Case Study: Workout and Nutrition Plan for Peter Parker

Introduction

Karvonen formula is used to mathematically determine the heart rate zone. The Karvonen formula is written as Heart rate = (Maximum heart rate - resting heart rate) percentage intensity + resting heart rate. The maximum heart rate is taken as 220. Using Peter Parker's profile, the client's target heart rate is calculated using Karvonen formula as follows:

Client Profile: Peter Parker

Age: 28 years

Gender: Male

Resting Heart Rate: 80 bpm

Height: 6'4" (193.04 cm)

Weight: 252 lbs. (114.305 kg)

Body Fat Percentage: 29%

Using the client's profile information, we apply the Karvonen formula to calculate his total daily caloric expenditure that would in turn guide him in realizing his goal of losing weight. The process follows the following steps:

Step 1: Client's BMI = (Weight/Height2) 703

Client's Height in inches = (6 12) + 4 = 76 inches

BMI = (252/762) 703 = 30.67

Step 2: Calculation of the client's BMR using Harris-Benedict equation

BMR = 66 + (13.7 Weight in kg) + (5 Height in cm) - (6.8 age in years)

BMR = 66 + (13.7 114.305) + (5 193.04) - (6.8 28) = 2407.4

Because the client wants to lose his weight, tone his body, and lead a healthier lifestyle, the intensity of exercise would fall in the range 60% - 80% (Super Skinny Me, 2018). Applying the Karvonen formula, the minimum and maximum training heart rates are calculated as follows:

Target Heart Rate = ((Maximum Heart Rate - Resting Heart Rate) %age Intensity) + Resting Heart Rate

Maximum Heart Rate = 220 - 28 (age) = 192

At 60% Intensity, Target Heart Rate = ((192 - 80) 0.6) + 80 = 147.2

At 80% Intensity, Target Heart Rate = ((192-80) 0.8) + 80 = 169.6

This implies that the heart rate zone is [147.2, 169.6]

Step 4: calculating the client's DCR

DCR = BMR * 1.2 = 2407.4 1.2 = 2888.88

Total daily caloric expenditure = 2888.88 calories per day.

Aiming to lose his weight, tone his body and live a healthier lifestyle, it would typically be recommended for Peter to cut about 500 calories daily if he needs to realize a safe weight loss. The process does not usually endorse cutting out more calories and encourages enough eating of the right food as lack of enough diet would mean that the weight loss gets slow and Peter is at a higher risk for nutrient deficiencies (wikiHow, 2018). Therefore, it is recommended that Peter makes an appointment with a registered dietitian before being able to settle on the kind of nutrition to settle on. With the help of the nutrition expert, Peter should be able to understand the specific recommendations about his calories needs, as well as how to use his daily calorie needs to help manage his health. However, because most of these dietitians have different focus areas, it is essential that Peter specifies his area of interest which weight loss, toning of the body and living a healthier life.

Before starting his 12-week progressive training, Peter needs to set a target which he must strive to realize, say losing 1 to 2 calories per week. Because he has not been active for a quite long time, it is recommended that Peter starts by the simple exercise aimed at improving his mobility by offsetting the muscle imbalances and limited range of motion he might be suffering from. It will require Peter to take just five minutes to do a series of mobility drills such as lateral hip hooting, Egyptians, and neck glides. The exercises would help him correct problems that result sitting in front of the computer, driving the car, and other activities that tighten the hips and weaken the upper back and core and prepare him to perform the exercises in the main workout more efficiently (Wolf, 2018).

The second part of the session aims at regaining strength and muscles as well as fat loss. For the sessions, the client needs to work the entire body, burning more calories and activating more muscle than body part splits (Wolf, 2018). The full training schedule would be divided into four phases and depends on the results obtained from the test calculated above. The program includes training six days per week, with one full rest day every Sunday. Each season should take approximately 45 minutes to 1 hour.

PHASE 1: WEEK 1 - WEEK 3

At Week one, the exercise is just getting started, and routine emphasizes on creating a stable core and getting the body ready for the following intense workouts as the weeks' progress. The duration would see the client use band for chin-ups as required and Lat Pulldown where necessary with every step being at 90-degree knee flexion. The client has to complete all the reps for each leg before switching to the other. These routines are meant to re-comp the body entirely with the client going for a routine training interval of 30-60-90. At Week 2, the exercise is about recycling through the workouts from the initial phase more intensely while emphasizing on body composition above everything else. The drills carried out at Week 3 are to up the weight, intensity, and expectations based on the workouts from the previous weeks.

PHASE 2: WEEK 4 - WEEK 6

The second phase begins at Week 4 and is about integrating more cardio endurance aimed at improving the body composition and work capacity. Workout A will be focused on the lower body, workout B concentrate on upper body and workout C concentrate on the entire body. Some of the exercises considered in this session include rower, trap bar deadlift, lying hamstring curl, sandbag split squat, backward prowler drive, among others. Just like in the initial phase, the workouts in every week in this phase are improvements on the drills in the previous week. The exercises performed in this phase are not for reps but for time, and the client will need to work out for like 20 seconds and resting for 10 seconds. For example, in doing the squats, each set will see him squat for 20 seconds, then rest for 10 seconds (Tabata Protocol), and repeat for eight sets before changing to another different exercise. The change in workouts increases the endurance demands on the muscles dramatically; thus client should be sure to do the reps at a conservative pace.

PHASE 3: WEEK 7 - WEEK 9

At this phase, the client turns up the volume. The format of workout at this phase returns to the format used in the first phase, consisting of two workouts, A and B. The phase involves a continuation of the strength supersets done with 90 seconds rest but with an increase in the number of sets, five sets for each pair. The conditioning circuit returns to reps instead of work and rest intervals, and the client is recommended to complete as many rounds as possible within 20 minutes, again. He needs to beat the numbers recorded in the initial phase.

PHASE 4: WEEK 10 - WEEK 12

The final stage of the training program recommends that the client reduces the rest of the strength supersets to 60 seconds. The phase involves the client performing the conditioning work as a Tabata again while increasing his score by one rep on every exercise. The phase has a format similar to Phase 2. The rest day in this phase increase for one day to three days. That is, the client works out on day 1 and 2, rests on day 3, exercises on day 4, rest on day 5, exercises on day 6 and rests on day 7 (Muscle & Fitness, 2018).

Nutrition Planning

In his diet, the client should reduce his protein intake to a minimum of 180 grams per day as this will allow him to drop his daily fat intake to make up for the calories. It implies that the fat intake should be maintained at approximately 20-30% of the daily calories. Based on the daily calories from fats and proteins as identified, the client should then fill his eating plans with carbohydrates. He is allowed up to just 10% of the daily calories from the junk or dirty foods he is used to. Technically he does not need to eat any junk food if he prefers.

References

Muscle & Fitness. (2018). Reform your Body in 12 Weeks. [online] Available at:

https://www.muscleandfitness.com/workouts/workout-routines/reform-90-day-transformation-program-every-man [Accessed 23 Mar. 2018].Super Skinny Me. (2018). Calculate TDEE - Daily Calorie Requirements. [online] Available at:

http://www.superskinnyme.com/calculate-tdee.html [Accessed 22 Mar. 2018].wikiHow. (2018). How to Calculate Your Total Daily Calorie Needs. [online] Available at:

https://www.wikihow.com/Calculate-Your-Total-Daily-Calorie-Needs [Accessed 23 Mar. 2018].Wolf, J. (2018). 12-Week Fat Loss Workout Plan, Part 1. [online] Onnit Academy. Available at:

https://www.onnit.com/academy/12-week-fat-loss-workout-plan-part-1/ [Accessed 23 Mar. 2018].