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Carl

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Carl - Page Text Content

FC: Carl's Nutrition Plan

1: Carl | Age: 37 Height: 5'11 Weight: 250 He is married Has 2 children Works as a Bank teller Use to be a football player Went to the Army Doesn't work out

2: Day 1 | Breakfast 4 egg whites 1 yolk 2 slides whole grain toast 1 tsp. sugar free jam 1 apple 2 cups orange juice Cal:636 | Lunch 1 1/2 bowl of rice and chicken 1 1/2 cups of broccoli 1 cup ice cream 2 cups of water Cal:820

3: Snack 1 cup sliced berries 1 cup plain light yogurt 1 cup of water Cal:220 | Dinner 7 oz. baked fish 1 cup steamed veggies 1 1/2 cup of salad 2 tbsp. low fat dressing 1 cup of yogurt 1 cup mashed potatoes 1 croissant Cal:735 | total cal 2337

4: Day 2 | Breakfast 2 cup of oatmeal 1 tbsp. reduced fat peanut butter 2 tbsp. raisins 1 banana 1 cup milk cal:771 | Lunch chicken kabob: grilled 3oz. meat+cherry tomatoes+mushrooms on a skewer. Served with 1/2 cop of cooked brown rice+cup of salad+1 tbsp. low-fat dressing Cal:483 | Total Cal:2210

5: Snack 2 hardboiled eggs 1 peach 1/2 cup low-fat cottage cheese Cal:294 | Dinner 2oz. ground turkey 1 cup beans 1 oz. low-fat cheese 3 cups salad greens 20 grapes cal:662

6: Day 3 | Snack 1 peach 1 cup of low fat cottage cheese 1 cup milk cal:302 | Breakfast pita sandwich 4 egg whites 1 morningastar breakfast patty 1 slice fat-free cheddar cheese 1/4 cup salad 1 whole wheat pita cal:415

7: Lunch 2 cups Chef salad 2 tbsp. low-fat ranch dressing 1 whole wheat roll 8oz. grilled chicken cal:868 | Dinner 7 oz. pan-seared white fish of choice 2 cup steamed veggies 1 cup mashed potatoes Cal:444 | total Cal:2029

8: Day 4 | Breakfast 1 grape fruit 1 cup low-fat cottage cheese 1 cup orange juice 2 whole wheat pancakes cal:439 | Lunch Tuna salad 1 small can water packed tuna (5 oz.) 1 tbsp. low-fat mayo 1/4 cup chopped cerely large green salad with lettuce tomatoe cucumber red pepper and etc 1/2 baked yam Cal:513

9: Snack 2 hardboiled eggs 1 apple 1/2 cup low-fat cottage cheese cal:365 | Dinner 4 oz. ground turkey 1/4 cup beans 1 oz low-fat cheese 2 cups salad green 1 cup grapes cal:422 | Total cal:1739

10: Day 5 | Breakfast 1 Cup Skim Milk 1 Orange 1 Cup Cheerios Cereal Cal:305 | Lunch 1 1/3 cup Vietnamese-Style Beef & Noodle Broth 1 Whole-Wheat Pita Bread 1 Cup diet coke 1 Fudgsicle, no sugar added Cal:435

11: Snack 2 Tablespoons Prepared Hummus 3 Ounces Celery Sticks 1 Cup Cantaloupe Melon Cal:127 | Dinner 1/2 Cup Cooked Brown Rice 1/4 cup Tapenade Steak & pepper Fajitas 10 crackers Cal:600 | Calorier:1467

12: Day 6 | Breackfast 1 Whole wheat bagel 1 orange 1 slide low fat cheddar cheese 1 slice of Ham 1 granola bar Cal:412 | Lunch 1 1/2 cups of chicken noodle soup 1 ham and cheese sandwich 1 small bag baked potato chips Cal:480

13: Dinner 2 baked chicken legs 2 cup smashed potatoes 1 cup of steamed broccoli Cal:677 | Snack 2 sticks reduced fat string cheese 1 cup home made mango & banana Smoothie Cal:250 | Calories:1819

14: Day 7 | Breakfast 2 cups of cereal 1 banana Cal:660 | Lunch 1 cup of low fat macaroni and cheese 2 cup of chicken salad 1 hot dog Cal:762

15: Dinner 1 Lemon Broccoli Chicken with carrots broccoli and whole wheat orco. 1/2 cup fried potatoes cal:561 | Snack 1 cup of low fat chocolate ice cream 1 banana cal:285 | Calories:2268

16: Exercise Plan | Carl will be assisted by a trainer to make sure he is doing all the exercise right and wont hurt him self

17: Day 1 jogging 30 minutes box jumps:10small 7med 5large dead lift:25 reps 2set:20 reps 3set: 10 20 crunches (3 sets) 20 seconds 6 inches plank 30 seconds each side

18: Day 2 bike riding 30 minutes waited lunges 20 alternating lap pulls 15 (3sets) curls 25 each arm (3sets) triple sevens 1 set

19: Day 3 squats 20 (3sets) suicides (basketball court) 2 bench press (3 sets) chest fly (3sets) dips 10 times (3 sets) skull crushers 2sets of 12 burpies 7 times 5 sets

20: Day 4 swimming 30 minuets yoga 1 hour

21: Day 5 bear crawls on basketball court down and back 3 times kick boxing heavy bag 25 min. pull ups 12 times 3 sets switching hand grips run 25 min walk 10 min

22: Day 6 Zumba 1 hour box jumps 10med 2sets clean and press 24times 2sets shoulder press 12times 3 sets

23: Day 7 medicine ball toss 30 times 2sets jogging 30 minuets push ups 10times 3sets leg press 10 times 3 sets straight bar curls 12 3 sets the lawn mower 8times 4 sets

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  • By: romina c.
  • Joined: almost 5 years ago
  • Published Mixbooks: 1
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About This Mixbook

  • Title: Carl
  • Tags: None
  • Started: almost 5 years ago
  • Updated: over 4 years ago

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