Ben is on the Victorian State Squad for Judo and has been referred to you by the team physio after the coach has told him he needs to drop weight to make the team for National Championships in 2months. Ben is 19yo male and is in his first year of university. He is currently living in share house with 3 friends. Ben has had pressure on him for some time to drop down a weight class as the coach believes this will increase his weight to power ratio.
Ben is on the Victorian State Squad for Judo and has been referred to you by the team physio after the coach has told him he needs to drop weight to make the team for National Championships in 2months. Ben is 19yo male and is in his first year of university. He is currently living in share house with 3 friends.
Ben has had pressure on him for some time to drop down a weight class as the coach believes this will increase his weight to power ratio.
Ben has recently downloaded My Fitness Pal and started recording all foods and drinks every day.
Current weight – 78kg Height – 175cm Body Fat % - 19%
Goal:
Make 73kg weight class
Maintain lean muscle mass & energy levels
Reduce body fat to <10%
Training:
Mondays – AM cardio (20min HIIT), PM tactical
Tuesdays – PM tactical (60min), gym (60min)
Wednesdays – REST
Thursdays - AM cardio (20min HIIT), PM tactical
Fridays – PM gym (90min)
Saturdays – AM cardio (40min circuit), PM tactical
Sundays – REST
Diet:
Whilst not paying much attention to his diet previously, Ben has been following the My Fitness Pal suggestion for the past week. His target is set at 7,364kJ/day to lose 1kg/week to ensure he meets his weight target by nationals.
Ben has also read up on the "keto diet" and has started cutting out carbohydrates to assist with fat burning. He is currently eating 3 meals per day that generally consist of ~55g Protein, ~35g Fat, ~15g Carbohydrates.
He finds he is getting "sugar cravings" at night and occasionally eats more than what he is allowed on the app.
(a) Energy (Tip: Schofield equation: (0.063 X Body Weight kg) + 2.896 x Activity Factor)
(b) Carbohydrates
(c) Protein
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