1

Mitchell Dorner

Mitchell Dorner
KNH 102
Diet and Activity Analysis

-Creatine
- 1.4 g -2.0 g of protein/day
- The subjects were asked to complete a protein survey on their current protein needs.
This is not a reliable test. They arent accredited to determine their current intakes.
- 67% of the athletes said they do not know and the others gave ranges 21.5 to 11.2
g/kg/day.
- I was surprised I was consuming over my recommended limit.
1) 4797 TEE

2976 EER

2) BMR 1966

BMR + PA 2703

2a) 4797 TEE

Difference 1821

2066 SuperTracker

3) 26.57 - BMI
4) 1.0 WHR
5) 21.1 % - Percentage body fat
6) I have too high of an energy intake. The EER I computed and the one done by
SuperTracker are different but not by much. I bet the two sources are professionally
determined. I believe my BMI and WHR are in the overweight range. My BMR should
be lowered 3 points and my WHR should be lowered to .8 to be in the healthy range.

Nutrient

Nutrient Goal

Nutrient Intake from 3day Recall

Foods to Include or
Diminish

Mitchell Dorner 2
Calories
Carbohydrates
Proteins
Fiber
Fats
Calcium
Sodium

2000
134 g
56 g
38 g
56 g
1000 mg
>2300 mg

2067
194 g
114 g
11 g
91 g
860 mg
3630 mg

Fries
French Fries
Fried chicken
Granola
Fried/Processed Food
Fries, Processed Food

Meals from 09/20/15 - 09/22/15

Mitchie D's Meals

Your plan is based on a 2800 Calorie allowance.

Date

09/20/1
5

09/21/1
5

Breakfast

Lunch

EMPTY

Dinner

1 cup French fries,

fresh, deep fried

8 mini drumstick Chicken

wings with hot pepper sauce
(Buffalo chicken wings)

1 gyro Gyro
sandwich (pita
bread, beef, lamb,
onion, tomato,
yogurt dressing)

Nachos Supreme Nachos

with beef, beans, cheese,
tomatoes, sour cream and
onions (Nachos Supreme)

2 medium Biscuits,
baking powder or
buttermilk, fast food

1 medium breast
Chicken, breast, baked,
breaded, skin/breading
eaten

1 sandwich Chicken
sandwich, fajita-style, on
pita bread, with cheese,
lettuce and tomato (Jack-inthe-Box)

1 tablespoon Granola,
homemade

1 cup, strips French

fries, breaded or
battered

1 cup Hash browns,

fresh potatoes

cup Sausage gravy

2 patty Sausage, pork,

cooked

Mitchell Dorner
2 large egg(s)
Scrambled eggs (no
milk added), cooked
with no fat

1 cup Yogurt, plain,

low fat

09/22/1
5

4 medium slice Bacon,

pork, cooked

1 medium (7" to 7-7/8"

long) Banana, raw

1 cup French fries, fresh,

deep fried

1 tablespoon Granola,
homemade

1 medium drink (22 fl oz)

Soft drink, root beer

2 taco Soft taco with

egg, potato, cheese,
tomato and/or salsa

2 large patty (3 per pound)

Turkey burger

1 cup Yogurt, plain, low

fat

Nutrient
Fat
Protein
Carbohydrates

Recommended AMDR
20-35%
10-35%
30-65%

3-Day AMDR
41%
22%
37%

Mitchell Dorner 4
Over the past three days, I completed a diet diary listing everything I took in.
There werent any special occasions; however, one of the days wasnt a weekday, so I
wasnt as active.
My diet was subpar to say the least. I consumed too many fats and protein and
consumed too little fiber, calcium, and potassium. I need to avoid fried foods and aim for
more whole grains and fruits and vegetables.
A lot of the foods I consume have empty calories. That being said, I stay under the
upper limits of the nutrients. The food is mostly nutrient dense; however, my activity will
help to breakdown the overflow of nutrients.
It is really shocking looking at what you really consume in three days. It makes
me want to eat better. It makes me want to do better.