How do you plan and design the new meal plan for Devin?
First before planning Devin’s food plan, there will be a need to understand about his calories deficit, the type of his work outs he plans to undertake and what more or less he may need. The meal plan will include all types of nutrients, which will ensure that he meets his set goals. The plan will also evaluate the type of supplements that Devin is undertaking, and ensure that they are in line with the recommendations in place.
| Determine Devin’s energy needs: | |
| Calculate Devin’s total energy requirements using both the Mifflin St. Jeor (MSJ) and the Cunningham equations along with the appropriate activity factor. (More information on these equations can be found in the texts and notes from chapter 11.) (2pt) | |
| Mifflin St. Jeor (MSJ) | Cunningham Equation |
| 2,351 Calories/day
| 2752kcal
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| Which one do you think is more accurate and why? | |
| The Mifflin St Jeor is more accurate, because its requirements are precise and easy to determine the requirements per calories per day for the individual.
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| How do the results from the equations compare to his current intake Devin gave during the assessment listed below (does he currently eat too much or too little calories; does he need to eat less or more; how much more or how much less)? | |
| Devin needs to have much more intake of proteins and slightly a little more carbohydrates for energy. This is since, he wants to gain on his muscles, and become more lean. Since he has an Intense exercise 6 times a week, he needs to undertake 4,055 calories per day.
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| Calculate how many grams of carbohydrates he needs each day. | |
| It is recommended that carbohydrates comprise 40-75% of daily caloric intake. Therefore, he will need to have 2270 calories of carbohydrates each day
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| How does his calculated carbohydrate needs compare to his current carbohydrate intake (does he currently eat too much or too little carbs; does he need to eat less or more; how much more or how much less)? | |
| He needs to undertake more carbohydrates for the power and energy to undertake is intense workout.
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| Calculate how many grams of protein he needs each day. | |
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Based on the body weight, it is recommended that one needs to undertake a percentage of (10-35%) of calories. He will therefore undertake a 30% of the 4055 calories, which is 1216 calories
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| How does his calculated protein needs compare to his current protein intake (does he currently eat too much or too little grams of protein; does he need to eat less or more; how much more or how much less)? | |
| He needs to add on the protein calories he undertakes, which will help with the muscle growth.
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| Based on the AMDR for fat, calculate his total fat needs in grams. | |
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The recommended Acceptable Macronutrient Distribution Range (AMDR) for fat intake is between 20 to 35% of the total calories for adults age 19 and older. 20% OF 4055, which equates to 92 – 161 grams of fat.
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| Investigate Devin’s supplement use. Review the supplement labels in the dietary supplements file. | |
| Compare his stated supplements to the NCAA banned list http://www.ncaa.org/sport-science-institute/topics/2019-20-ncaa-banned-substances – Does any ingredient(s) concern you? | |
| There is no ingredient which concerns me, since none of them is banned by the NCAA.
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| How would you know if his supplements were evaluated by a 3rd party? | |
| There will be always a need to countercheck the ingredients of the supplements, to evaluate whether any of them is listed in the NCAA banned list. | |
| Are there any red flags or concerns in regards to the supplements Devin uses? | |
| No, there is no any red flag, since all supplements are healthy and in line with the requirements.
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| Devin’s Meal Plan | ||
| Current: Meals/snacks | Revised: Meals/snacks | Reason for change |
| Breakfast: Raisin Bran cereal, 1.5 c 1% milk, 1 c 2 eggs, fried in butter Orange juice, 12 oz Breakfast Total: Total Calories: 798 Carbohydrate (g): 118.5 Protein (g): 31 | No change |
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| Lunch: Chick-fil-A Deluxe Sandwich Waffle fries, 1 large Coca-Cola, large Lunch Total: Total Calories: 1270 Carbohydrate (g): 184 Protein (g): 36 |
No change | |
| Pre workout supplement: 1 scoop powdered pre-workout mixed in shaker bottle with 12 oz water. Pre workout supplement total: Total Calories: 14 Carbohydrates (g): 0 Protein (g): 3.5 (Protein consists of: B-Alanine 1.5g; Arginine 1.0g; Creatinine 1.0g) |
(Macronutrients: 542 calories, 38 grams protein, 85 grams carbohydrates, 8 grams fat)
| So as to work on the current deficit of carbs and proteins |
| Post workout snack: Protein shake, ready to drink, 1 (12 oz) 2 Donut Country donuts Snack Total: Total Calories: 600 Carbohydrate (g): 63.3 Protein (g): 28 | No change |
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| Dinner: Baked fish, 8 oz Broccoli, cooked, 1 cup Wild rice, 1 cup Cola, 12 oz Dinner Total: Total Calories: 660 Carbohydrate (g): 102.3 Protein (g): 61 | No change | |
| Snack: Usually no evening snack Snack Total: Total Calories: 0 Carbohydrate (g): Protein (g): 0 | Snack One cup raw broccoli florets One cup raw sliced carrot Two tablespoons veggie dip or salad dressing One fresh peach One Orange Glass of water Snack Total (Macronutrients: 174 calories, 3 grams protein, 25 grams carbohydrates, 1 gram fat) | To increase the amount of calories undertaken per day |
| Total Daily Intake: Total Calories: 3342 Carbohydrate (g): 468.1 Carb (kcal): 1872.4 (56% of total kcal) Protein (g): 159.5 Protein (kcal): 638 (19% of total kcal) Fat (g): 92.4 Fat (kcal): 831.6 (24.9% of total kcal) | Total Daily Intake: Total Calories: 4055 Carbohydrate (g): 568.1 Carb (kcal): 2270 (56% of total kcal) Protein (g): 1216 Protein (kcal): 770 (19% of total kcal) Fat (g): 101.4 | |
