Problem
Activity: Ben is a 21-year-old active college student who is interested in building muscle mass and losing body fat. His height is 5 ft 8 in, and his weight is 160 lb. Ben says that, although he is very disciplined, he has weekend splurges of a pizza and a six-pack of beer, as well as chips, ribs, and nuts during football, basketball, and baseball season. He does not work out on the weekends. He cannot understand why he is not losing bod fat because he works out twice a day, includes resistance training and cardiovascular exercise, and eats the following: Before Breakfast 1 protein bar with 45 g of protein and 300 calories After Workout 1 protein drink with 30 g of protein Breakfast 1 protein smoothie with berries and 60 g of protein 1 oatmeal with 1 whey protein scoop (25 g of protein) Snack 3 oz bologna or ham Lunch 1 turkey sandwich with 6-9 oz of protein, lettuce, and tomato Before Afternoon Workout 1 protein bar with 60 g of protein After Workout Protein drink with 45 g of protein Dinner 1/2 chicken, string beans, and a lettuce salad with olive oil Questions
A. How many grams of protein is Ben consuming? What is his protein per kilogram of body weight consumption? Can this be a contributing factor to his diUculty with losing body fat?
B. What level of protein intake would you recommend for him? Is this different from the RDA for normal growth and development? Are there healthier sources of protein that he can consume?
C. What is the calorie cost of his weekend splurges? Are they in excess of his calorie needs? And if so, by how much? What type of recovery beverages and protein dosages may be more suitable for Ben to consume? What additional questions would you ask Ben about his bars and supplements?
D. What nutrients are in deYcient amounts in Ben's diet? Including what foods in his diet would be beneYcial?
E. What are other changes Ben can make on the weekends? What foods and exercise will help him reduce his body fat and manage hi weight better?