3g+4.3g+0.5g+1g+2g+3.1g= 15.2g

Tea; 1.2g+4.6g+2.5g+1.8g+0.1g+1.6g= 11.8g

Drinks; none

Total intake; 30g RNI adhered to

Fat; RNI; no more than 10% of energy intake

Day 1 RNI; 10% of 2463 kcal = 246.3 kcal = 27.37g (9kcal = 1g of fat)

Breakfast; 0.7g+1.7g= 2.4g

Lunch; 2.3g+2.3g+6.1g+16g+0.1g+0.3g= 27.1g

Tea; 7.2g+1.6g+0.4g+11g+2.4g+0.9g= 23.5g

Drinks; 3x3.2= 9.6g

Total intake; 62.6g

Difference between RNI and actual intake; 27.37- 62.6= 35.23 over RNI

Protein; RNI; 0.8g per kg of body weight = 69.67g

Breakfast; 7g+3.4g= 10.4g

Lunch; 9.7g+9.7g+1.1g+9g+0.2g+1.2g = 30.9g

Tea; 52.2+3.1+2.5+4.1+0.6+2.9 = 65.4

Drinks; 3x6.6= 9.9

Total intake; 116.6

Difference between RNI and actual intake; 69.67- 116.6= 46.93 over RNI

Minerals; sodium; RNI = 2.4g

Breakfast; 0.9g+0.2g=1.1g

Lunch; 0.4g+0.4g+0.1g+0.4g=1.7g

Tea; 0+0+0.1g+0.7g+0=0.8

Drinks; 0.2g+0.g+0.2g=0.6g

Total intake; 4.2g

Difference between RNI and actual intake; 2.4-4.2=1.8g over RNI

Vitamins;

(Thiamine) B1 RNI; 1.5 milligrams

Breakfast; 1.4mg

Lunch; 0.017mg+0.013mg=0.03mg

Tea; 0.071mg+0.04mg+0.08mg+0.057mg= 0.248mg

Total intake; 1.678mg

Difference between RNI and actual intake; 1.5-1.678= 0.178 over RNI

(Ascorbic Acid) C; RNI 60 mg

Breakfast; none

Lunch; 4.6mg+8.7mg= 13.3mg

Tea; 89.2mg+7mg+20mg+46mg= 162.2mg

Total intake; 175.5mg

Difference between RNI and actual intake; 60-175.5=115.5mg over RNI

Water; RNI; 6-8 pints. Actual intake; 2 pints; 4 pints below minimum RNI

Day 2; Breakfast; 400 ml cream of mushroom soup (208 kcal)

Lunch; none

Tea; grilled fish fingers (179 kcal), mashed potato (91 kcals), beans (73 kcals)

        Snacks; none

Drinks; 2 cups of tea (2 x 192 = 384 kcals), (kcals), 1 lucozade

(210 kcals)

Day 2 calorific intake; 1145 kcal

Physical activity; light Bike ride to college 10 minutes, and home 10 minutes

Today’s recommended intake of calories;

10-17 yrs (17.5 x wt) + 651

(17.5 x 87.09) + 651 = 2175.075

2175.075 x 1.375 = 2990.73 kcal

Difference between actual intake and recommended intake;

2990.73 - 1145 = -1845.73 kcal under recommended intake

Macronutrient intake;

Carbohydrates; Recommend Nutritional Intake (RNI); 316.28g

Actual intake;

Breakfast; 20.8g

Tea; 18g+16g+12.9g=46.9g

Drinks; 2.1+2.1+32=36.2g

Total intake; 103.9

Difference between RNI and actual intake; 316.28-103.9=212.38 under RNI

Fibre; RNI; 20 – 35g

Actual intake;

Breakfast; 0.1g

Tea; 1.1g+1.1g+3.8g=6

Drinks; none

Total intake; 6.1g

Difference between RNI and actual intake; 20-6.1= 13.9g under RNI

Fat; RNI; no more than 10% of energy intake

Day 2 RNI; 10% of 1145 kcal = 114.5 = 12.72g (9kcal = 1g of fat)

Breakfast; 11.2

Tea; 7.0+2.2+0.2=9.4

Drinks; 3.2

Total intake; 23.8

Difference between RNI and actual intake; 12.72-23.8=11.08 over RNI

Protein; RNI; 0.8g per kg of body weight = 69.67g

Breakfast; 6g

Tea; 11g+1.8+4.8=17.6

Drinks; 6.6g

Total intake; 30.2g

Difference between RNI and actual intake; 69.67-30.2= 39.47 Below RNI

Minerals; sodium; RNI = 2.4g

Breakfast; 1.2g

Tea; 0.3g+0.3+0.3= 0.9g

Drinks; 0.6g+0.6g =1.2g

Total intake; 3.3g

Difference between RNI and actual intake; 3.3-2.4=1.1g over RNI

Vitamins;

(Thiamine) B1 RNI; 1.5 milligrams

Breakfast; none

Tea; 0.08mg

Total intake; 0.08mg

Difference between RNI and actual intake; 1.5-0.08=1.42mg under RNI

(Ascorbic Acid) C; RNI 60 mg

Breakfast; none

Lunch; 20 mg

Tea; 14mg

Total intake; 34mg

Difference between RNI and actual intake; 60-34=28mg under RNI

Water; RNI; 6-8 pints. Actual intake; 0 pints; 6 pints below minimum RNI

Day 3; Breakfast; weetabix (127 kcals), semi skimmed milk (49 kcals)

Lunch; chicken pie (305 kcals), penguin chocolate biscuit (114 kcals)

Tea; chicken (336 kcals), mash potato (91 kcals), string beans (75 kcals), broccoli (48 kcals), spinach (36 kcals)

        Snacks; low fat chocolate mousse (109 kcals)

Drinks; 1 cup of tea (192 kcals), 2 pints of water (0 kcals)

Day 3 calorific intake; 1482 kcal

Physical activity; Moderate cardio-vascular training 1 hour, low rep high intensity weights 1 hour

Bike ride to college 10 minutes, and home 10 minutes

Today’s recommended intake of calories;

10-17 yrs (17.5 x wt) + 651

(17.5 x 87.09) + 651 = 2175.075

2175.075 x 1.55 = 3371.37 kcal

Difference between actual intake and recommended intake;

3371.37 – 1482 = 1889.37 kcal

Macronutrient intake;

Carbohydrates; Recommend Nutritional Intake (RNI); 316.28g

Actual intake;

Breakfast; 25.7g+5g= 30.7g

Lunch; 28g+13.7g=41.7g

Tea; 0.6g+16g+9g+1.1g+0.5g=27.2

Snacks; 3.6g

Drinks; 10g

Total intake; 113.2g

Difference between RNI and actual intake; 316.28-113.2=203.08 under RNI

Fibre; RNI; 20 – 35g

Actual intake;

Breakfast; 10.1g

Lunch; 1g+0.5g=1.5g

Tea; 0+1.1g+3.4g+2.3g+2.1g= 8.9g

Total intake; 20.5g RNI adhered to

Fat; RNI; no more than 10% of energy intake

Day 2 RNI; 10% of 1482 kcal = 148.2 = 16.47g (9kcal = 1g of fat)

Breakfast; 0.8g+1.7g=2.5g

Lunch; 17g+ 6.1g=23.1

Tea; 21g+2.2g+0.5g+1.6g+0.8=26.1

Drinks; 3.2g

Total intake; 54.9g

Difference between RNI and actual intake; 16.47-54.9=38.43g over RNI

Protein; RNI; 0.8g per kg of body weight = 69.67g

Breakfast; 4.3g+3.4g=7.7g

Lunch; 10g+0.5g=10.5g

Tea; 78g+1.8g+5.7g+3.1g+3.1g= 91.7

Snacks; none

Drinks; none

Total intake; 109.9g

Difference between RNI and actual intake; 69.67-109.9=40.23g over RNI

Minerals; sodium; RNI = 2.4g

Breakfast; 0.1g+0.2g=0.3g

Lunch; none

Tea; 0.6g+0.3g=0.9g

Snacks; 0.1g

Drinks; 0.6g

Total intake; 1.9

Difference between RNI and actual intake; 1.9-2.4=0.5 under RNI

Vitamins;

(Thiamine) B1 RNI; 1.5 milligrams

Breakfast; 0.04mg

Lunch; none

Tea; 0.08mg+0.09mg+0.071mg=0.241mg

Total intake; 0.261mg

Difference between RNI and actual intake; 1.5-0.261= 1.239 under RNI

(Ascorbic Acid) C; RNI 60 mg

Breakfast; none

Lunch; none

Tea; 20mg+18mg+89.2mg+28mg=155.2mg

Total intake; 155.2mg

Difference between RNI and actual intake; 60-155.2= 105.2mg under RNI

Water: RNI; 6-8 pints; Actual intake; 2 pints; 4 pints below minimum RNI

Day 4; Breakfast; none

Lunch; cheese pasty (356 kcal)

        Tea; fish (oven baked) (482 kcals), Chips (oven baked) (324 kcals)

        Snacks; low fat chocolate mousse (109 cals)

Drinks; 3 cups of tea (3 x 192 = 576 kcals), 2 bottles of magners (420.32 kcal), 1 pint of orange concentrate (44 kcals), 10 pints of Carlsberg (10 x 43 = 430 kcals).

Day 4 calorific intake; 2741.32 kcal

Physical activity; Bike ride to college 10 minutes, and home 10 minutes

Today’s recommended intake of calories;

10-17 yrs (17.5 x wt) + 651

(17.5 x 87.09) + 651 = 2175.075

2175.075 x 1.375 = 2990.73 kcal

Difference between actual intake and recommended intake;

2990.73 – 2741.32 = 249.41 under recommended intake

Macronutrient intake;

Carbohydrates; Recommend Nutritional Intake (RNI); 316.28g

Actual intake;

Lunch; 27.9g

Tea; 36g+59.6= 95.6g

Snacks; 16.6g

Drinks; (3x10g=30g) + (2x2g=4g) + 9.61+ (4x10g=40g) = 83.61

Total intake; 223.71g

Difference between RNI and actual intake; 316.28-223.71g =92.57g over RNI

Fibre; RNI; 20 – 35g

Actual intake;

Lunch; 1.4g

Snacks; none

Tea; 5g+4g

Drinks; (0.4gx10=4g)

Total intake; 14.4

Difference between RNI and actual intake; 20-14.4 = 5.6 below minimum RNI

Fat; RNI; no more than 10% of energy intake

Day 1 RNI; 10% of 2741.32 kcal = 274.1 kcal = 30.46(9kcal = 1g of fat)

Lunch; 23.1g

Tea; 26g+8.4g=34.4g

Snacks; 4.5g

Drinks; 9.6g

Total intake; 71.6g

Difference between RNI and actual intake; 30.46-71.6= 41.14 above RNI

Protein; RNI; 0.8g per kg of body weight = 69.67g

Lunch; 6.9g

Tea; 26g+2g=28g

Drinks; (0.4gx10=40g)

Total intake; 74.9g

Difference between RNI and actual intake; 69.67-74.9=5.23 above RNI

Minerals; sodium; RNI = 2.4g

Breakfast; none

Lunch; none

Tea; 0.3g+0.1g=0.4g

Snacks; 0.1g

Drinks; 0.6g+0.6g+0.6g=1.8g

Total intake; 2.3g

Difference between RNI and actual intake; 2.3g-2.4g=0.1g under RNI

Vitamins;

(Thiamine) B1 RNI; 1.5 milligrams

Breakfast; none

Lunch; none

Tea; 0.08mg

Total intake; 0.08mg

Difference between RNI and actual intake; 1.5-0.08=1.42mg under RNI

(Ascorbic Acid) C; RNI 60 mg

Breakfast; none

Lunch; none

Tea; 20mg

Total intake; 20mg

Difference between RNI and actual intake; 60-20=40mg under RNI

Water: RNI; 6-8 pints; Actual intake; 0 pints; 6 pints below minimum RNI

Day 5; Breakfast; bran flakes (327 kcals), semi skimmed milk (49 kcals)

Lunch; 2 salad sandwiches (143 x 2 = 286), apple (58 kcals), orange (39 kcals)

        Tea; Spaghetti Bolognese (432 kcals)

        Snacks; beans (219 kcals) & toast (92 kcals)

Drinks; none

Day 5 calorific intake; 1502 kcal

Physical activity; Moderate cardio-vascular training 1 hour, low rep high intensity weights 1 hour

Bike ride to college 10 minutes, and home 10 minutes

Today’s recommended intake of calories;

10-17 yrs (17.5 x wt) + 651

(17.5 x 87.09) + 651 = 2175.075

2175.075 x 1.55 = 3371.37

Difference between actual intake and recommended intake;

3371.37 – 1502= 1869.37 under recommended intake

Macronutrient intake;

Carbohydrates; Recommend Nutritional Intake (RNI); 316.28g

Actual intake;

Breakfast; 66.7g+5g= 71.7g

Lunch; 20.9+20.9+14g+8.5= 64.3

Tea; 68g

Snacks; 38.7g+16.8g= 55.5g

Total intake; 259.5g

Difference between RNI and actual intake; 316.28-259.5=56.78g under RNI

Fibre; RNI; 20 – 35g

Actual intake;

Breakfast; 13.6g

Lunch; 4.3g+4.3g+2g+1.7g= 12.3g

Tea; 0.9g

Snacks; 11.4g+2g=13.4g

Total intake; 40.2g

Difference between RNI and actual intake; 35 -40.2=5.2 over maximum RNI

Fat; RNI; no more than 10% of energy intake

Day 1 RNI; 10% of 1502kcal =150.2 kcal = 16.69g (9kcal = 1g of fat)

Breakfast; 1.9g+1.7g= 3.6g

Lunch; 2.3g+2.3g+0.1+0.1=4.8g

Tea; 5.4g

Snacks; 0.6+0.9g= 1.5g

Total intake; 15.3g RNI adhered to (no more than 10% of daily kcal)

Protein; RNI; 0.8g per kg of body weight = 69.67g

Breakfast; 10.8g+3.4g = 14.2g

Lunch; 9.7g+9.7g+0.2g+0.6g= 20.2

Tea; 18g

Snacks; 14.4g+4=18.4g

Total intake; 70.8g

Difference between RNI and actual intake; 69.67-70.8= 1.13g over RNI

Minerals; sodium; RNI = 2.4g

Breakfast; 0.6g+0.2g=0.8g

Lunch; 0.4g+0.4g=0.8g

Tea; 0.4g

Snacks; 0.9+1.9g

Total intake; 3.9g

Difference between RNI and actual intake; 2.4-3.9=1.5g over RNI

Vitamins;

(Thiamine) B1 RNI; 1.5 milligrams

Breakfast; 1.2mg

Lunch; 0.017mg+0.1mg=0.117mg

Tea; none

Total intake; 0.117mg

Difference between RNI and actual intake; 1.5-0.117=1.383mg under RNI

(Ascorbic Acid) C; RNI 60 mg

Breakfast; none

Lunch; 4.6mg+8.7mg=13.3mg

Tea; 2mg

Snacks; 59mg

Total intake; 74.3mg

Difference between RNI and actual intake; 60-74.3= 14.3mg over RNI

Water: RNI; 6-8 pints; Actual intake; 0 pints; 6 pints below minimum RNI

Day 6; Breakfast; 2 cheese scones (726 kcals)

Lunch; 2 salad sandwiches (143 x 2 = 286), 2 chocolate biscuits (2 x 114 = 228 kcals)

Tea; chicken (336 kcals), broccoli (48 kcals), carrots (26 kcals), mash potato (91 kcals), string beans (75 kcals)

        Snacks; none

Drinks; none

Day 6; calorific intake; 2628 kcal

Physical activity; Bike ride to college 10 minutes, and home 10 minutes

Today’s recommended intake of calories;

10-17 yrs (17.5 x wt) + 651

(17.5 x 87.09) + 651 = 2175.075

2175.075 x 1.375 = 2990.73 kcal

Difference between actual intake and recommended intake;

2990.73 – 2628 = 362.73 kcal under recommended intake

Macronutrient intake;

Carbohydrates; Recommend Nutritional Intake (RNI); 316.28g

Actual intake;

Breakfast; 43.2g

Lunch; 20.9+20.9+13.7g+13.7=69.2g

Tea; 0.6g+16g+9g+1.1g+0.5g=27.2g

Total intake; 125.9g

Difference between RNI and actual intake; 316.28-139.6 125.9= -176.68g under RNI

Fibre; RNI; 20 – 35g

Actual intake;

Breakfast; 1.6g

Lunch; 4.3g+4.3g+0.5g+0.5g=9.6g

Tea; 0+1.1g+3.4g+2.3g+2.1g= 8.9g

Total intake; 20.1g RNI adhered to

Fat; RNI; no more than 10% of energy intake

Day 1 RNI; 10% of 2628 kcal = 262.8kcal = 29.2 (9kcal = 1g of fat)

Breakfast; 17.8g

Lunch; 2.3g+2.3g+6.1g+6.1g=16.8g

Tea; 21g+2.2g+0.5g+1.6g+0.8=26.1g

Total intake; 60.7

Difference between RNI and actual intake; 29.2-60.7= 31.5 above RNI

Protein; RNI; 0.8g per kg of body weight = 69.67g

Breakfast; 10.1g

Lunch; 4.3g+4.3g+0.5g+0.5g=9.6g

Tea; 52g+6.2g+0.6+1.8+1.9= 62.5

Total intake; 82.2g

Difference between RNI and actual intake; 69.67-82.2=12.53 above RNI

Minerals; sodium; RNI = 2.4g

Breakfast; 1.6g

Lunch; 0.4+0.4=0.8

Tea; 0.1+0.3= 0.4

Total intake; 2.8g

Difference between RNI and actual intake; 2.4-2.8=0.4g below RNI

Vitamins;

(Thiamine) B1 RNI; 1.5 milligrams

Breakfast; none

Lunch; none

Tea; 0.017mg+0.04mg+0.08mg+0.09mg= 0.227

Total intake; 1.544 mg

Difference between RNI and actual intake; 1.5-1.544=0.044mg over RNI

(Ascorbic Acid) C RNI; 60 mg

Breakfast; none

Lunch; none

Tea; 89.2mg+7mg+20mg+18mg

Total intake; 134.2mg

Difference between RNI and actual intake; 60-134.2=74.2mg under RNI

Water: RNI; 6-8 pints; Actual intake; 0 pints; 6 pints below minimum RNI

Day 7; Breakfast; none

Lunch; chicken and mushroom pie (256 kcals), apple (58 Kcals), and banana (95 kcal)

        Tea; spaghetti Bolognese (432 kcals)

        Snacks; penguin chocolate biscuit (114 kcal)

Drinks; 2 cups of tea (2 x 192 = 384 kcals), 1 pint of water

Day 7; calorific intake; 1745kcal

Physical activity; Moderate cardio-vascular training 1 hour, low rep high intensity weights 1 hour

Bike ride to college 10 minutes, and home 10 minutes

Today’s recommended intake of calories;

10-17 yrs (17.5 x wt) + 651

(17.5 x 87.09) + 651 = 2175.075

2175.075 x 1.55 = 3371.37

Difference between actual intake and recommended intake;

3371.37 – 1745 = - 1626.37 under recommended intake

Macronutrient intake;

Carbohydrates; Recommend Nutritional Intake (RNI); 316.28g

Actual intake;

Lunch; 19g+14g+23.2g=56.2g

Tea; 68g

Snacks; 13.7g

Drinks; 20g+20g=40g

Total intake; 177.9g

Difference between RNI and actual intake; 316.28g-177.9g=-138.38g Below RNI

Fibre; RNI; 20 – 35g

Actual intake;

Lunch; 1g+2g+3.1g=6.1g

Tea; 0.9g

Snacks; 0.5g

Drinks; 0.2g+0.2g= 0.4g

Total intake; 7.9g

Difference between RNI and actual intake; 20-7.9= 12.1 below minimum RNI

Fat; RNI; no more than 10% of energy intake

Day 1 RNI; 10% of 1745 kcal = 174.5 kcal = 19.39g (9kcal = 1g of fat)

Lunch; 16g+0.1g+0.3g=16.4g

Tea; 5.4g

Snacks; 6.1g

Drinks; 6.4g+6.4g = 12.8g

Total intake; 40.7g

Difference between RNI and actual intake; 19.39-40.7= 21.31g Above RNI

Protein; RNI; 0.8g per kg of body weight = 69.67g

Lunch; 9g+0.2g+1.2g=10.4g

Tea; 18g

Snacks; 0.5g

Drinks; 13.2g+13.2g= 26.4g

Total intake; 55.3

Difference between RNI and actual intake; 69.67-55.3=14.67g below RNI

Minerals; sodium; RNI = 2.4g

Lunch; 0.4

Tea; 0.1g

Snacks; none

Drinks; 0.6+0.6=1.2

Total intake; 1.7g

Difference between RNI and actual intake; 2.4-1.7=0.7g below RNI

Vitamins;

(Thiamine) B1 RNI; 1.5 milligrams

Breakfast; none

Lunch; 0.017mg+0.031mg= 0.048mg

Total intake; 7.328 mg

Join now!

Difference between RNI and actual intake; 1.5-0.048= 1.452mg over RNI

(Ascorbic Acid) C; RNI 60 mg

Breakfast; none

Lunch; 4.8mg+8.7mg=13.5mg

Tea; 7.28mg

Total intake; 20.78

Difference between RNI and actual intake; 60-20.78= 39.22 over RNI

Water: RNI; 6-8 pints; Actual intake; 1 pint; 5 pints below minimum RNI

Kimberly White’s Diet

Sports and Physical Activity; American football, walks to college every day. Rugby 1 hour. Netball 1 hour.

Day One

Packet ...

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