Personal Diet Analysis

Personal Diet Analysis

University of South Florida

HUN 3272

Sports Nutrition

Instructor: Dr. L. Preston Mercer, Ph.D., F.A.C.N.

Hossam Khalifa

April 7, 2017

Personal Diet Analysis

In this paper, I will be writing and explaining step by step my daily meals and record food intake for 3 non-consecutive days Period Analyzed: 04/04/2017 – 04/06/2017. Before I started taking the course ¨Nutrition for Sports and Athletes¨, I wasn’t sure how nutrition plays huge role on how we look and feel certain ways. This course changed a lot my perspectives about food and exercise. It helped and encouraged me to further understand the four fundamentals elements of nutrition and how they work, which are protein, fat, carbohydrates, and body fluid (water). According to our book, Nutrition for Sport and Exercise, for every gram of fat provides nine calories, and for protein and carbohydrate each provides four calories. That was hard for me to understand each element, and what they can provide in terms of calories (energy). If I understand what I eat, I can shape my body and my energy the way I desire. It took me a serious decision that directed me to change the way I eat. I made some research of how to calculate my macronutrition and my calories. With the help of https://www.bodybuilding.com/fun/macronutrients_calculator.htm. I could manage every aspect of nutrition and food intake. On the website, there are Dietary and lifestyle questionnaire, about your age, weight, Height, sex, goals, and activity level.

In my case, I’m 27 years old, I weight around 215 pounds, 5 feet and 8 inches, male, and my goals are loss fat and gain muscles, and my activity level moderate exercise and active job. I work as a valet attended so I run for living. Overall, I needed around carbohydrates: 370g per day, protein: 246g per day, and fats: 91g per day. That’s to maintained my body weight and gain muscles. If I need to loss fat, I need to cut down on my carbs and fat. In order to maintain certain body weight. I had to come up with a list of my favorite foods that would help me through the process. That’s a big change in my life, big commitments.

 Divided my daily meals in the following two categories and one free day.  First, which includes my training day, and my active job?  Second, having one training day, or moderate exercise but sedentary job.

First day, my active day; called training day, consists of a meal every 3-4 hours.

Breakfast: 2 eggs, 3 egg whites, 1/4 cup cheese, 1 small potato, half a banana.

Pre-workout, 4-6oz of rice,6oz of chicken, and 5 g of BCAAs.

Post workout, protein shake which consist of 2 scoops of protein. Approximation, 40g of protein and I add 5 g of BCAAs to my shake as well.