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This week you will be required to construct a diet using the principles from the The Renaissance Diet book. See the questions and prompts below to complete the assignment
Each summary should address:1) Start with how many calories you need, use the calculator below to get an idea:https://manytools.org/handy/bmr-calculator/
Height:5′ 1″LB: 124Work: seat down, Slight exercise
How many calories did you need? What happens if you increase your activity level? How many calorie should you reduce your diet by to lose weight or how many to gain weight? (3pts)
2) Using the guidelines on pages 25, 28 and 29 for protein, carbs and fat, respectively, how much of each (in grams) macronutrient should you have per day to be considered “optimal”? Figure out the protein first, then the carbs and finally add in fat for the remaining calories. For example, if you determine you need 1g/lb for protein, .5g/lb for carbs and you weight 150lbs, that would be 150g of protein, 75g of carbs for the day. Protein is 4 calories per gram (150g * 4 = 600 calories), carbs are also 4 calories per gram (75g * 4 = 300 calories), so the total calories for the day so far would be 600+300 = 900 calories. Lets assume you had determined you need 2000 calories to maintain your weight with your current activity level, you have 2000-900 = 1100 calories remaining for fat. There are 9 calories per gram of fat so 1100/9 = 122 grams of fat for the day.
How many grams of protein, carbs and fat did you determine you needed? Did you meet the minimum referenced on page 28 of The Renaissance Diet book? (5pts)
3) See the video below for instruction,
when you are done with the video, pick a typical day you have, training or not, and distribute your protein, carbs and fat throughout the day (in that order). An example might look like this:
Meal 1: 3oz of protein, 15g of carbs, 7.5g of fatMeal 2: 3oz of protein, 30g of carbs, 7.5g of fatMeal 3: Workout: 20g of whey protein (or protein immediately after), 40g of workout carbs, no fatMeal 4: 3oz of protein, 40g of carbs, 7.5g of fatMeal 5: 3oz of protein, 40g of carbs, 15g of fatMeal 6: 3oz of protein (or casein), no carbs, 15g of fat
Your final product should look like the above, ALSO provide the exact times you will eat the meals, so Meal 1 may be at 8am when you wake etc. (7pts)
4) Lastly, which foods would you eat (pages 46-49) that would be of the highest quality to meet the macronutrient recommendations? Pick THREE foods for eat macronutrient group that you could consume that would be considered higher quality choices, justify your choices with a brief summer for each macronutrient (5pts)
As aside, you would also want to consume at least 5 servings of veggies spread throughout the day as well.
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