Body mass index is a formula that factors in a person’s height, weight and age in order to determine a numeric value that can categorize a person as underweight, overweight, obese or within a healthy weight range. Although the BMI scale doesn’t take into account muscle mass, it is an effective way to measure whether or not a majority of people are within a healthy weight range for their height, gender and age.
To calculate a BMI, one must take their weight in pounds and multiply it by 703, then divide that total by the height of the person in inches squared. Since I weigh 145 pounds, multiply that by 703 and get 101935. At 5 feet 8, I am 68 inches tall, and 68 squared is 4624. That would mean that my BMI is 22.04. That falls within the healthy weight range for my height and age. However, I would not mind to be more physically fit, and to form more muscle mass, so I want to implement a higher protein diet in my daily life, combined with a high intensity workout.
After calculating my BMI, I have decided to change my diet from a carbohydrate based diet to a protein based diet and to start working out at least five days a week. I want all of my three main meals to contain at least 28 grams of protein, with sides of complex carbs and vegetables to help give me energy and maintain muscle growth. I also want to rotate my workout schedule between cardio and weightlifting. Since my goal is to increase my muscle mass, I want to aim for three days of high intensity weight lifting, separated by two cardio days and two days for rest.