The document outlines an experiment to help reduce teenage obesity over 5 weeks. A teenage male subject will follow a strict diet and cardiovascular exercise routine designed by the author. The goal is for the subject to lose 15 pounds through a calorie-controlled diet that emphasizes complex carbs and protein while limiting simple carbs, red meat, and processed foods. The subject will also run 3-5 miles per day 6 times a week. The results will demonstrate how a healthy diet and intense exercise can help teenagers struggling with obesity to transform their bodies and habits.

1. The Transformation
Created By:Sean Huntsinger
To keep the body in good health is a duty otherwise we shall not be able to
keep our mind strong and clear
-Buddha

2. The Goal of the Experiment
● The experiment that will be introduced and analyzed in this power point will
become a tool on how to defeat teenage obesity in the United States of
America. Hayden Fancher will serve as the “test subject” as he embarks on a
rigorous five week trail. Hayden will follow a diet formulated by myself as well
as execute a cardiovascular based exercise routine,both of which any
teenage can access via the internet (YouTube) . The end result regarding
Hayden's “transformation”(his fat loss) will solidify the importance of a healthy
diet paired with intense physical exertion,both of which will act as tools for
teenagers who are struggling with obesity.

3. The Goal for the Test Subject
• Reduce the test subject’s body weight from 190lb to 175lb .In correlation to
the weight lose, the subject will experience an increase in energy output
thus compounding the rate of fat lost.
• The test subject will learn the importance of eating a balance diet and will
use this new found knowledge for years to come.
• The test subject will gain self confidence due to his success in transforming
his body and eating habits for the better.

4. The Setup
• The diet will span five weeks, the test subject must consume under 2,312 calories
per day to achieve a weight loss of 2lb per week. The total caloric intake per week is
14,700 Calories ,and the 2,100 calories per day will be consumed during breakfast
and dinner .Due to test subject working out during the middle of the day the calories
will be divided between breakfast and dinner . This will ignore the “eat small meals
throughout the day “ theory, NO LUNCH.
The diet will emphasize the exclusion of……
• Simple Carbohydrates- Table sugar, bread made with white flour, pasta made with
white flour etc ..
• Red meat- Beef, Lamb, Pork
• Processed meat-Bacon Ham, Hot dogs
• Saturated and Trans-fat –fast-food, processed food.
The diet will consist of....
● Complex Carbohydrates- Whole Grains,Fruit,Vegetables,Legumes
● Lean Meat- Chicken,Turkey,Fish
● Water
● Milk-1%
● The Mighty Protein Shake

5. The Setup Continued…
Exercise
• The exercise portion of this experiment will revolve around the use of a
common Cardiovascular exercise (running ) as the main tool to trigger the
caloric exertion.
• While the diet itself consists of rigid guidelines and rules the exercise
portion will not be as controlled. The test subject will run five to seven times
per week ,running no less than a mile a day.

6. Week 1
Cumulative Meal Consumption
Breakfast Dinner
6oz of Greek yogurt (7) 2 scoops protein powder+2 cups of 1% Milk (4)
Half-cup of grapes(2) 8oz Chicken (4)
1 scoop protein powder+1 cup of non fat milk(2) 2 Tablespoon's of Salsa
1 slice of sprouted bread (2) Brown Rice 1 cup (3)
Banana(3) 4oz Salmon (3)
Egg whites (2) 1tbsp Olive Oil
2 tablespoon’s of peanut butter (3) Slice Sprout Bread (3)
8 oz glass of non fat milk(1) Piece of Cauliflower (24)
8 oz glass of water (7) Tablespoon Peanut Butter (6)
8 oz glass of water (7)
Macro breakdown of Week 1 (Breakfast) Macro breakdown of Week 1 (Dinner)
Total Fat-45.5g Total Fat- 188.5g
Saturated Fat- 10g Saturated Fat- 70g
Trans Fat-0g Trans Fat- 0g
Cholesterol-130mg Cholesterol-760mg
Carbohydrates-340g Carbohydrates-451g
Sodium-989mg Sodium-1856mg
Sugar-203g Sugar-64g
Protein-143g Protein-258g
Caloric Total-5,369 Caloric Total-9,287

7. Total macro break down for Week 1
Total Fat-234g
Saturated Fat-80g
Trans fat -0g
Cholesterol-890 mg
Carbohydrates-791g
Sodium-2845
Sugar-267g
Protein-401g
Total Caloric Intake-14,656
Net Weight loss- 5lb

8. Week 1
Cardiovascular Routine
Per Day (6 Days)
3 lap (Fast Jog)
6 100 meters (sprint)
3 Lap (Fast Jog)
Total Meters Ran Per Day
3,000 Meters
Total Meters Ran in the Week
18,000 Meters

9. Week 1 Notes
● First two days of the experiment the initial shock of only consuming
roughly 2,000 calories were apparent in the subject.
● The subject began consuming more of his caloric total during
dinner,due to the physical exertion of the workout roughly one to
three hours before.
● By the end of the week the subject's body seemed to have adapted
to the diet,the use of peanut butter has been his most common
staple.
● Chicken and fish are the largest source of the subjects protein in
take during dinner and overall.
● Perhaps find another Greek yogurt that doesn't contain 22g of
sugar, the current Greek yogurt's sugar content makes up the
majority of the sugar accumulation throughout the week.

10. Week 2
Cumulative Meal Consumption
Breakfast Dinner
6ozGreek Yogurt* (7) *New Brand of Greek Yogurt Strawberry (6 Pieces)
8oz Turkey Breast (1) 2tbsp Peanut butter (4)
Egg whites (14) 8oz Chicken Breast (2)
Plum (3 Plums) 4oz Salmon (2)
Tomato( 5 slices) Green Beans (14 Green beans)
Banana (2) Plum(5 Plums)
Sprouted Bread (4 slices) Romanian Salad/no dressing (2)
Burger (1) 8oz Turkey (3)
Gapes (10 Grapes) 2 scoops protein powder+2 cups of 1% Milk (4)
8oz glass of water (10) Sprouted Bread ( 4 slices)
Macro breakdown of Week 2 (Breakfast)
Total Fat- 43g
Saturated Fat-10g
Trans-Fat -2g
Cholesterol-298mg
Carbohydrates-268g
Sodium-5227mg
Sugar -87g
Protein-213g
Caloric Total- 3,100
Macro breakdown of Week 2 (Dinner)
Total Fat- 130g
Saturated Fat-37g
Trans- Fat-0g
Cholesterol-758mg
Carbohydrates-194g
Sodium-7906mg
Sugar-95g
Protein-339g
Caloric Total-9,321

11. Total macro break down for Week 2
Total Fat-173g
Saturated Fat-47g
Trans fat -2g
Cholesterol-1056 mg
Carbohydrates-462g
Sodium-13,133mg
Sugar-182g
Protein-552g
Total Caloric Intake-12,421
Net Weight Loss-4lb

12. Week 2
Cardiovascular Routine
Per Day (6 Days)
5 laps (Fast Jog)
7 100 meters (sprint)
5 Laps (Fast Jog)
Total Meters Ran Per Day
4,700 meters
Total Meters Ran in the Week
28,200 Meters

13. Week 2
Notes
• Sodium was too high, egg whites surprisingly contributed to the
amount of total sodium throughout the week. As well as the turkey
breast. Perhaps the turkey breast will be cut out and replaced with
chicken or salmon.
• The consumption of the In n Out burger drove the test subject to
eat less throughout the week ( as supported by the caloric total )
and workout more. In the future “cheat meals” will be avoided as
much as possible in order to avoid the destructive cycle of eating
too few calories and working out too much ( could lead to a starve
diet )
• Other than the sodium and the burger fiasco the test subjects body
has seemed to be accustomed to the diet. The test subject notes
“even when the meals are small I am becoming fuller”

14. Week 3
Cumulative Meal Consumption
Breakfast Dinner
2 scoops protein powder+2 cups of 1% Milk (5) 8oz Chicken Breast (3)
2tbsp of Peanut Butter (2) Green Peas (10oz)
Strawberry (1oz) The Greek Gods Fat free yogurt (2)
“The Greek Gods” Fat free Greek yogurt (3) Cashews (1oz)
Banana (2) Strawberry (1oz)
Cashews (28g or 1 ounce) Watermelon (1oz)
Watermelon ( 28g or 1 ounce) Banana (1)
Sprouted Bread (2 slices) 2 scoops protein powder+2 cups of 1% Milk (2)
8oz Glass of Water (8) 8oz Glass of Water (8)
Apple ( 1 whole apple) 4oz Salmon (3)
Egg whites (2) Brown Rice 1 cup (3)
Macro breakdown of Week 2 (Breakfast) Macro breakdown of Week 2 (Dinner)
Total Fat- 43g Total Fat-120g
Saturated Fat-18g Saturated Fat- 29g
Trans-Fat –0g Trans-fat-0g
Cholesterol-530mg Cholesterol-861mg
Carbohydrates-325g Carbohydrates-269g
Sodium-3007mg Sodium-635mg
Sugar-110g Sugar-64g
Protein-365g Protein-303g
Caloric Total-2,904 Caloric Total-9,787

15. Total macro break down for Week 3
Total Fat-163g
Saturated Fat-47g
Trans fat -0g
Cholesterol-1391mg
Carbohydrates-594g
Sodium-3642mg
Sugar-158g
Protein-668g
Total Caloric Intake-13,267
Net Weight Lost-4lb

16. Week 3
Cardiovascular Routine
• The test subject ran from Papa Lennon’s to Pat’s Liquor
which is approximately 3 miles. The test subject repeated this
workout six times during the week.
Total Meters ran per day (7 days)
4,800
Total Meters ran during the Week
33,600 Meters

17. Week 3
Notes
The test subject’s weight loss (9lb at this point in time ) had intensified the
cardiovascular routines' due to the increase in energy and performance of the
test subject .Such an occurrence confirms the correlation between weight loss
and overall energy output.
The test subject’s confidence has seem to of grown since the previous week
(week 2) . The test subject has become more enticed to take his shirt off in
relatively public settings due to his apparent weight loss.
Interestingly enough the test subject during week 2 and week 3 has consumed
roughly on average one to two thousand fewer calories than projected . Yet the
test subject claims that as the project has progressed every meal even if
relatively small have become “more filling”.
Yet it seems as though the past two weeks the test subject has lacked sufficient
complex carbohydrates' consumption. In order to fix this trend the
reinforcement of brown rice ,vegetables' and sprouted bread will be
implemented for the remaining two weeks of the experiment.

18. Week 4
Cumulative Meal Consumption
Breakfast
The Greek Gods” Fat free Greek yogurt ( 7)
Sprouted Bread (7 Slices)
1tbsp of peanut butter
Bananas (4)
Strawberry ( 1cup)
Egg whites (7)
Cashews (2oz)
2 scoops protein powder+2 cups of 1% Milk (7)
Macro breakdown of Week 2 (Breakfast)
Total Fat-54g
Saturated Fat-20g
Trans-Fat -0g
Cholesterol-550mg
Carbohydrates-465g
Sodium-5,281mg
Sugar –140g
Protein-610g
Caloric Total-3,680
Dinner
Salmon 4oz (3)
Turkey Breast 8oz (2)
Chicken Breast 8oz (6)
Green Beans 1 cup (10)
Brown Rice 1 cup (11)
2 scoops protein powder+2 cups of 1% Milk (2)
Sprouted Bread (9 slices)
Glass of Milk 8oz (8)
Macro breakdown of Week 2 (Dinner)
Total Fat-187g
Saturated Fat-62g
Trans-Fat -0g
Cholesterol-960mg
Carbohydrates-842g
Sodium-3,225mg
Sugar –158g
Protein-448g
Caloric Total-11,421

19. Total macro break down for Week 4
Total Fat-237g
Saturated Fat-72g
Trans fat -0g
Cholesterol-1,145mg
Carbohydrates-1,307g
Sodium-4,806mg
Sugar-298g
Protein-667g
Net Weight Lost-3lb
Total Caloric Intake-12,965

20. Week 4
Cardiovascular Routine
The test subject repeated the previous cardiovascular workout from week 3
which spanned 3 miles (Papa Lennon's to Pats Liquor). However the test
subject than drove to Nordhoff and ran a total of five 100 meters wind sprints .
Total meters ran per day (6 Days)
5300 meters
Total meters ran per week
31,800 meters

21. Week 4
Notes
● The need for more complex carbohydrates has been filled
with the addition of not only more brown rice and sprouted
whole wheat bread but green peas have also began to play a
larger role regarding the intake of complex carbohydrates.
● As noted in week 3 the continuous weight loss by the test
subject has correlated to the increase of overall energy
within the test subject. Everyday the test subject seems have
been completing his cardio routines with relative ease.

22. Week 5
Cumulative Meal Consumption
Breakfast
The Greek Gods” Fat free Greek yogurt ( 7)
Sprouted Bread (7 Slices)
4 tbsp of peanut butter
Bananas (4)
Egg whites (8)
Cashews (2oz)
2 scoops protein powder+2 cups of 1% Milk (6)
Macro breakdown of Week 2 (Breakfast)
Total Fat-63g
Saturated Fat-24g
Trans-Fat -0g
Cholesterol-510mg
Carbohydrates-476g
Sodium-5,357mg
Sugar –160g
Protein- 567g
Caloric Total-3,421
Dinner
Salmon 4oz (1)
Turkey Breast 8oz (3)
Chicken Breast 8oz (8)
Green Beans 1 cup (14)
Brown Rice 1 cup (12)
2 scoops protein powder+2 cups of 1% Milk (1)
Sprouted Bread (13 slices)
Glass of Milk 8oz (4)
Macro breakdown of Week 2 (Dinner)
Total Fat-207g
Saturated Fat-57g
Trans-Fat -0g
Cholesterol-522mg
Carbohydrates-890g
Sodium-3,335mg
Sugar –98g
Protein-435g
Caloric Total-11,263

23. Total macro break down for Week 5
Total Fat-270g
Saturated Fat-48g
Trans fat -0g
Cholesterol-757mg
Carbohydrates-940g
Sodium-8,692mg
Sugar-286g
Protein-1,002g
Total Caloric Intake-14205
Net Weight Lost-2lb

24. Week 5
Cardiovascular Routine
Considering it was the last week of the experiment the test subject decided to
test his new found physical limit and ran five miles per day, six times during
the week.
Total meters ran per day (6 days)
8,000 meters
Total meter ran per week
48,000 meters

25. Week 5
Notes
● The transformation has finally
concluded !!
● The test subject has a lost a combined
weight of 18lb ,3lb above the targeted
weight loss goal.
● Hopefully Hayden (The test subject) will
use the new found knowledge from this
experiment and continue to live a healthy
and active lifestyle.

26. The Transformation
Day 1-7

27. The Transformation
Day 7-14

28. The Transformation
Day 14-21

29. The Transformation
Day 21-28

30. The Transformation
Day 28-35

31. How can this experiment help
benefit teenagers who are
fighting obesity?

32. The Diet
Simple Carbohydrates
● Simple carbohydrates are composed of one or two sugars molecules causing the
carbohydrates when ingested to be broken down too quickly by the human digestion tract
to provide an adequate source of nutrients when going through the human digestion
tract.
● Over consumption of these simple carbohydrates which to the average teenager consist
of Sucrose Brown Sugar Raw Sugar High Fructose Corn Syrup Corn Syrup Dextrose
Glucose Fructose Maltose Malt sugar etc contribute to weight gain due to the
ineffectiveness of the human digestion system to extract the nutrients (if any ) from the
carbohydrate source. In other words simple carbohydrates are “empty calories” that
increase your waist line not your overall well being
● Instead teenagers (like the test subject ) must eradicate these inferior carbohydrates and
replace them with complex carbohydrates. Complex carbohydrates consist of a chemical
structure that is made up of three or more sugars, which are usually linked together to
form a chain. These sugars are mostly rich in fiber, vitamins and minerals. (IE)
Vegetables,legumes,whole grains and fruit.
Red Meat
● The exclusion of fatty red meats such as beef will reduce the total fat and saturated fat in
the average daily consumption .The induction of lean meats such as turkey, chicken and
fish will cut down on the total fat count as well as saturated fat intake, while still
containing a significant amount of protein.

33. Exercise
Rule of Thumb
● In order to effectively and constantly lose weight an individual must burn off more calories than
he or she consumes.
● In order burn calories at a relatively fast rate the emphasis should be put on cardiovascular
exercise such as running and cycling or aerobic exercise such as swimming. Any exercise that
requires a high degree of endurance will keep the body in a fat burning state for it will constantly
utilize energy from its fat sources in order to continue pumping blood and oxygen throughout the
body.
● Limit the time you commit doing stationary activities such as facebook, playing video games,
napping… If you have free time go out for a run, do yard work any physical activity is better than
sitting around. Formulate a workout routine in order to eliminate the possibility of forgetting what
you did the previous day.
● Once you begin to see results you're workouts will begin to have a purpose.

34. Works cited
● http://www.calorieking.com/interactive-tools/weight-maintenance-calories-calculator/
● http://nutritiondata.self.com/
● http://www.fitday.com/fitness-articles/nutrition/carbs/simple-vs-complex-carbohydrates.html
●