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

What is Energy Balance?

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

Bosu Ball Squat Demonstration

Month Two

Strength and Muscular Endurance

Jump Squats

Bench Press → Incline Bench Press

Push Ups

Leg Press

Medicine Ball Crunches

Proper Push-Up Form

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

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?