Nutrition Project South Texas College General Biology 1408V Professor Teter By: The reason for choosing the Nutrition Project was because I have become overweight in the last couple of years and it seems to be affecting my Health. For the most part many of us know that in our Hispanic culture males tend to have complications in the following areas Diabetes, Heart disease, and High Cholesterol, with this project I plan on focusing on a healthy life style with the help of exercise and tracking what I consume. To kick start my way and get my motivation going I watched a movie called Fat, Sick, and nearly Dead by Joe Cross. In 2011 Joe released his documentary about his personal transformation from a life of overindulgence and illness to a happy, healthy, vital state of being, all through the consumption of fruits and vegetables. When I saw how he could reboot his life through plant-based diet I too wanted to try it and follow what he had set off throughout millions of others around the world. Although, I had questions about how a plant could possible provide you with all the nutrition and protein needed to survive I decided to take it to the test. (Well I am taking a biology class right?) If you have not seen this movie I recommend it for you. During the weeks I was not juicing I ate a normal 3 meals a day, with 2 snacks routine. To get a better understanding of what I was doing I used the Healthy Body Calculation cite which was able to provide me with correct information and a guide to what I needed in order to loose my weight. According to it as per my age 35, male, height 5’6, weight 228lbs I am consider overweight. The proper healthy body weight range is: 114 to 154lbs. As per my BMI 36.9 I am consider to be Obese Class II and am at risk of chronic disease, which included: type 2 diabetes, cardiovascular disease, high blood pressure, stroke and cancer. My BMI should be between 18.5-25 to be considered free from any healthy problems. After obtaining the information on my BMI I developed a chart: Date Weight Body Fat % Lean Weight Body Fat BMI 2/10/14 228 46.41% 122.51 106.09 36.8 3/9/14 215 41.88 % 125.36 90.24 34.7 4/11/14 216 43.50% 122.04 93.96 34.9 With this chart you have a better understanding on how my BMI changes with my weight as the time goes by. As far as my Nutrition Facts the calories, proteins, fat and carbohydrate that are customized for my body are 1200 calories per day. Which of course, I know that I consume more than that in one-day. At the beginning of the semester we were asked to gather information on ourselves in regards to our weight, measurement, food intake, and of course what fitness program we were planning on using. The table below provides you with detailed measurements of my mid-section, and upper torso area. I have provided you with three different time frames so that you can see the transformation from the beginning to the end. Date: Weight Waist Hip Chest Shoulders.

1. Nutrition Project
South Texas College
General Biology 1408V
Professor Teter
By:

2. The reason for choosing the Nutrition Project was because
I have become overweight in the last couple of years and it
seems to be affecting my Health. For the most part many of us
know that in our Hispanic culture males tend to have
complications in the following areas Diabetes, Heart disease,
and High Cholesterol, with this project I plan on focusing on a
healthy life style with the help of exercise and tracking what I
consume.
To kick start my way and get my motivation going I watched a
movie called Fat, Sick, and nearly Dead by Joe Cross. In 2011
Joe released his documentary about his personal transformation
from a life of overindulgence and illness to a happy, healthy,
vital state of being, all through the consumption of fruits and
vegetables. When I saw how he could reboot his life through
plant-based diet I too wanted to try it and follow what he had
set off throughout millions of others around the world.
Although, I had questions about how a plant could possible
provide you with all the nutrition and protein needed to survive
I decided to take it to the test. (Well I am taking a biology class
right?) If you have not seen this movie I recommend it for you.
During the weeks I was not juicing I ate a normal 3 meals a day,
with 2 snacks routine. To get a better understanding of what I
was doing I used the Healthy Body Calculation cite which was
able to provide me with correct information and a guide to what
I needed in order to loose my weight. According to it as per my
age 35, male, height 5’6, weight 228lbs I am consider
overweight. The proper healthy body weight range is: 114 to
154lbs. As per my BMI 36.9 I am consider to be Obese Class II
and am at risk of chronic disease, which included: type 2
diabetes, cardiovascular disease, high blood pressure, stroke
and cancer. My BMI should be between 18.5-25 to be
considered free from any healthy problems. After obtaining the

3. information on my BMI I developed a chart:
Date
Weight
Body Fat %
Lean Weight
Body Fat
BMI
2/10/14
228
46.41%
122.51
106.09
36.8
3/9/14
215
41.88 %
125.36
90.24
34.7
4/11/14
216
43.50%
122.04
93.96
34.9
With this chart you have a better understanding on how my BMI
changes with my weight as the time goes by. As far as my
Nutrition Facts the calories, proteins, fat and carbohydrate that
are customized for my body are 1200 calories per day. Which of
course, I know that I consume more than that in one-day.
At the beginning of the semester we were asked to gather
information on ourselves in regards to our weight, measurement,
food intake, and of course what fitness program we were
planning on using. The table below provides you with detailed
measurements of my mid-section, and upper torso area. I have
provided you with three different time frames so that you can

4. see the transformation from the beginning to the end.
Date:
Weight
Waist
Hip
Chest
Shoulders
Neck
2/10/14
228
44.00
48.75
45.25
45.50
15.50
3/9/14
215
37.50
47.00
43.75
44.25
15.00
4/11/14
216
39.00
47.25
43.75
44.00
15.00
However, throughout this paper I will continue to provide you
with more in-depth
information and data to how I accomplished some of my goal.
Is consuming more food than energy expended? Yes, only
because at the beginning I was consuming more calories than
burning with exercise. According to myfitnesspal.com app I
should be burning up to 2089 calories every time I work out.

5. Nevertheless, I found that I was not doing that so I had to
change my exercise routine and added some time in the sauna.
My calorie intake needed to be adjusted as well. So by the
second week I reduced my intake of food and expended my
energy level more so that I could start burning more calories. I
would do jiu-jitsu 5 days a week for about 2 hours and sat in the
sauna for about 20-30minutes everyday as well. I noticed that
since I was doing that I needed to drink more water to stay
hydrate. Throughout that semester we have learned how our
body works and what it needs to survive which I have learned to
put into practice. It is very important that in order to lose
weight the right way you need to burn more then what you put
into your body. Exercise is one of the most important key
element in getting your metabolism going which allows your
body to work just has hard
to burn fat.
Is the diet analysis of calories or nutrients higher than
expected? Yes, but only in certain weeks. Throughout the week
days I observed that I was trying to eat less or at least manager
my intake of food with using the McGraw- Hill Biology Virtual
Lab Nutrition exercise and it seemed to be that on some day I
ate more than other especially on the weekend. My calories
always seemed to get higher as the weekend approached. For the
most part my weekends consisted of having barbecues with
friend and having a couple of drinks, which I know add more
calories and of course my energy level was not being expended
like I would have approximated. Another down fall that I
noticed was that during the time that I was off for Spring Break
my calories were a lot higher only because my wife was allowed
to cook more which gave me time to sit and enjoy my meal
versus eating on the go or on a time limit. Addition to being
home I had more access to the junk food, which was suppose to
be only available for my kids not me, of course this was not the
case. For an example my 8-year-old son would eat cookies and
milk everyday for snack and he would always say, “come on dad
have some with me” and there I would go consuming the

6. calories that I did not need. Another problem I found myself
doing was staying at home and making excuses for myself not to
get out of bed and go to the gym or class.
Eating out has higher calories and is more expensive than eating
at home? I believe this question can be looked at in two ways.
To begin with the fast food chains are starting to change their
food menus to include low calories meals and have smaller
portion sizes. Is it expensive I think it depends on what you are
buying, for the most part families are always on the go so
purchasing fast food is so much easier and a lot of fast foods
have dollar menus. On the other hand, eating a lot of fast food
can cause bad healthy habit making individual to consume more
and gain weight. Eating at home can also cause a dent in your
pocket. For one to choice to eat healthy it can become pretty
expensive, having to maintain healthy diets cause you to be very
careful with what things you want to eat. When I decided to eat
healthier I found myself going to the grocery just about every
other day and even more when I was juicing. Having to
purchase fresh fruit and vegetables became a big expensive in
my opinion.
Did you gain or lose weight? Did you gain or lose inches? Is
there a difference? What did you learn? As you can see from the
table in the beginning I lost weight but also lost a lot of inches.
The Nutrition project gave me the great start that I need, but as
I continued with the project I found myself not doing as much
as I wanted later on through the month. Most of it was because
different thing came up and I just would put it off. However, on
the three round I didn’t gain as much weight but I did increase
on my inch size, which I did not want, but without exercise it
was bound to happen. I learned that with proper meal plan and
exercise plan anything can be accomplished, one just needs to
remember that it must work hand in hand to get the end results
that you are looking for.
Calorie Chart and Food Journal
Week 1
Total of Calories

7. Total Fat
Total Carbohydrates
Total Proteins
2/10/14
3036
238
100
300
2/12/14
1439
55
68
156
2/14/14
2181
153
70
229
2/16/14
3504
261
127
264
Total:
10160
707
365
949
Week 2

8. 2/24/14
671
10
36
49
2/26/14
671
10
36
49
2/28/14
671
10
36
49
3/2/14
671
10
36
49
Total:
2684
40
144
196
Week 3

9. 3/10/14
2555
189
80
264
3/12/14
2353
192
85
158
3/14/14
3165
210
136
204
3/16/14
3832
275
134
328
Total:
11905
866
435
954
Week 4

10. 3/24/14
1760
107
72
140
3/26/14
1902
116
81
142
3/28/14
1868
136
63
160
4/2/14
3206
224
125
238
Total:
8736
583
341
680
Food Journal
Week 1 2/10-16/14
Breakfast: Egg Muffin, banana, melon, water
Am Snack: Cottage cheese, water
Lunch: Tuna Sub., lettuce, tomato, potato chips, tea
Pm Snack: Trail mix, water
Dinner: Pasta, ground beef, broccoli, water
Total: Calories 3036
2/12/14
Breakfast: Cereal, banana, milk

11. Am Snack: Apple, water
Lunch: Chicken, Rice, mash potato, water
Pm Snack: Almonds, pineapple, water
Dinner: Chicken Salad, water
Total: Calories 1439
2/14/14
Breakfast: Eggs, bread, milk
Am Snack: Cottage cheese, mix nuts, water
Lunch: Cheeseburger, chips, tea
Pm Snack: yogurt, water
Dinner: Enchiladas, Rice, water
Total: 2181
2/16/14- Sunday
Breakfast: Eggs, turkey bacon, pancakes, milk
Am snack: banana, melon, water
Lunch: Tacos, taco salad, tea
Pm snack: cashews, mixed nuts, water
Dinner: Double cheeseburger, onion rings, soda, ice cream
Total calories: 3504
Week 2 2/24-3/2/14
Breakfast: Adovcare Spark energy drink
Am snack: Orange, water
Lunch: Advocare meal replacement shake, water
Pm snack: Apple, water / Spark energy drink
Dinner: Advocare meal replacement shake, water.
Total Calories: 671
Week 3 3/10-16/14
Breakfast: Pancake, eggs, turkey bacon, water
Am snack: mixed nuts, water
Lunch: Chicken nuggets, onion rings, soda
Dinner: Burrito, French-fries, tea
Total Calories: 2555
3/12/14
Breakfast: Flour tortilla, Eggs, potato, beans, cheese, Orange

12. juice
Snack: trail mix, water
Dinner: Tuna salad, lettuce, tomato, bread, potato chips, tea
Total Calories: 2353
3/14/14
Breakfast: Corn tortilla, refried beans, eggs, Orange juice
Am snack: cookies and milk
Lunch: Cheeseburger, onion rings, soda, tomato, lettuce
Pm snack: ice cream, candy, water
Dinner: ground beef, rice, tortilla chips, tea
Total Calories: 3165
3/16/14
Breakfast: eggs, pork chops, Orange juice
Am snack: apple pie, chocolate, water
Lunch: Fried chicken, mash potato, green beans, pasta, tea
Dinner: Enchilada, ground beef, rice, soda, ice cream
Total Calories: 3832
Week 4 3/24-30/14
Breakfast: Bread, peanut butter, milk
Am snack: Multigrain roll, Orange juice
Lunch: Nachos, ground beef, tomato, lettuce, water
Pm snack: Pretzels, water
Dinner: Soup
Total calories: 1760
3/26/14
Breakfast: Bagel, cream cheese, Orange juice
Am snack: applesauce, water
Lunch: Tuna Salad, bread, lettuce, tomato, water
Pm snack: carrots, broccoli, salad dressing, water
Dinner: Chicken fillet, French fries, tea
Total Calories: 1902
3/28/14
Breakfast: yogurt, pear, water
Am snack: cottage cheese, water
Lunch: Hot dog, bread, cheese, water

13. Pm snack: apple pie, water
Dinner: Chicken potpie, water
Total Calories: 1868
3/30/14
Breakfast: egg muffin, Orange juice
Am snack: cookies, milk
Lunch: Pizza, soda
Pm snack: chocolate covered almonds, ice cream, water
Dinner: Pork chops, pasta, mash potato, baked beans, ice cream,
water
Total Calories: 3206
Note that this project contains no exercise tracking! Exercise
should be included in the report.

14. Citation page
McGraw-Hill Biology Virtual Lab Nutrition Exercise
http://www.dietitian.com/calcbody.php
http://www.fatsickandnearlydead.com
http://fnic.nal.usda.gov/dietary-guidance/dietary-assessment
http://www.myfitnesspal.com/exercise/lookup
Diet Analysis Chart
Total of Calories 2/10/14 2/12/14 2/14/14 2/16/14
Total: Week 2 2/24/14 2/26/14 2/28/14 3/2/14
Total: Week 3 3/10/14 3/12/14 3/14/14 3/16/14
Total: Week 4 3/24/14 3/26/14 3/28/14 4/2/14
Total: 3036 1439 2181 3504 10160 671 671 671
671 2684 2555 2353 3165 3832 11905 1760 1902 1868
3206 8736 Total Fat 2/10/14 2/12/14 2/14/14 2/16/14
Total: Week 2 2/24/14 2/26/14 2/28/14 3/2/14
Total: Week 3 3/10/14 3/12/14 3/14/14 3/16/14
Total: Week 4 3/24/14 3/26/14 3/28/14 4/2/14
Total: 238 55 153 261 707 10 10 10 10 40
189 192 210 275 866 107 116 136 224 583 Total
Carbohydrates 2/10/14 2/12/14 2/14/14 2/16/14 Total:
Week 2 2/24/14 2/26/14 2/28/14 3/2/14 Total:

15. Week 3 3/10/14 3/12/14 3/14/14 3/16/14 Total:
Week 4 3/24/14 3/26/14 3/28/14 4/2/14 Total:
100 68 70 127 365 36 36 36 36 144 80 85
136 134 435 72 81 63 125 341 Total Proteins
2/10/14 2/12/14 2/14/14 2/16/14 Total: Week 2
2/24/14 2/26/14 2/28/14 3/2/14 Total: Week 3
3/10/14 3/12/14 3/14/14 3/16/14 Total: Week 4
3/24/14 3/26/14 3/28/14 4/2/14 Total: 300
156 229 264 949 49 49 49 49 196 264 158
204 328 954 140 142 160 238 680
5