Bruce Sussman is a 25 y/o, male with a goal to lose weight, “Get in better shape” and “do better on dating scene”. 

Medical History: Diagnosed Asthma for about 8 years and mild knee pain from a past injury. 

Current Medication: Corticosteroid inhaler. 

Social History: Occasionally use of cocaine and frequent alcohol consumption of 1-2 beer most nights and/or mixed drinks or wine (2-3 glasses) on weekends.

Vitals/Labs: BP: 124/76, 240lbs, BMI: 34, LDL 130 with total cholesterol 160.

Bruce’s current diet is heavily based on fast food, takeout, and alcohol, with a lack of home-cooked meals. Since, his BMI and LDL is high, he should start making healthier choices to reduce risk of cardiovascular disease. To help him make sustainable changes, the focus should be on easy-to-implement steps.

Breakfast:

• Current: Dunkin’ Donuts breakfast sandwiches and coffee with half-and-half
• Recommended: Start the day off with a warm glass of water. Bruce can switch to oatmeal, add nuts and peanut butter for protein, this can be made at home or buy at a cafe. Since he likes to have coffee in the morning, he can have a cup of coffee with fat-free or low-fat milk, no sugar. He can also eat protein bars if doesn’t have time to make or buy oatmeal. Reduce heavy breakfast such as bacon, sausage since they are high in cholesterol. 

Lunch:

• Current: Taco Bell 7-layer burrito with guacamole or Caesar salad with grilled chicken 
• Recommended: Since Bruce doesn’t cook, for now he can start making healthier choices at his favorite food place. At Taco Bell, Bruce can switch to a Power Chicken Bowl with grilled chicken, add veggies, salsa or guacamole, and avoid dairy such as sour cream and cheese. Since this is about 29 g of protein per serving, it can make him feel more full and satisfied. 
• Eating caesar salad with grilled chicken is a great option but he can add a whole grain bread, quinoa or brown rice so he can feel more full.
• When he gets brunch with friends on the weekend, he can order food that has more lean protein, eliminate heavy carbs and fried foods.

Snack: 

• Current: Struggles to resist cakes and cookies at work
• Recommendation: Eat healthier snacks such as greek yogurt, mixed nuts, fruit of all colors such as apples, oranges, berries. He can try carrot sticks, cucumber slices, bell pepper strips, or cherry tomatoes which are great when paired with hummus or guacamole. If he is unable to make this at home, he can also buy it pre-cut at a grocery store nearby.

Dinner:

• Current: Ordering in pizza, Chinese, or Thai and usually has ice cream for dessert
• Recommended: Buying a real meal at a diner everyday can be expensive, so he can try to prepare meals with his roommate if interested. Otherwise, he can opt to purchase premade meal kits that are much healthier.
• Incorporate more veggies into his diet and limit fried foods. 
• For dessert, in moderation he can have dark chocolate and/or flavored greek yogurt if he struggles to not have anything sweet. 
• Limit the alcohol consumption, as these can lead to Fatty Liver or other medical issues. If he must, limit the alcohol consumption to 1 drink for about 2-3 times a week and slowly decrease the consumption over time. It’s also recommended that Bruce eliminate the use for cocaine. 

Other Recommendation: He can use apps such as “lose it” or other apps to log his food choices so he can see how much fat, protein, carbohydrates, calories and other factors are included in his choice and learn to make better dietary choices. Additionally, it’s recommended that he start to do small meal preps at home and/or prepare snacks at home to be more cost efficient and ensure he is eating healthy at moderate portions. Drink more water throughout the day so Bruce can stay hydrated. 

Exercise Plan: 

• Currently: Bruce is biking about  3-5 miles on weekends, walking his third story apartment and walking without breathing limitations. 
• Recommendations: Due to his knee injury, heavy weight training may be challenging; however, Bruce can safely participate in stretching exercises and upper-body resistance training 3-4 times per week. Incorporating resistance training or low-weight-bearing exercises may also help strengthen his lower body with proper guidance and gradual progression, which can be beneficial in the long term.
• He could walk 30 min everyday either indoor or outdoor post meal.
• Since he enjoys biking, he can continue 3-5 miles of biking and even continue to challenge himself based on comfort by doing more miles over weekend or more days throughout the week.
• Bruce should pick up playing the conga drum so he can have low-intensity activity that can help him have more hobbies and keep him moving mentally and physically. 

Overall, the recommendations outlined above are designed to support Bruce’s goals of weight loss, improved physical fitness, and increased confidence, including his desire to perform better in the dating scene. By focusing on realistic, easy-to-implement dietary changes, such as making healthier choices when eating out, reducing alcohol intake, and gradually incorporating more balanced meals, Bruce can improve his BMI and lipid profile while lowering his long-term cardiovascular risk. Encouraging simple meal preparation, healthier snacks, and food tracking can help build awareness and accountability without requiring drastic lifestyle changes. The proposed exercise plan aligns with his current activity level and medical limitations, particularly his knee injury and asthma, while still promoting consistent physical activity. Walking daily, increasing biking distance on weekends, and incorporating resistance training can help improve endurance, strength, and overall conditioning. Additionally, introducing enjoyable low-intensity activities such as playing the conga drum supports both physical movement and mental well-being, making lifestyle changes more sustainable. Together, these recommendations emphasize gradual progress, enjoyment, and long-term adherence rather than short-term restriction, increasing the likelihood of meaningful and lasting health improvements.