Diet Paper
Ninos Shammas
Bio 113
September 10, 2013
The recommended intake of 2000 calories per day is an estimate of how many calories an average individual to intake should consume daily. There are, however, many other factors that are not taken into consideration. A basal metabolic rate, which is unique to each person, is how many calories are burned daily based on activity levels. There are other variables to consider, such as lean body mass, as is it metabolically active as opposed to fat, which is not.
I’ve spent the majority of my adult life constantly working out. To be specific, I engage in high intensity weight training nearly every day. I incorporate a day or two of low intensity exercise to increase blood flow and help with recovery. As I constantly train to obtain my desired physique, I find myself in what we gym rats call a bulking or cutting phase. In the bulking phase I’m in a calorie surplus and in the cutting phase I’m in a calorie deficit. I’m currently in a cutting phase, which is why I’ve restricted my calorie intake to 1200-1500 calories a day. I’m about to lose nearly 1-2 pounds of fat per week as my total calorie output is about 2500 a day.
I try to consume the recommended pattern of intake by eating 3 meals and snacking in between. It’s especially important for me to do this because if not I will feel lethargic throughout the day. Based on the daily recommendation, my intake is not adequate, but it is only temporary until my cutting phase is complete. Once I reach my desired body fat level, I can then consume the necessary amount of calories to maintain my body as it is. But that will only happen if I decide not to go on a bulk cycle which would put me in a calorie surplus.
I don’t meet the recommendations for grains, vegetables, fruits, and dairy. I do meet that of protein, which is most important to me to prevent muscle loss. According to the food tracker, I consume about 250 empty calories daily. I don’t agree with this, most of the empty
Bio 113
September 10, 2013
The recommended intake of 2000 calories per day is an estimate of how many calories an average individual to intake should consume daily. There are, however, many other factors that are not taken into consideration. A basal metabolic rate, which is unique to each person, is how many calories are burned daily based on activity levels. There are other variables to consider, such as lean body mass, as is it metabolically active as opposed to fat, which is not.
I’ve spent the majority of my adult life constantly working out. To be specific, I engage in high intensity weight training nearly every day. I incorporate a day or two of low intensity exercise to increase blood flow and help with recovery. As I constantly train to obtain my desired physique, I find myself in what we gym rats call a bulking or cutting phase. In the bulking phase I’m in a calorie surplus and in the cutting phase I’m in a calorie deficit. I’m currently in a cutting phase, which is why I’ve restricted my calorie intake to 1200-1500 calories a day. I’m about to lose nearly 1-2 pounds of fat per week as my total calorie output is about 2500 a day.
I try to consume the recommended pattern of intake by eating 3 meals and snacking in between. It’s especially important for me to do this because if not I will feel lethargic throughout the day. Based on the daily recommendation, my intake is not adequate, but it is only temporary until my cutting phase is complete. Once I reach my desired body fat level, I can then consume the necessary amount of calories to maintain my body as it is. But that will only happen if I decide not to go on a bulk cycle which would put me in a calorie surplus.
I don’t meet the recommendations for grains, vegetables, fruits, and dairy. I do meet that of protein, which is most important to me to prevent muscle loss. According to the food tracker, I consume about 250 empty calories daily. I don’t agree with this, most of the empty