Body Composition Report created by
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| Name: | Samantha Adams | Test Date: | 22/05/2000 21:39:07 |
| Subject ID: | Report Printed: | Tuesday, 3 November 2009 11:53:47 | |
| Database: | D:/Program Files/RJL Systems/BC2.1/BodyComp/Demo.db | ||
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Based on your daily activity level, it is estimated that you require 3456 calories of food to keep your weight stable.
It is recommended that you lose 25.00 lb of body fat, at a rate of 1.00 lb per week. To do this through diet alone, you would have to reduce your food intake to 2956 calories per day. If, on the other hand, you were to exercise regularly, you would not need such a restrictive diet to achieve the same rate of weight loss. At 1.00 lb per week, it should take you 175 days to reach your target.
If your exercise program is done consistently, (every other day) then your BMR and daily energy expenditure will improve, thereby increasing the efficiency of burning calories.
Ideally, most of the weight you lose will be fat. It is normal to lose some excess water, especially during the initial phase of your diet and/or exercise program. This may cause fluctuations in your Total Body Water and Fat Free Mass. A regular exercise program and sensible diet will produce an increase in muscle and decrease Body Fat throughout your weight loss program.
When a weight management program is created with the BC program, it involves an AVERAGE daily number of calories that will need to be burned through additional exercise and an AVERAGE daily intake. If you work twice as hard one day, you can take the next day off. If you consume more calories than recommended one day, you can compensate by cutting back even further the next. For best results, however, it is recommended that you be as consistent as possible with your diet and exercise programs.
To help manage your weight, a sample diet of 3200 Calories has been prepared for you, as well as a recommendation that you get an average of 244 Calories of additional exercise on a daily basis.
| Exercise | 10 Minutes | 20 Minutes | 30 Minutes | 60 Minutes | 120 Minutes |
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| bicycling, 10-11.9 mph, leisure, slow, light effort | |||||
| stretching, hatha yoga | |||||
| weight lifting (free weight, nautilus or universal-type), power lifting or body building, vigorous effort | |||||
| weight lifting (free, nautilus or universal-type), light or moderate effort, light workout, general | |||||
| aerobics, general | |||||
| aerobics, high impact | |||||
| aerobics, low impact | |||||
| running, 6 mph (10 min/mile) | |||||
| basketball, non-game, general | |||||
| football, touch, flag, general | |||||
| golf, walking and carrying clubs | |||||
| hockey, ice | |||||
| soccer, casual, general | |||||
| walking, 3.0 mph, level, moderate pace, firm surface | |||||
| swimming, leisurely, not lap swimming, general | |||||
| Elliptical Trainer (Light workout) | |||||
| Elliptical Trainer (Moderate workout) | |||||
| Elliptical Trainer (Vigorous workout) | |||||
The following diet plan and sample menu is based on the American Heart Association, the American Cancer Society and the Surgeon General's National Dietary Guidelines. It is high in carbohydrates and fiber, low in fat, low in salt (less than 3000 mg sodium) and provides over 100% of the RDA of essential nutrients.
| 50 % Carbohydrate (361 gm.) | 30 % Fat (97 gm.) |
| 20 % Protein (147 gm.) | 285 Additional Calories |
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| PROTEIN GROUP (Meat/Poultry/Seafood/Dried Beans and Peas/Eggs) |
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Foods from this group provide an excellent source of the B vitamins, iron and key minerals. They are high in protein and generally low in carbohydrates (except the dried beans and peas). You are allowed 11 serving(s) from this group each day. A serving has approximately 75 calories, 7 grams protein, and 5 grams fat.
| BEST CHOICES | CHOOSE LESS OFTEN (higher in fat and salt) |
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| 1 oz. chicken or turkey | Fatty cuts of meat | |
| 1 oz. fish - all types | - (brisket, corned beef, steak) | |
| 1/4 Cup dried beans, peas | Ham, deviled ham, organ meats, | |
| 1 oz. lean beef, veal, pork or lamb | luncheon meats, sausage, | |
| 1 oz. lowfat luncheon meat | eggs (yolk), Peanut Butter | |
| 1/2 Cup Lowfat Cottage Cheese | High Fat Cottage Cheese | |
| and Most Cheeses |
| STARCHES/GRAIN GROUP (Pasta/Cereals/Starchy Vegetables) |
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Foods from this group provide an excellent source of fiber, B vitamins, and iron. They are high in carbohydrates, the best fuel for muscle. They are usually low in fat and cholesterol. You are allowed 14 serving(s) from this group each day. A serving has approximately 80 calories, 15 grams carbohydrate, 3 grams protein, and a trace of fat.
| BEST CHOICES | CHOOSE LESS OFTEN (higher in fat and salt) | |
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| 1 Slice Whole Grain Bread | Butter Rolls | |
| 1/2 Bagel or English Muffin | Croissants | |
| 2 Breadsticks, 1 Bun, 1/2 6" Pita Bread | Muffins, Doughnuts | |
| 1/2 Cup Bran Cereals | Granola-Type Cereals | |
| 1/2 Cup Cooked Cereals | French Fried Potatoes | |
| 8 Animal Crackers, 5 Vanilla Wafers | Potato Chips | |
| 3 Cups Popcorn - Air Popped | Cheese Crackers | |
| 1/2 Cup Pasta/Noodles | Butter Crackers | |
| 1/3 Cup Rice, 1/2 Cup Corn or Peas | Corn Chips | |
| 1 Cup Squash | Microwave Popcorn | |
| 1/2 Cup Clear Soup with Vegetables | Cream Soups | |
| 3/4 Cup Ready-to-eat Unsweetened Cereal | Presweetened Cereals | |
| 1/3 Cup Cooked Peas, Beans or Lentils | Stuffing | |
| 1 Small Baked Potato, 1/2 Cup Mashed Potato |
| FRUITS/VEGETABLES GROUP |
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Foods from this group provide an excellent source of fiber, vitamins, and minerals. They are a good source of vitamin A and C. They are also high in carbohydrates, and usually low in fat and salt. You are allowed 9 serving(s) from this group each day. A serving of fruit has approximately 60 calories and 15 grams carbohydrate. A serving of vegetables has approximately 25 calories, 5 grams carbohydrate and 2 grams protein.
| BEST CHOICES | CHOOSE LESS OFTEN (higher in fat and salt) | |
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| All fresh fruits and vegetables | Fruit Drinks | |
| 1 Serving : 1 piece fresh fruit (medium) | Avocados | |
| or 1/2 Cup fresh fruit juice | Olives | |
| 1/2 Cup cooked vegetables | Coconut | |
| 1 Cup raw vegetables | Breaded or Fried Vegetables |
| FATS/OILS GROUP |
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Foods from this group provide an excellent source of vitamin A and E. Some fat is needed each day, however most diets are too high in fat. You are allowed 7 serving(s) from this group each day. A serving of fat has approximately 45 calories and 5 grams of fat.
| BEST CHOICES (tends to lower blood cholesterol) | CHOOSE LESS OFTEN (tends to raise blood cholesterol) | |
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| Monosaturated/Polyunsaturated Fats: | Saturated Fats: | |
| 1 Tsp. Soft Margarine or Mayonnaise | Butter, Bacon | |
| 1 Tsp. Oil - Safflower, Sunflower, Corn, | Coconut Oil | |
| Soybean, Sesame, Olive | ||
| 6 Almonds, 20 Small Peanuts | Cream, Cream Cheese | |
| 2 Whole Pecans, 10 Small Olives | Lard, Shortening | |
| 2 Tsp. Mayonnaise based Salad Dressing | Salt Pork | |
| 1 Tbl. Reduced Calorie Salad Dressing | Gravy | |
| 2 Tbl. Reduced Calorie Margarine | ||
| 1 Tbl. Light Cream Cheese |
| MILK/DAIRY GROUP |
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Foods from this group provide an excellent source of calcium, phosphorus, riboflavin, vitamin A and vitamin D. They are high in protein and carbohydrate. You are allowed 3.0 serving(s) from this group each day. Each serving has approximately 80 calories, 12 grams carbohydrate and 8 grams protein.
| BEST CHOICES | CHOOSE LESS OFTEN (higher in fat) | |
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| 1 Cup Skim or Lowfat Milk | Whole Milk, Half and Half | |
| 1 Cup Lowfat/Nonfat Buttermilk or Yogurt | Whole Milk/Sweetened Yogurt | |
| 1 oz. Evaporated Skim Milk | Sweetened Condensed Milk | |
| 4 oz. Nonfat Frozen Yogurt | Ice Cream |
| ADDITIONAL CALORIES GROUP |
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Foods from this group usually contain larger amounts of sugar and fat and therefore are higher in calories. Most of these foods should be avoided by weight conscious individuals and diabetics. You are allowed 285 additional calories each day. You may choose to have more servings from the above groups.
| LOW IN CALORIES (less than 100 calories) | HIGH IN CALORIES (more than 100 calories) | |
|---|---|---|
| 1 Tsp. Sugar.................14 | 12 oz. Light Beer.................100 | |
| 5 Lifesavers.................39 | 1 Cake Doughnut...................105 | |
| 1 Tbl. Jelly.................49 | 1/12 of Cake - Angel Food Cake....126 | |
| 3 Small GingerSnaps..........50 | 1 Small Chocolate Brownie.........130 | |
| 2 Sugar Wafers...............53 | 1 oz. Tortilla Chips..............139 | |
| 1/2 Cup Gelatin Dessert......71 | 12 oz. Soft Drink.................150 | |
| 3.5 oz. Wine.................80 | 1.02 oz. Chocolate Candy Bar......160 | |
| 1 Medium Oatmeal Cookie......80 | 1 Small Slice Sponge Cake.........196 | |
| 1/2 Cup Vanilla Ice Cream....92 | 1 Small Slice Cheesecake..........257 | |
| 1 Cup 16% Fat Vanilla Ice Cream...379 |
| FREE FOODS GROUP |
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Foods in this group, in general, have less than 20 calories per serving. Use moderation when including them in your daily diet.
Fat is the energy storage of the body. Everybody needs fat in their bodies, but it is important not to have too much.
This value is, literally, what would be left after all fat was removed from the body. Many people also refer to FFM as Lean Body Mass (LBM).
LDM is what would remain if 100% of the water was extracted from FFM.
In other words: LDM = FFM - TBW.
Literally, the total amount of water in the body. Since fat is essentially 0% water, TBW is entirely contained within FFM.
This is the portion of Total Body Water that is located within the body's cells.
This is the portion of Total Body Water that is located outside of the body's cells. Examples of where ECW is found include, but are not limited to: blood plasma, spinal fluid, joint fluids, and edema.
If you and your patient know how much he/she should weigh, this value can be manually entered. Otherwise, it is calculated using a set of standardized formulas.
A person’s BMI is equal to their weight in kilograms divided by their height in meters, squared. BMI is commonly used as an indicator of whether someone is overweight. It is important to note, however, that somebody who is “overweight” may not necessarily be “over-fat”. A 5’10”, 300 pound couch potato and a 5’10”, 300 pound bodybuilder will have exactly the same BMI.
Basal Metabolic Rate is the number of calories that a person will use per day, by virtue of simply being alive (i.e., lying still and breathing).
People generally do not lay in bed all day, doing nothing but breathing. To estimate how many calories a person actually burns in a day, the program will adjust the BMR based on what you entered as the person’s daily activity level.
Phase angle is the arc-tangent of (reactance over resistance), and is measured in degrees.