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Decathlete’s
Diet
Plan
for
weight
maintenance
and
high
calorie
need
Morgan
Garlock
31
March
2010
1. Sport
and
Competitive
Level:
Track
Decathlon
Athlete
a. Running-‐100m,
110m
HH,
400m,
1500m
Jumping-‐
long
jump,
high
jump,
pole
vault,
Throwing-‐
shot
put,
javelin
discus
BYU
college3rd
year
2. Gender:
Male
Age:
23
yo
Ht:
6’1”
(73”*2.54=
185cm)
Wt:
188#
85.5kg
Wt
goal:
maintenance
3. Energy
Expenditure
a. HBE:
66+
(13.7*kg)
+
(5*cm)-‐
(6.8*age)=
REE
66
+
(13.7*85.5)
+
(5*185)-‐(6.8*23)=
66+1171+925-‐156.4=2000
kcal
General
Activity
Factor
2000
x
1.3
AF=
2600
kcals
2600/24=
108
kcal/hr
1.5
hrs
*
108
=
152
kcals
2600-‐152=
2438
kcals
5
mins-‐
11
mets
warm
up
jog
(85.5kg)
*
(11mets)
*
(.1)=
94
15
mins
form
running=
(85.5kg)
*
(14
mets)
*
(0.25)=
299.25
30
mins-‐
6.0
track
and
field
high
jump,
long
jump,
javelin,
pole
vault
(85.5kg)
*
(6mets)
*
(0.5
hr)=
260
30
mins-‐
4.0
track
and
field
shot,
discus,
hammer
throw
(85.5kg)
*
(4mets)
*
(0.5
hr)=
175
15
mins
intense
running-‐
18
mets
(5.5
min/mile)
(85.5kg)
*
(18
mets)
*
(0.25)=
385
Total
MET
energy
calculation:
820
kcal
TEE:
2438
+
820=
3260
kcals
CHO,
PRO,
FAT,
and
Fluid
Requirements
b. CHO
requirement:
5-‐7g/kg
for
very
high
intensity/short
distance
activities
427.5-‐
598.5g
(1710
kcal-‐2394
kcal)
5*85.5
–
7*85.5
%
recommendation:
55-‐65%
=
1790
–
2200
kcal
My
final
recommendation
is
445
g
or
1780
kcals.
This
is
based
on
the
lower
end
of
the
range
for
very
high
intensity
or
short
distance
activities.
I
believe
this
is
the
most
accurate
for
my
athlete’s
needs
because
if
it
is
any
higher,
it
will
be
difficult
for
him
to
consume
enough
protein
and
fat.
c. Protein
req:
1.5-‐1.7
strength
athlete
128-‐145g
(512-‐580kcal)
d. Fat:
115g
or
1038
kcals
512+1710=2222
3260-‐2222=
1038
1038/3260=
31%
e. Fluid:
5.8
L
(5.8L
x
4=23c)
Basal
Fluid
Needs:
3.7
L/d
85.5
kg-‐84.5kg
after=
1
kg
water
loss+.4
kg
drank=1.4
kg
water
loss
during
exercise.
1.4
kg
x
1.5
L=
2.1
L
to
replace
1
L=
1000
ml=
4
cups
(about)
3.7+2.1=
5.8
L
f. Notes
on
typical
practice
workout:
jog
800m,
strenuous
calisthenics/form
running(high
knees,
sprints,
pushups,
etc
gets
him
sweating)-‐
15
mins,
techniques
of
various
events
for
throwing
(one
throw
every
couple
mins),
pole
vault
and
long
jump-‐slightly
more
active
w/more
sprints
for
about
one
hour,
MWF
lift
weights
and
abs
for
90
mins
(he
says
this
is
hard),
on
T/Th
hard,
longer
running-‐
up
hill
5xs
fast,
4x400m,
or
some
other
speed
work
out
(in
between
what
the
sprinters
and
the
long
jumpers
do)30-‐45
mins
varies
Total
Workout
Time:
1.5
hours
Total
Actual
Time
working
out:
45-‐60
mins
high
intensity
-‐40
mins
wt
lifting
OR
15
mins
very
high
intensity
sprints
-‐5
mins
mod
intensity
jog
-‐15
high
intensity
form
running
-‐15
mins
moderate,
45
mins
low
intensity
technique
Total:
50
mins
low,
20
mod,
15
high,
15
very
high
or
40
wt
lifting
One
Day
Sample
Diet
8
am
Breakfast
Food
Serving
Size
g
CHO
g
PRO
g
FAT
ml
Fluid
kcal
Raisin
Bran
1.5
c
64
8
1
270
Cereal
Large
Banana
1
med
27
1
0
105
Milk
1
c
12
8
5
240
120
Water
4
c
960
Total
103
17
6
1200
495
10
am
Snack
Food
Serving
Size
g
CHO
g
PRO
g
FAT
ml
Fluid
kcal
Bagel
1
bagel
49
9
2
245
Peanut
butter
3
T
10
12
24
285
Orange
Juice
1
c
25
2
0
240
110
Water
3
c
0
0
0
720
0
Total
84
23
26
960
636
Lunch
1
pm
Food
Serving
Size
g
CHO
g
PRO
g
FAT
ml
Fluid
kcal
Peanut
butter
and
jelly
1
sandwich
27
7
8
200
sandwich
Apple
1
med
25
1
0
100
Carrots
1
c
12
2
0
54
Milk
1
c
12
8
5
240
120
Water
3
c
720
Total
76
18
13
960
474
Snack
4
pm
Food
Serving
Size
g
CHO
g
PRO
g
FAT
ml
Fluid
kcal
Celery
Sticks
1
c
2
0
0
8
Almonds
2
ounces
11
13
30
340
Water
3
c
720
Total
13
13
30
720
348
Dinner
7
pm
Food
Serving
Size
g
CHO
g
PRO
g
FAT
ml
Fluid
kcal
Fettuccini
5
ounces
109
18
2
53
pasta
Cream
sauce
¾
c
9
6
30
330
Grilled
chicken
5
ounces
13
21
4
167
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