PT Nutrition Case Study

Name: Keith Wilson

Age: 50

Sex: Male

Weight (kg): 105 KG

Height (cm): 182cm

Activity level: Moderately Active

Health issues / allergies / contraindications: None

Goals: Keith wants to get to 95KG by the end of August while increasing his 1RM in lifts

BMR (kcal): 2085

Daily calorie target (kcal): 3012

Working / notes: BMR (KCAL) is calculated > 88.362 + 13.3970 * weight (kg)+ 4.799*height(cm) - 5.677 * age

Daily Calorie Target (KCAL) is calculated > factor of 1.55 as Keith is moderately active

Client Name: Keith Wilson

Day of week: Monday

Date: 25/05/2026

Bed time: 22:15

Slept well? (Y/N): Y

Rise time: 06:15

Felt refreshed? (Y/N): Y

Meals:
• Breakfast (06:30): 2 eggs boiled & slice of Sourdough bread · fluids: Litre of water · supps: 2 Fish Oil and 5mg Creatine
• Mid-morning snack (NA): NA · fluids: NA · supps: NA
• Lunch (12:00): White Roll with 2 slices of ham and cheddar cheese · fluids: Litre of water · supps: NA
• Afternoon snack (NA): NA · fluids: NA · supps: NA
• Dinner (17:00): Homemade Lasagne with Salad · fluids: Litre of water · supps: Protein shake with whole milk
• Evening snack (20:00): Protein bar · fluids: NA · supps: NA

AM training: Strength Training with Cardio

PM training: NA

Energy levels: Good

Notes / symptoms: Felt refreshed throughout the day

Client Name: Keith Wilson

Day of week: Thursday

Date: 25/05/2026

Bed time: 23:30

Slept well? (Y/N): N

Rise time: 05:00

Felt refreshed? (Y/N): N

Meals:
• Breakfast (05:30): Bowl of cornflakes with honey · fluids: 1 Litre of water · supps: 2 Fish Oil and 5mg Creatine
• Mid-morning snack (NA): NA · fluids: NA · supps: NA
• Lunch (13:00): Chicken fillet roll with cheese · fluids: 1 Litre of water · supps: NA
• Afternoon snack (15:00): 3 Rice cakes with dark chocolate · fluids: .5 Litre of water · supps: NA
• Dinner (17:00): Chicken Curry with garlic bread · fluids: 1 Litre of water · supps: NA
• Evening snack (21:00): Ice cream · fluids: NA · supps: NA

AM training: Strength training

PM training: Walk

Energy levels: Not great

Notes / symptoms: More cravings

Client Name: Keith Wilson

Day of week: Saturday

Date: 29/05/2026

Bed time: 22:30

Slept well? (Y/N): Y

Rise time: 07:00

Felt refreshed? (Y/N): Y

Meals:
• Breakfast (07:30): 3 eggs boiled with sourdough bread & butter · fluids: 1 Litre of water · supps: 2 Fish Oil and 5mg Creatine
• Mid-morning snack (NA): NA · fluids: NA · supps: NA
• Lunch (13:00): Caesar salad with chicken · fluids: 1 Litre of water · supps: NA
• Afternoon snack (NA): NA · fluids: .5 Litre of water · supps: NA
• Dinner (17:00): Chilli & rice · fluids: 1 Litre of water · supps: NA
• Evening snack (21:00): Popcorn · fluids: NA · supps: NA

AM training: Long run - 12km in Green zone

PM training: NA

Energy levels: Great, steady all day

Notes / symptoms: No cravings

Client Name: Keith Wilson

Day of week: Saturday

Date: 29/05/2026

Bed time: 00:00

Slept well? (Y/N): N

Rise time: 07:00

Felt refreshed? (Y/N): N

Meals:
• Breakfast (07:30): Bowl of cornflakes · fluids: 1 Litre of water · supps: 2 Fish Oil and 5mg Creatine
• Mid-morning snack (NA): NA · fluids: NA · supps: NA
• Lunch (13:00): Soup & sourdough bread · fluids: 1 Litre of water · supps: NA
• Afternoon snack (15:00): Snickers bar & packet of crisps · fluids: .5 Litre of water · supps: NA
• Dinner (17:00): Sunday roast · fluids: 1 Litre of water · supps: NA
• Evening snack (21:00): Popcorn · fluids: NA · supps: NA

AM training: NA

PM training: NA

Energy levels: Not great

Notes / symptoms: More cravings

Macro breakdown:
• Breakfast: 3 boiled eggs with sourdough & butter (403 kcal)
• Lunch: Chicken Caesar Salad with dressing (508 kcal)
• Dinner: Chili Beef with Rice (772 kcal)
• Snack 1: Protein Yoghurt (168 kcal)
• Snack 2: Salted Popcorn (432 kcal)
Daily total: 2450 kcal · P 179g / F 104g / C 202g

Notes on the breakdown: Breakfast and snacks are approximations
Lunch and Dinner were based on pre-made meals and packaging

Praise / continue:
• Breakfast → Have more high protein meals vs cereal (Keith has high protein meals every other day)
• Lunch → Reduce the amount of sauce used (Brings down calories and fats)
• Dinner → Has 'clean' meals but could eat more vegetables (Introduce more colours to his meal)

Minor modifications:
• Lunch → Add more carbohydrates to this meal (Keith trains 3/4 times a week and will need to replenish his Glycogen stores)
• Snacks → Introduce some fruits to his yoghurts (This will introduce more mirco nutrients to his diet)
• Dinner → Include vegetables in some of his dinner meals. Although he is eating 'clean' for the most part, he only eats vegetables on Sundays for his roast but they are soaked in animal fats (Provides Keith with more fibre in his diet which will leave him feeling fuller for longer. It will also provide Keith with more micro nutrients)

Complete changes:
• Lunch → Avoid heavy sugary cereals and honey as this will spike his sugar early in the morning (The spike in sugar may lead to mid-afternoon crash)
• Snacks → Try avoid heavily processed foods such as choc & crisps (Keith needs to find different 'comfort' foods)
• Dinner → Stop having Sunday Roasts every week and instead have them twice a month (Its a high calorie meal with a lot of saturated fats and undoes a lot of the work done during the week.)

Overall summary & next steps: Reduce overall fat intake - Use less sauce for his salads & include some high fibre breads
Increase Carb intake - This can be in the form of morning fruit snacks
Increase the supplement intake in the form of Protein shakes. Keith only seems to take shakes post work-out