Female Age: 53 Height: 5'4" Weight: 157
Activity Level: Sedentary
Health History - High blood pressure, undiagnosed knee pain
Exercise History - None recently; lifted weights 20+ years ago
Body Fat % - 29 Goal - 24%
Body fat lbs - 45.53 Lean Body Weight lbs - 111.47
Goal Body fat lbs - 37.68
Goal Weight lbs - 150
Time Line - 10 weeks
Estimated Daily Caloric Needs - 1839 (for weight maintenance)
BMI - 26.9
Plan Weeks 1-4
Resting Heart Rate
2-Minute Step Test
1 Mile Walk
Range of Motion
Follow a 1600-calorie daily meal plan.
Track all foods using meal tracker app.
Limit "junk" food to less than 200 calories per day.
Increase daily vegetable servings to 6 servings per day
Pack daily lunches for work.
Begin a walking program - 4 days/week for 30 minutes at moderate intensity.
Follow strength-training program 2 days/week.
1 60-minute training session; in person or online
Determine weekly focus.
Weekly Blood Pressure Check.
Weekly Contact through messaging.
2 Video Chats; end of Weeks 1 and 3.
What you Get Each Week:
Meal plan with recipes, grocery list and tips to simplify prepping.
Please note: I use a variety of sources for meal-planning; the above are just examples of what you will get. Your meal plan will be customized to fit your tastes, lifestyle, goals and caloric needs.