Hayden Fancher's Transformation

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

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.

The Goal for the Test Subject

Reduce the test subjects 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.

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

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.

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 Salsa1 slice of sprouted bread (2) Brown Rice 1 cup (3)Banana(3) 4oz Salmon (3)Egg whites (2) 1tbsp Olive Oil 2 tablespoons 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

Total macro break down for Week 1

Total Fat-234g

Saturated Fat-80gTrans fat -0gCholesterol-890 mgCarbohydrates-791gSodium-2845Sugar-267gProtein-401g

Total Caloric Intake-14,656

Net Weight loss- 5lb

Week 1
Cardiovascular Routine

Per Day (6 Days) 3 lap (Fast Jog)6 100 meters (sprint)3 Lap (Fast Jog)

Total Meters Ran Per Day3,000 Meters

Total Meters Ran in the Week18,000 Meters

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.

Week 2

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- 130gSaturated Fat-37gTrans- Fat-0gCholesterol-758mgCarbohydrates-194gSodium-7906mgSugar-95gProtein-339gCaloric Total-9,321


Total Fat-173gSaturated Fat-47gTrans fat -2gCholesterol-1056 mgCarbohydrates-462gSodium-13,133mgSugar-182gProtein-552g

Total Caloric Intake-12,421 Net Weight Loss-4lb

Week 2

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 Week28,200 Meters

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

Week 3

Breakfast Dinner2 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-120gSaturated Fat-18g Saturated Fat- 29g Trans-Fat 0g Trans-fat-0gCholesterol-530mg Cholesterol-861mgCarbohydrates-325g Carbohydrates-269gSodium-3007mg Sodium-635mgSugar-110g Sugar-64gProtein-365g Protein-303gCaloric Total-2,904 Caloric Total-9,787


Total Fat-163gSaturated Fat-47gTrans fat -0gCholesterol-1391mgCarbohydrates-594gSodium-3642mgSugar-158gProtein-668g

Total Caloric Intake-13,267Net Weight Lost-4lb

Week 3

The test subject ran from Papa Lennons to Pats 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

Week 3
Notes

The test subjects 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 subjects 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.

Week 4

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)


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


Total Fat-237gSaturated Fat-72gTrans fat -0gCholesterol-1,145mgCarbohydrates-1,307gSodium-4,806mgSugar-298gProtein-667g

Net Weight Lost-3lb

Total Caloric Intake-12,965

Week 4

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

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.

Week 5

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)


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)


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


Total Fat-270gSaturated Fat-48gTrans fat -0gCholesterol-757mgCarbohydrates-940gSodium-8,692mgSugar-286gProtein-1,002g Total Caloric Intake-14205

Net Weight Lost-2lb

Week 5

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

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.

The Transformation
Day 1-7

The Transformation
Day 7-14

The Transformation
Day 14-21

The Transformation
Day 21-28

The Transformation
Day 28-35

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

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.

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.

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

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Health & Medicine

Hayden Fancher's Transformation