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Linebacker Dreams: Using Proper Nutrition and Exercise to Lose Weight Jolyn Garcia & Natalie Ligtenberg
Linebacker Dreams: Using Proper Nutrition and Exercise to Lose Weight
Jolyn Garcia & Natalie Ligtenberg
The Case15 year old male
➢ 5’ 10”➢ 250 lbs.
Reports knee pain – “growing pains”
Wishes to play linebacker for high school
Personal Goals
Wishes to play linebacker for high school team
● Lose 50 lbs.
● Increase speed
● Increase strength
Nutrition education/planning
&Training program
HOW?
Nutrition Baselines
15 year old male➢ 5’ 10”➢ 250 lbs.➢ BMI = 35.9 ~ Obese
○ Obese based on the CDC BMI-for-age chart➢ Knee pain
○ Between 75th – 90th percentile on stature-for-age
REE = 2166 kcal
Nutrition CounselingDone to establish
➢ Nutrition education levels➢ Current attitudes towards food➢ Meal-time habits➢ Food preferences➢ Identify barriers
○ Food insecurity, time restraints, self-reliant
➢ Average daily intake○ 24-hr food recall○ 3 day diet history
Nutrition GoalsLong-Term
● Lose 50 lbs.● Maintain new weight● Continue to use nutrition skills
Short-Term
● Develop nutrition guide & adhere to it● Lose average of 5% body weight/month● At monthly check-ins be losing around 13 lbs.
** 5-15% weight loss within 6 months is deemed safe for adults
Nutr. Goals continued
Overall Goal
Family Involvement
➢ Most likely the ones providing food➢ Creates support system
➢ Only option = easy option
Nutrition PlanningLose weight via Negative Energy Balance
➢ Not restricting caloric intake➢ Using exercise to burn extra calories
Family Support➢ Education on proper nutrition➢ Involvement in exercise plan
Exercise➢ New workout to burn extra calories
Nutrition EducationCurrent Resting Energy Expenditure (REE) : 2166 kcal
At current weight, needs 2166 kcal/day
At 200 lbs., REE = 1947 kcal/day
To achieve Negative Energy Balance
➢ Must burn more than intake
➢ Consume nutrient-dense foods
➢ Limit high-calorie foods
Difference of 219 kcal
Nutr. Edu. ContinuedNutrient dense foods
•High in vitamins/minerals, complex carbs, healthy fats
•Fewer calories
➢ Fresh fruits & vegetables
➢ Seafood
➢ Whole Grains
4 oz Steak: 300 calories
1 oz Fresh Blueberries: 16 calories
4 oz Salmon : 200 calories
1 oz Dried Cranberries: 90 calories VS
Food SelectionChoose whole grains
➢ Wheat bread over white➢ Brown rice over white rice
Fresh foods over frozen➢ Nutrient-dense➢ Easier for snacking
Low-fat or No-fat options➢ Skim or 2% milk➢ Remove fat from meats
Choosing snacksLimit high-calorie foods
★ Important when choosing snacks
Pudding cup (110 cal)
Pringles ( 150 cal)
Rice Krispie Treat (120 cal)
Yogurt (87 cal)
Celery and Peanut Butter (100 cal)
String Cheese (70 cal)
MyPlate
guide to
School
Lunch
Choosing Lunchroom foodsMenu:
➢ Hamburger
➢ Turkey Sandwich
➢ Grilled Chicken Sandwich
➢ Pepperoni Pizza○ French Fries○ Chips○ Fresh fruits○ Salad (Italian or Ranch dressing)○ Cooked vegetables
Choosing Lunchroom foodsMenu:
➢ Hamburger
➢ Turkey Sandwich
➢ Grilled Chicken Sandwich
➢ Pepperoni Pizza○ French Fries○ Chips○ Fresh fruits○ Salad (Italian or Ranch dressing)○ Cooked vegetables
HydrationCrucial due to training season (April-July)
○ Help with feeling full○ Cellular function○ Repair of muscles○ Proper body functioning
● Invest in water bottle● Before and after workout weigh-ins
Family Involvement
● Grocery shop together - choice of foods● Cook together
● Family meals - preferably with no distractions● Partake in exercise!
○ Family bike rides
○ Park days○ Workout partners
Fitness Goals
Short term: Gain ankle and Hip stability to decrease knee pain
Increase knee strength
Long term: Gain muscle mass while losing weight (50 pounds)
Increase speed to match the position
Fitness Plan Month One: Hip and Ankle Stability
Non-weight bearing strength activities
Cardio
Month Two: Free weights and kettlebells
Month Three: Bar Weights
Month Four: Speed and Agility
Phases of TrainingPhase 1: Stabilization
Resistance training, improve balance and joint stability
Phase 2: Muscular EnduranceDecrease body fat, promote core endurance
Phase 3: StrengthAble to overcome outside forces
Phase 4: PowerForce production in short time period
Month 1
Week 1 2 3 4
Mon. 1 1 1 1Wed. 1 1 1 1Fri. 1 1 1 1
Month 2
Week 1 2 3 4
Mon. 2 2 2 3Wed. 2 3 3 2Fri. 2 2 2 3
Month 3
Week 1 2 3 4
Mon. 3 3 3 3Wed. 2 3 3 4Fri. 3 3 3 3
Month 4
Week 1 2 3 4
Mon. 3 4 4 4Wed. 4 3 3 4Fri. 3 4 4 4
Monthly Training Plan
Month One
Ankle Stability
Calf Raises
● First Position: Turned in, Normal, and Turned out
● Second Position: Parallel and Turned out.● One Legged
Move into using ankle weights.
Hip Stability
Leg Swings
● Forward to back ■ Ankle weights
● Side to side ■ Resistance bands
and ankle weights
★ Bosu Squats
Month Two
Strength and Muscular Endurance
Jump Squats
Bench Press → Incline Bench Press
Push Ups
Leg Press
Medicine Ball Crunches
Month Three
Strength, Muscular Endurance, and Power
Medicine Ball Throw
Medicine Ball Chest Pass
KettleBell Lunge in Sagittal Plane
https://www.muscleandfitness.com/workouts/workout-routines/lift-linebacker-more-size-and-strength
Month Four Strength Endurance and Power
Sports Specific
40 yard dashes
Line Touches
Ladder Exercises
Box Jumps
Summary
Weight loss of 50 lbs. in 4 months➢ Via exercise and proper nutrition
■ Negative energy balance
Gradual Training program➢ Increase stability
➢ Increase speed & strength
➢ Sport specific drills: Linebacker
Family Support!
Questions?
