Name:

Age:
Sex:
Hieght: in/cm
Wieght: lb/Kg
Waist:cm
Hip:cm
BMI:
Blood Pressure:
RHR: bpm
MaxHR:bpm
HRR:bpm
HR: 40%
HR: 50%
HR: 60%
HR: 70%
HR: 80%
HR: 90%

Testing:
Push ups:
Curl ups:
Bicep Curls: R/L
Bench Press Max:
Bruce stress treadmill:
Time: min
Speed: mph
incline: %
Heart Rate: bpm
Stages: HR
1
2
3
4
5
6
1 mile Jogging:
Time:
Heart Rate:
VO2 Max: mL/kg/min

Steve Gonzalez
30
M
67
170.18
206
93.64
97.5
Ratio:W/H
109
0.89
32.33
Obese
120/80
68
190
122
116.8
129
141.2
153.4
165.6
177.8

16
19
n/a
210-220 lbs

Rating
Fair
Below Avg
Fair

16.3
5.5
6
180
98
103
127
155
172
180

9.24
177
46.11

Good

Low
Over Wieght>25/Obese >30.

7 site Skin fold

Chest
Tricep
Midaxilary
Subscapula
Abdominal
Illiac
Thigh
Sum:
Body Density
Body Fat%
Body Fat%
Body Fat lbs/kg
Fat Free Mass %
Fat Free M lbs/kg
Flexibility
YMCA Sit & Reach
Leg extention

14
17
20
22
35
21
23

1.050
21.173
21.575
44.031
78.626
161.969

13 in
76 degrees

15
15
21
23
37
19
24

Average:
21.374
20.014
73.622
Rating
Below Average
Unsatisfactory

Average:
14.5
16
20.5
22.5
36
20
23.5
153

Measurements
Arm: L/R (cm)
Flexed:
Leg: L/R (cm)
Flexed:
Calve: L/R (cm)
Flexed:

37.5/39.5
40.5/40.5
62.5/65
64.5/66.5
40/42.5
45/43

Daily Calorie intake:

Kcal/day:
Kcal/day: Low PA
Kcal/day: Active PA
Kcal/day: High PA

2000.87
2801.22
3201.39
3801.65

Diet kcals:
Carbohydrates: %/g
Protien: %/g
Fats: %/g
Carbohydrates: kcal
Protien: kcal
Fat: kcal
Total kcals:

1800
45-65
10.0-35.0
20-35
810
630
360
1,800.00

Kcal to lose/day
Diet:
400-500
Exercise:
500
Sum:

lose
Fat 1lb:
Fat 2lb:

202.50
157.50
40.00
234.09

Weekly
2250
2500
4750

kcals:
3500
7000

Building

Vo2 max:
VO2 reserve:
VO2 40%
VO2 50%
VO2 60%
VO2 70%
VO2 80%
VO2 90%

METS
13.17
12.17
5.87
7.09
8.30
9.52
10.74
11.96

ml/kg/min
46.11
42.61
24.25
26.56
31.17
35.78
40.39
45.00

Taget Mets:
3
4
5
6
7
8
9
10
11

Minutes:
30
30
30
30
30
30
30
30
30

Days/week
5
5
5
5
5
5
5
5
5

mets/week
450
600
750
900
1050
1200
1350
1500
1650

Taget Mets:
3
4
5
6
7
8
9
10
11

Minutes:
30
30
30
30
30
30
30
30
30

Days/week
5
5
5
5
5
5
5
5
5

min/day
Kcals/30
147.48
196.64
245.80
294.95
344.11
393.27
442.43
491.59
540.75

RHR: bpm
MaxHR:bpm
HRR:bpm
HR: 40%
HR: 50%
HR: 60%
HR: 70%
HR: 80%
HR: 90%
Kcals/min
4.92
6.55
8.19
9.83
11.47
13.11
14.75
16.39
18.03
min/day
Kcal/40
196.64
262.18
327.73
393.27
458.82
524.36
589.91
655.45
721.00

68.00
190.00
122.00
116.80
129.00
141.20
153.40
165.60
177.80
Kcal/week
737.39
983.18
1228.98
1474.77
1720.57
1966.36
2212.16
2457.95
2703.75
min/day
min/day
Kcal/50
Kcal/60
245.80
294.95
327.73
393.27
409.66
491.59
491.59
589.91
573.52
688.23
655.45
786.55
737.39
884.86
819.32
983.18
901.25 1081.50