Jose is a 45-year-old competitive master\'s power lifter who competes in the 181
ID: 122344 • Letter: J
Question
Jose is a 45-year-old competitive master's power lifter who competes in the 181-pound weight class. He has been having trouble keeping his body weight low enough to compete in the 181-pound class and is concerned that his body fat level is actually increasing despite his heavy weight-training regimen. He has a rather sedentary office job and tries to walk about a mile every weekday in the evening with his wife. He states that he eats well (approximately 3500 calories per day). To help build muscle and enhance recovery, he consumes about 250 grams of protein per day from natural food sources and supplementation. He has decreased his carbohydrate intake because he has been experimenting with a low-carbohydrate diet to control his weight. His height is 5ft. 7in.
1. Why is Robert having trouble controlling his body weight?
2. What are the most glaring concerns about his diet?
3. Calculate his carbohydrate, protein, fat, and water needs using the examples in chapter 13. Show all calculations.
4. Are there other nutrients about which he should be concerned? (vitamins and minerals). List the nutrients that would be important for him to consume and why.
5. Create a meal plan for Robert to advise Robert on how he can better plan his meals. Include breakfast, lunch, dinner, pre-post exercise meals. Use what you have learned about timing to create his meal. Include all fluids he will be consuming.
6. What are the fiber needs for Robert in his daily meals? Be sure he has sufficient fiber in his meal plan.
Explanation / Answer
Protein consumed is 250 gm, 1 gm protein has 4 calories, and therefore, 250 gm will have:
250 X 4 = 1000 calories
% of total calories = (1000 / 3500) X 100 = 28.5 %
As, carbohydrate intake is less, fat intake must be more than 40 %.
Whereas, requirement is about 30 % fat, 1.5 – 2.0 gm per kg of proteins, remaining carbohydrate diet. Water intake should be more than 50 ml per kg.
4. Other nutrients are:
Calcium, zinc, magnesium, vitamin B, vitamin C and vitamin E, creatinine and beta alanine supplements etc.
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