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Body Mass Index

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Submitted By wallacetl516
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BMI
BMI is a measurement representing the ratio of a person’s body weight to his or her height. It stands for body mass index. It is used to represent the ratio of a person’s body weight to the square of their height. BMI-(kg/m²)=[weight(lb)/height(in)²] metric (lbx703)/height in inches² imperial
BMI (175x703)/68²=26.6 (I am using 703 as a converter.)
175x703=123025
68x68=4624
123025/4624=26.6

My BMI falls under the overweight category but I lift weights and I have less than 10% body fat.
Daily calorie intake 2500-3000. I have to eat more calories because I work at UPS in the morning lifting packages for 4-6 hours then I go the gym and lift heavy weights for an hour and I do 30 minutes of cardio following. If I didn’t take in the high amount of calories I would have no energy to live my life.
Breakfast: protein shake 12 oz mixed with water and a banana
2nd breakfast: bowl of oatmeal 1 cup and a fruit usually an apple or pear
After gym protein shake mixed with almond milk 12 oz
Lunch: Choice of meat usually chicken or fish but 3 times a month beef. Usually 4-6 oz with a salad 2 cups sprinkles with almonds and a dressing made up of vinegar and olive oil
2nd lunch: Choice of meat chicken or fish 4-6 oz with a starch of rice or potatoes 1 cup with a choice of vegetable 1 cup steamed or sautéed
Dinner: Choice of meat chicken or fish 4-6 oz with a starch of rice or potatoes 1 cup with a choice of vegetable 1 cup steamed or sautéed
Before bed protein shake 12 oz mixed with water with slow release casing protein to rebuild my muscles while I sleep
Gym:
Monday is abs and cardio. 10 minutes full body stretches. Various ab exercises to include strait leg raises, sit ups with elbows and knees touching at peak, medicine ball throws in the air and sit up when caught. Followed by nautical full body machine for 30 minutes
Tuesday is back and chest day to include 1 arm rows superset with dumbbell incline chest press10 minutes full body stretches. Lat pulldowns superset with decline chest press superset with barbell rows. Bent over barbell rows superset with chest fly superset with angled bar rows. Weighted pull-ups superset with flat bench press super set with one arm barbell rows on smith machine.
Wednesday is leg day. 10 minutes full body stretches. Squats superset with deadlifts superset with sitting calf raises. Leg curls superset with leg extensions superset with bar calf raises. Calf raises done to failure at the end on a machine.
Thursday is arm day. 10 minutes full body stretches. Military presses or dumbbell shoulder press superset with cable curls superset with cable triceps extensions. Face pulls superset with bar curls superset with close grip bench. Dumbbell strait lifts superset with cable press downs superset with one are cable curls superset with reverse bent over flys. Skull crushers superset with concentration curls superset with machine reverse flys.
Friday is abs and cardio. 10 minutes full body stretches. Various ab exercises to include strait leg raises, sit ups with elbows and knees touching at peak, medicine ball throws in the air and sit up when caught. Followed by nautical full body machine for 30 minutes
Weighed exercises to last one hour a day. Exercises change every three months to confuse muscle groups to stimulate growth. Variations of the exercises are usually 8-12 reps for 4 sets. One exercise per muscle group is pyramid using heavier weights to build endurance and stimulate growth.

Abour, H, Cherif & Jedlicka Dianne, M, Jedlicka & Jedlicka, Sujata. (2010) Nutrition, Health & Wellness: An Applied Approach (2nd edition). Boston, Massachusetts; Pearson Learning Solutions

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