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• BMR Basal Metabolic Rate Is the number of calories required to keep your body
functioning at rest. BMR is also known as your body's metabolism; therefore,
any increase to your metabolic weight, such as exercise, will increase
your BMR.
• Age:45
• Weight:173 Pounds
• Height : 5.6 Feet=173 cm
• BMR:1,694
• CBS:581 Calories Burning While Sleep for 8 hours.
• BMI Categories:
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater
• Body Mass Index BMI:27.2 Normal Healthy
• Lean Body muscle Mass:126 pounds=57 KG
• Body Fat Mass: 46.7 Pounds=21 KG
• The amount of fat is the critical measurement. A good indicator of how much
fat you carry is the body mass index (BMI). Although it is not a perfect
measure, it gives a fairly accurate assessment of how much of your body is
composed of fat.
General Body Fat Percentage Categories
In the age category closest to yours, read across to find your target heart rate. Heart rate
during moderately intense activities is about 50-69% of your maximum heart rate, whereas
heart rate during hard physical activity is about 70% to less than 90% of the maximum heart
rate.
• His training Tips would be, the Training mesomorphs training program should be
resistance training in the 8-15 repetition rep range 30-1 min rest periods
between sets, Enough cardio to stay lean.
• Proteins Food:
• Vegetables: sprouts, spinach, and broccoli , Lima Beans (Cooked) 12 serving per
day, tuna, chicken breast, salmon, white eggs, beans, yogurt.
• Fruits: Orange, Blackberries, Peaches, Strawberries, Watermelon, Kiwi , Cherries,
pineapple, apple, Bananas.
• Good Controlled Carbohydrate: Eating brown bread instead of white and white
rice pure oats, quinoa, brown rice, can be taken lunch time to increase his enegy
balance, while to maximize his performance.
Foods To Avoid: Artificial Food, canned Food, that contains trans fat, saturated fat,
sugary food.
Food TIMING:
• 9:00 Breakfast
• 12:00 Snacks
• 3:00 Lunch
• 5:00 Snacks
• 7: Snacks
• 9:30 Dinner.
Daily Calories Percentage