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Your task: using the information provided in the Kilo Fit blog post (How to create a meal plan, 2020) and other materials, create a meal plan for a fictional client – Lizzie.
About Lizzie: She is 35 years old, 5’5 feet tall, and weighs 150 pounds. Lizzie used to enjoy jogging, but with a hectic work schedule and two young children, she seems to have little to no time to herself. Lizzie works as an administrator in a law firm, and her lifestyle is mostly sedentary. Recently, she has decided to prioritize her health.
Lizzie wants to lose some weight and reach 138 pounds. She has no allergies, enjoys eating all types of fish, and tends to snack a lot. She starts working at 8 AM, has lunch at 12:30. Typically, she eats dinner with her family around 7 PM. Right now, she doesn’t work out.
Your meal plan will have to cover the following five questions:
- A short introduction to the meal plan. Please include an estimate when Lizzie can sustainably reach her goal.
- Determine the overall calorie intake.
- Break down the typical daily regimen.
- Strategically plan out the meals and calories.
- Allocate the macronutrients.
About Lizzie: She is 35 years old, 5’5 feet tall, and weighs 144 pounds. Lizzie used to enjoy jogging, but with a hectic work schedule and two young children, she seems to have little to no time to herself. Lizzie works as an administrator in a law firm, and her lifestyle is mostly sedentary. Recently, she has decided to prioritize her health. She has started eating healthily, move more, but she also wants to start exercising at home.
Lizzie wants to gain some muscle, tone up her body, and increase her flexibility.
Your training plan will have to cover the following questions:
- A short introduction to the entire program.
- Determine the training frequency.
- Break down the training split.
- Determine the length of each training session.
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