John is a man that has been working for the past 5 years, but ever since he started working he gained more weight. every-time he came back from working he was tired and this cause him to became lazy that lead to him not focus on closing any weight, when the weekends came he only preferred to do things he loved/ hobbies. he is a big fan of football, he plays football in a team but he is often in goal and from his point of view he thinks he is not fir enough to play any other position.
Breakfast |
Lunch |
Dinner |
|
Monday |
Cereal, coffee, 2 pieces of toast | Tuna sandwich, Packet of chips, Mars bar, Can of Fanta | Cheese burger, Fries, Can of sprite |
Tuesday |
Cereal, coffee, 2 pieces of toast | Chicken salad, apple, water | Pizza, bottle of coke |
Wednesday |
Cereal, coffee, 2 pieces of toast | Tuna sandwich, Packet of chips, chocolate bar, Can of Fanta | 4 Beef Fajitas, Nachos, Orange juice |
Thursday |
Cereal, coffee, 2 pieces of toast | chicken ad cheese Panini, Packet of chips, Snicker bar, Water | 1/2 Roasted chicken, Fries, Orange juice | Friday |
Cereal, coffee, 2 pieces of toast | Fish, Fries, Mushy peas, CAn of coke | Spaghetti, Bolognese, Garlic bread, 5 beers | Saturday |
2 pieces of toast, scrambled eggs, hash browns, sausages, bacon, Mushrooms, Tinned tomatoes | Jacket potato, Cheese, Beans,Brownie, Can of sprite | rice, Chicken curry, 5 beers | Sunday |
2 pieces of toast, scrambled eggs, hash browns, sausages, bacon, Mushrooms, Tinned tomatoes | Beer steak, Roasted potatoes, Peas,Gravy, 2 beers | Lasagne, Garlic bread, Water |
John has got a unhealthy diet, even-though he can tell that he has gained a lot of weight he still chooses to add/ eats more. if he was an athlete or a trainer, this diet would have been okay for him because it would have been burnt off easily but he works in his office for about 8 - 9 hours which does not help him lose any calories but he gains more. If he was really thinking of becoming healthier I would suggest that he uses his gym membership car the max, he get a personal trainer that would be his assistant when it comes to making sure that losing weight and maintain the low weight level. H should move out of his parents house because has a job, this would really benefit him mainly because he would have to make sure that he has the food and nutrients because he will use his own money to buy everything need for his house, his diet needs to change because he does not take in enough fruits, vegetables in other words all the nutrients. intead of him using money to pay for his car, he can walk somewhere around half of the distance to work, then take a bus or taxi this will allow his body to receive enough oxygen and burn some calories. at his office instead of sending email to to his workmates he can walk to them and tell them personally to make sure that he does not sit on his desk for the whole day. lastly, since he is into football but he is not able to run around the field, he can switch positions and substitute him self if his tired, he play in positions such a defender or a mid fielder.
If does not feel comfortable or he is too lazy to visit the gym, he can do some basic/ simple exercises he can use videos to help himself or he can get creative. the suggestions are to to do exercises such as short jogs, run on the spot, star jumps, squats, sit ups, and many other more that are suitable for him. Lastly he should make sure that he does not do anything that will make him have bad injuries.