sample - golf and fitness

8/7/2019 Sample - Golf and Fitness

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BMI Calculator

Please enter your:

Weight 175

Height (in inches) 72

BMI = 23.78

Body Mass Index is

a way to measure total

body fat in adults.

A BMI of 24 or less is

considered a healthy

weight

A BMI of 25 to 29.9 is

considered overweight

A BMI of 25 to 34.9 and

a waist size of over

40 inches for men and

35 inches for women

are at high risk for health

problems.


3/10

Fat and Calorie ContentCommonly Eaten Foods

(This is only a guideline)

Food Size Calories Fat (g)

Breakfast

Bacon, fried or broiled 1 slice 36 3.1

Bagel (egg or plain) 1 (2 oz) 163 1.4

Doughnut, yeast, glazed 1 502 11.2

Egg, raw or poached 1 79 5.6

Oatmeal 1 cup 145 2.4

Pancakes, from mix 1 79 1

Shredded Wheat 1 cup 83 to 169 0.6

Waffle, from mix 1 205 8

Dairy

American Cheese (processed) 1 oz 106 8.9Cottage Cheese, lowfat (1%) 1/4 cup 41 0.5

Cream Cheese 1 oz 99 9.9

Cultured Sour Cream 1tbsp 31 3

Milk (skim) 1cup 86 0.4

Milk (lowfat, 1%) 1 cup 102 2.6

Milk (whole) 1 cup 150 8.2

Swiss Cheese 1 oz 107 7.8

Deli Foods

Baked Ham 1oz 52 3

Chef's Salad, no dressing average 344 20.1

Chicken Salad 2/3 cup 509 39

Coleslaw 1/2 cup 127 11.1

Turkey Club on whole wheat 1 357 14.3

Tuna Salad 1/3 cup 306 26.1

Meats

Ham, extra lean 3 oz. 116 4.1

Eye Round Roast 3 oz. 155 5.5

Sirloin Steak, trimmed, broiled 3 oz. 202 10.1

Pork Chop, trimmed 3 oz. 218 13

Ground Beef, extra lean 3 oz. 225 13.7

Poultry

Chicken Breast 1.00 193 7.7

Turkey Breast, roasted 3 oz. 115 0.6

Fish and Seafood

Crab Cake 1 (2 oz.) 93 4.5

Flounder (baked) 3.5 oz. 202 8.2

Haddock (baked) 3 oz. 95 0.8

Lobster (broiled w/ butter) 1 tail (5 oz.) 134 10.8


4/10

Shrimp (breaded, fried) 3 oz. 206 10.4

Shrimp (steamed) 3 oz. 84 0.9

Sweets

Angel Food Cake (from mix) 2 oz. 142 0.1

Cheesecake 3 oz. 257 16.3

Chocolate chip cookie, homemade 1 small 46 2.7Hot Fudge Sundae 6 oz. 312 10.9

Milk chocolate bar 1 oz. 145 9

Vanilla ice cream 1 cup 349 23.7

Snacks

Potato chips 1 oz. 148 10

Popcorn, plain 1 cup 25 0

Pretzel 1 60 1

Rice Cake 1 35 0.3

Tortilla chips 1 oz. 139 6.6


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Calorie Counter Fill in your own counted calories each weekand see your calorie intake chart changes over time.

Your Weekly Progress

Week one two three four five six seven eight

13076 11627 12270 12183

Week 1Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total

Breakfast 375 420 382 567 720 542 586

Lunch 640 538 768 543 486 745 842

Dinner 574 685 647 385 457 687 875

Snacks 100 68 54 85 120 100 85

Other

TOTAL 1689 1711 1851 1580 1783 2074 2388 13076

Week 2Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Breakfast 420 382 567 720 240 389 284

Lunch 538 768 543 486 345 768 524

Dinner 685 647 385 457 675 574 685

Snacks 68 54 85 120 50 100 68

Other

TOTAL 1711 1851 1580 1783 1310 1831 1561 11627

Week 3Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Breakfast 325 234 389 420 382 567 720

Lunch 685 589 768 538 768 543 486Dinner 856 685 574 685 647 385 457

Snacks 100 40 100 68 54 85 120

Other

TOTAL 1966 1548 1831 1711 1851 1580 1783 12270

Week 4Date Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Breakfast 720 369 420 382 567 234 389

Lunch 486 524 538 768 543 589 768

Dinner 457 986 685 647 385 685 574

Snacks 120 0 68 54 85 40 100

OtherTOTAL 1783 1879 1711 1851 1580 1548 1831 12183

14500

Weekly Calorie Intake


6/10

onetwo

threefour

10000

11500

13000

13076

11627

12270

12183

Weeks

Calories


7/10

ScheduleWeek Mon (goal) Mon (actual) Tues (Goal) Tues (actual)

1 Light Jog 1.5 mi run


3 Light Jog 2 mile run




7 Light Jog 3 mi run

8 Light Jog 3 mi run


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Wed (goal) Wed (Actual) Thurs (Goal) Thurs (Actual)

Light Jog 1.5 mile run




Light Jog 2 mile run





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Fri (Goal) Fri (actual) Sat (Goal) Sat (Actual)

Rest 1.5 mile run

Rest 1.75 mile run

Rest 2 mile run

Rest 2.25 mile run

Rest 2.5 mile run

Rest 2.75 mile run

Rest 3 mile run

Rest rest


10/10

Sun (Goal) Sun (Actual)

60 minute walk

60 minute walk

60 minute walk

60 minute walk

60 minute walk

60 minute walk

60 minute walk

5K race!

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