Meal Summary Report

Food Group and Calories Report

BMR
Men BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
MenBMR=66 + (13.7x 68) + (5x185) - (6.8x 19)
=66 + 931.6 + 925 129.2
= 1922.6 129.2
= 1793.4
BMR: 1793.4
Determine your energy expenditure for each day by multiplying your BMR by the appropriate
daily activity multiplier below.
Activity Multiplier
Lightly active = BMR X 1.375 (normal daily activity no exercise/sports)
For each day, record:
Day 1
Calories Consumed 2329 BMR 1793.4
Calories used (BMR x Activity) 1793.4x 1.375= 2465.9
Calories gain/loss (Consumed used) 2329-2465.9=-136.9 (A loss of 136.9 calories, which will
lead to weigh loss.)
Day 2
Calories Consumed 1877 BMR 1793.4
Calories used (BMR x Activity) 1877x1.375=2580.9
Calories gain/loss (Consumed used) 1877-2580.9=-703.9 (A gain of 703.9 calories, which will
lead to weigh gain.)
Day 3
Calories Consumed 2717 BMR 1793.4
Calories used (BMR x Activity) 2717x1.375=3735.9
Calories gain/loss (Consumed used) 2717-3735.9=1018.9 (A gain of 1018.9, which will lead to
weigh gain.)
GRAND TOTAL (Add together all three days)
Calories gain/loss (Consumed used) 1585.9 Pounds of fat gain/loss 3500000 calories = 1 pound
of fat 1585.9 divided by 3500000 = .00045 pound of fat gain.

Meal Plan
Day 1 Breakfast: Cereal1 cup of 100 % Natural Cereal, with oats, honey and raisins. 1 cup of
whole milk. 1 raw Apple
Lunch: 1 cup of Soup, mostly noodles (Ramen, Cup Noodles)
Dinner: 1 and cup of Rice, white, regular, cooked (no salt or fat added).1 cup of
Cabbage, Chinese (Bok Choy), cooked (with salt, no fat added). cup of raw kale. 2 cup of
Beef, luncheon meat, prepackaged or deli. 1 cup of Chicken, breast, boneless, skinless, baked. 1
Corn, white, fresh, cooked (no salt or fat added). 1 and cup of whole milk.
Snacks: 1 cup of Yogurt, strawberry, low fat. 1 cup of medium raw carrot.
Day 2 Breakfast: 1 sandwich, with bacon, ham, egg, and cheese with 1 and cup of whole milk.
Lunch: 1 and cup of Fried rice, with chicken. 1 raw apple
Dinner: 1 medium raw tomato, of a raw pear. 1 cup of lettuce, cooked (with salt, no fat
added). of Burrito with chicken, rice, and cheese (Fiesta Burrito), cup of whole milk
Snacks: 1 inch stack of Potato chips, restructured (Pringles), of a raw pear
Day 3 Breakfast: 1 and cup of 100 % Natural Cereal, with oats, honey and raisins 1 and
cup of whole milk. 1 raw apple
Lunch: 1 cup of Cauliflower, fresh, cooked (with salt and vegetable oil). 1 cup of Rice, white,
regular, cooked (no salt or fat added). cup of Cabbage, Chinese (Bok Choy), cooked (with salt,
no fat added).
Dinner: 1 medium fried Chicken, leg quarter (drumstick and thigh), fried in oil, and skin
eaten. 2 cups of Yogurt, strawberry, fat free.
Snacks: raw pear, medium bread stick, and cup of whole milk.

Reflection
There is a huge difference in the 3 day diet that I took without plan and the 3 day diet that I
experience with plan. In the 3 day diet that I experienced, I felt more energetic, powerful, and
happy. During the 3 day diet without plan, I felt exhausting with no power and energy, being lazy
and does not want to cook or eat anything, and I do not go to gym and exercise like before once
in 4 days. I have an amazing sleep every night thanks to the milk I drank before I go to sleep,
unlike the 3 days without the plan, I sometimes woke up at night or fell asleep later than usual. I
weigh myself during the 3 days with plans and 3 days without, I gain a lot of weight in 3 days
with plan because I only eat and not doing any exercises, unlike the 3 days with plan, I eat and
went to the gym and work out to maintain my weigh. I felt like the 3 day diet plan really worked,
because I could felt the difference and it makes me feel more alive.