PT Nutrition Case Study

— Client Information —
Name: Lorem Ipsum Dolor
Age: 36
Sex: Female
Weight (kg): 74.2
Height (cm): 168
Activity level: Moderately active (3–5 sessions/wk)
Health issues / allergies / contraindications: Mild lactose intolerance; no known food allergies.
Goals: Reduce body fat by ~5kg over 12 weeks while preserving lean mass, support 4 weekly PT sessions + 2 runs.
BMR (kcal): 1480
Daily calorie target (kcal): 1880
Working / notes: BMR via Mifflin–St Jeor; activity factor 1.45 (moderate). Target sits at ~20% deficit from TDEE for fat-loss phase. Protein 2.0 g/kg = 148g/day target.

Client name: Lorem Ipsum Dolor
Day of week: Monday
Date: 11/05/2026
Bed time: 22:45 · Slept well: Y · Rise time: 06:30 · Refreshed: Y
Meals:
• Breakfast (07:15): Oats 50g + banana + 1 scoop whey + almond butter 10g · fluids: 500ml water · supps: vitamin D 1000 IU
• Mid-morning snack (10:30): Greek yoghurt 150g + berries · fluids: coffee 200ml · supps: —
• Lunch (13:00): Chicken breast 150g + brown rice 100g cooked + mixed greens + olive oil 10g · fluids: 600ml water · supps: —
• Afternoon snack (16:00): Apple + 20g almonds · fluids: green tea 250ml · supps: —
• Dinner (19:30): Salmon 130g + roast potatoes 200g + broccoli 150g · fluids: 400ml water · supps: omega-3 2g
• Evening snack (21:30): Cottage cheese 100g + cinnamon · fluids: chamomile tea · supps: magnesium 200mg
AM training: Lower body strength 60 min @ RPE 7
PM training: 30 min easy walk
Energy levels: Steady throughout; small dip at 15:30.
Notes / symptoms: Lorem ipsum — no notable issues. Mild soreness from Saturday session.

Day: Wednesday · Date: 13/05/2026
Bed: 23:00 · Slept well: Y · Rise: 06:30 · Refreshed: N
Breakfast 07:00: Eggs ×3 scrambled + 2 slice wholegrain toast + avocado ½ · 500ml water
Mid-am 10:30: Protein bar (Barebells) + black coffee 200ml
Lunch 13:00: Turkey + hummus wholegrain wrap + side salad · 600ml water
PM snack 16:30: Banana + peanut butter 15g
Dinner 19:45: Stir-fry chicken + noodles + veg · 400ml water
Evening 21:30: Greek yoghurt 100g + honey 10g
AM training: Run 5km @ Z2 (28:40)
PM training: —
Energy: Lower than Mon; sluggish 14:00–16:00.
Symptoms: Mild headache mid-afternoon (low water intake).

Day: Saturday · Date: 16/05/2026
Bed: 23:30 · Slept well: Y · Rise: 08:00 · Refreshed: Y
Breakfast 09:00: Pancakes (banana + oats) ×3 + maple syrup 15g
Mid-am 11:30: Black coffee + 20g dark chocolate
Lunch 13:30: Burrito bowl (chicken + rice + beans + guac)
PM snack 16:30: Smoothie (whey + frozen berries + spinach + oat milk)
Dinner 19:30: Roast dinner — chicken + roast potatoes + 4 veg + gravy
Evening 22:00: 2 glasses red wine + cheese 30g + crackers
AM training: Upper body strength 75 min @ RPE 7
PM training: —
Energy: High morning, moderate evening.
Symptoms: None — typical social Saturday eating, calories above target ~+450 kcal.

Day: Sunday · Date: 17/05/2026
Bed: 00:30 · Slept well: N · Rise: 09:00 · Refreshed: N
Breakfast 10:00: Eggs ×2 + smoked salmon 60g + sourdough 1 slice + coffee 300ml
Mid-am 12:30: Apple + almonds 20g
Lunch 14:00: Salmon poke bowl (salmon, brown rice, edamame, avocado, kimchi)
PM snack 17:00: Protein shake + banana
Dinner 19:00: Mediterranean chicken + couscous + roast veg
Evening 21:00: Herbal tea + 2 squares dark chocolate
AM training: Long Z2 run 8km (48:20)
PM training: Yoga 30 min
Energy: Slow start, improved post-run.
Symptoms: Mild dehydration from Saturday — fluids and electrolytes recovered through the day.

Macro breakdown (Monday selected):
• Breakfast: Oats + banana + whey + almond butter (450 kcal)
• Lunch: Chicken + brown rice + greens + olive oil (560 kcal)
• Dinner: Salmon + potatoes + broccoli (620 kcal)
• Snack 1: Greek yoghurt + berries (140 kcal)
• Snack 2: Apple + almonds + cottage cheese (210 kcal)
Daily total: 1980 kcal · P 148g / F 65g / C 195g
Macro %: Protein 30% · Fats 30% · Carbs 40%
Notes: Slight overshoot vs 1880 target — driven by the almond-butter morning portion + a heaped dinner potato serving. Within acceptable range (+100 kcal). Macro split sits at the desired 30/30/40 for fat-loss phase.

Praise / continue:
• Breakfast pattern → Solid combination of protein + complex carbs + fat (Strong satiety, supports morning training).
• Hydration on training days → 2.0–2.5L typical (Supports performance and recovery, especially Z2 runs).
• Protein distribution → 25–35g per meal across the day (Optimal for muscle protein synthesis frequency).
Minor modifications:
• Wednesday low water intake → Aim 500ml before lunch (Prevents the mid-afternoon headache reported).
• Saturday alcohol → Reduce to 1 glass red wine + sparkling water alternative (Saves ~250 kcal; better sleep recovery).
• Afternoon snack timing → Move from 16:00 to 15:30 (Bridges the consistent 15:30 energy dip).
Complete changes:
• Sunday late bedtime → Target lights-out by 23:30 weeknight pattern (Recovery + Monday energy dependent on this).
• Saturday social calorie overshoot → Plan a higher-protein lunch + lower-carb dinner balance (Allows enjoyment without breaking the weekly deficit).
Overall summary & next steps: Lorem ipsum dolor sit amet, consectetur adipiscing elit. Strong baseline diet quality and adherence. Three priorities for the next 4–6 weeks: (1) consistent hydration target of 2L/day with reminders pre-meals; (2) Saturday-evening calorie ceiling of 700 kcal; (3) Sunday bedtime no later than 23:30. Re-weigh and re-measure at week 4 to confirm trajectory — expect 1.5–2.0 kg loss if adherence sits at >85% of target days.