Ralf General Assessment Profile !

• BMR 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.
• BMR:
• Age:21
• Weight:176 Pounds
• Height : 6.1 Feet
• BMR:1,688
• 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:23.33 Normal Healthy
• Lean Body Mass: 111 Pounds.
• 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

*American Council on Exercise

Classification Women (% fat) Men (% fat)

Essential Fat 10-12% 2-4%

Athletes 14-20% 6-13%

Fitness 21-24% 14-17%

Acceptable 25-31% 18-25%

Obese 32% plus 25% plus

 Calories Required Based On
Daily Activity:
• Based on age, weight, height and activity level, to improve accuracy,
this estimate is based on your Metabolic rate ( BMR ) BMR is the
number of calories your body burns at rest for an entire day. Activity
levels include sedentary, Moderate exercises 3-5/week) heavy
exercises.
• Activity Level:
• Sedentary: Around 2,026
• Rest Days Moderate: Around 2,617 calories
• Heavy Weight Training: Around 2,919 Calories
• Water Required Amount: 2.1 litters
• Maximum Heart Rate: 197 BPM
• Resting Heart Rate: Between 75-80 BPM
• Target Heart Rate: While exercising, your heart rate should be
098 and 137 beats per min, should not exceed 197
 This table shows estimated target heart rates for different ages. Your maximum heart rate is
about 220 minus your age.

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.

The figures are averages, so use them as general guidelines.

• Age Target HR Zone 50-85% Average Maximum Heart Rate, 100%

• 20 years 100-170 beats per minute 200 beats per minute
• 30 years 95-162 beats per minute 190 beats per minute
• 35 years 93-157 beats per minute 185 beats per minute
• 40 years 90-153 beats per minute 180 beats per minute
• 45 years 88-149 beats per minute 175 beats per minute
• 50 years 85-145 beats per minute 170 beats per minute
• 55 years 83-140 beats per minute 165 beats per minute
• 60 years 80-136 beats per minute 160 beats per minute
• 65 years 78-132 beats per minute 155 beats per minute
• 70 years 75-128 beats per minute 150 beats per minute
 Body Type
Mesomorphs Training Program
• The theory behind the Zone diet is all in the numbers: 40-30-30. Zone dieters
balance their meals and snacks so that their calories come from a mix of 40
percent carbohydrates, 30 percent protein and 30 percent “friendly” fats, it could
be changed by his training level and experience.

• 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

Protein %30 % of daily calories

Carbohydrate % 45 % of daily calories

Fat % 25 % of daily calories

Essential Nutrition Meal Plan
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Weight Training Program 3 Days Per Week
Lower Body Exercises

Exercises Sets Reps Resting Period

Upper body Compound Exercises For 12 weeks
Upper Body Exercises too.
Front Squats With 15 Pounds
Exercise 3 Sets 8-10
Reps Resting Period 2 min
Exercise Sets Reps Resting Period
Flat Bench Press Free weights 3 8-10 1 min
Lat Pull Down
Overhead DUMBBELL PRESS Shoulders
3 3
10-1510-12 1 min
1 min

Leg Press Machine 70Row

Barbell
Exercise Pound
Light Weights
Ball 33
5 Pounds Different workout. 3 12-151 min
10-158-10 1 min 2 min
Dumbbell Lateral Raise 3 12-15 1 min
Push Ups on Knees 3 10 -15 1 min
Middle Back Extension 3
Include-Decline Bench Chest Press Free weights 3
10-1210-15 1 min
1 min
Leg Extension Machine
Cable Triceps50 Pounds
Extensions 33 12-151 min
10-12 1 min
Smith Machine Bench Press 3 10-12 1 min
Biceps Crossover Extension 3 10-12 1 min

Leg Press Calf Raise 3 15-20 1 min

Abs Plank, Obliges, Core. 3 3 times 2 min

Walking Dumbbell Lunge-Deadlift 3 15 2 min

Upper Body Exercises too.

Exercise Sets Reps Resting Period

Lat Pull Down 3 10-15 1 min

Barbell Row Light Weights 3 10-15 1 min

Dumbbell Lateral Raise 3 12-15 1 min

Middle Back Extension 3 10-12 1 min

Cable Triceps Extensions 3 10-12 1 min

Biceps Crossover Extension 3 10-12 1 min

Upper body Compound Exercises For 8 weeks

Exercise Sets Reps Resting Period

Flat Bench Press Free weights 3 8-10 1 min

Overhead DUMBBELL PRESS Shoulders 3 10-12 1 min

Exercise Ball 5 Pounds Different workout. 3 8-10 1 min

Push Ups on Knees 3 10 -15 1 min

Include-Decline Bench Chest Press Free

3 10-15 1 min
weights

Smith Machine Bench Press 3 10-12 1 min

The Fitness General Assessment is one of the most effective tools to help
you oversee the BIG picture. What does this mean exactly? You need to
look at all the possible benefits of incorporating fitness into your new
healthy lifestyle and determine which are most important to you.

• Reduce body-fat & weight loss

• Improve cardiovascular fitness
• Reshape or tone body
• Strengthen body
• Build muscle
• Improve sport specific performance
• Increase energy level
• Improve flexibility and mobility
• Improve self-confidence
• Improve ability to cope with stress
• Feel better, positive attitude
• Overall vitality and improved health
• We love having open communication with
my clients! Feel free to contact me with
any suggestions or concerns.
• Looking forward to servicing you along
your journey to enriched health and
wellbeing for a better lifestyle.