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Health Commercial

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Health Commercial - Page Text Content

BC: This is a nutrition plan for those around the weight of 180 pounds and about 5'9 that usually work out or active for more than a hour a day. The general limits for a day of food is; 1500-1850 calories, 33-72 Fat in grams, 169-301 grams of Carbohydrates, and 75-162 grams of protein. These meals are very flexible, so if you want to change up your meals just check the info under each meal and make your own menu, just make sure it is to the standards above. | GENERAL INFORMATION

FC: 2 RAW

1: Steven Limes | Limes is 5'9, male, works out 1 hour+ a day, and weighed 180 pounds 3 weeks ago. Now he is 25 pounds lighter then he was by just using this simple but effective plan. Limes is now has was a beautiful girlfriend and is the star of the football team. They say 80% of losing weight is choosing good and healthy food. So commit yourself to this nutrition program and you are sure to see great results. | BEFORE | AFTER

2: DAY ONE | Break Fast: Calories: Regular Coffee, 1 cup (8 fl oz) 2 Smart Balance Buttery Spread, 0.5 tbsp 40 Milk, nonfat, 1 cup 86 Strawberries, fresh, 12 large (1-3/8" dia) 65 Bagels, oat bran, 0.5 bagel (3-1/2" dia) 91 Total: Calories: 284 Fat:6g Carbohydrates:46g Protein:14g Lunch: Balsamic Vinegar, 1 tbsp 8 Olive Oil, 2tsp 80 Raisins, 0.5 small box (1.5 oz) 65 Romaine Lettuce (salad), 2 cup, shredded 16 Walnuts, 0.75 oz (14 halves) 246 Granola Bars, peanut butter, 1 bar 114 Total: Calories:572 Fat:31g Carbohydrates:57 Protein:11

3: DAY TWO: | Dinner: Calories: Milk, nonfat, 1 cup 86 Butter, unsalted, 2 pat (1" sq, 1/3" high) 72 Applesauce, unsweetened, 0.75 cup 79 Broccoli, fresh, 2 spear (about 5" long) 17 Cauliflower, raw, 1 cup 274 Almonds, 0.5 cup, sliced 121 Salmon one steak 315 Total: Calories:964 Fat:39g Carbohydrates:72g Protein:35g Snacks: Hard Boiled Egg, 1.5 large 105 Spinach, fresh, 2 cup 14 Balsamic Vinegar, 1 tbsp 8 Total: Calories:127 Fat:8g Carbohydrates:5g Protein:11g Day Total: Calories: 1902 Fat:85g Carbohydrates:180g Protein:71g

4: Breakfast: Calories: Pancakes, 1 pancake (4" dia) 74 I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving 0 Strawberries, fresh, 12 large (1-3/8" dia) 65 Yogurt, plain, low fat, 0.5 cup (8 fl oz) 77 Total: Calories:216 Fat:4g Carbohydrates:38g Protein:10g Lunch: Yogurt, Yoplait Light, Strawberry, 6 oz 100 Sour Cream, reduced fat, 2 tbsp 41 Egg, fresh, 2 medium 123 Salsa, 0.13 cup 9 Grapes, 18 grape, seedless 35 Sweet potato, cooked, baked in skin, without salt, 0.5 small 27 Low-fat Maple Granola RECIPE, 0.6 serving 212 egg white, fresh, 2 large 34 Total: Calories:580 Fat:18g Carbohydrates:74g Protein:33g | DAY TWO

5: Dinner: Calories: Rotini with Steamed Vegetables RECIPE, 0.5 serving 140 Kraft Jello-o Brand Fat Free Pudding, Chocolate, 1 Serving 60 Romaine Lettuce (salad), 2 cup, shredded 16 Peppers, sweet, green, fresh, 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia) 22 Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), 1.5 cup 292 Apple juice, unsweetened, 4 fl oz 58 Cider Vinegar, 1 tbsp 2 Olive Oil, 1 1tsp 20 Olive Oil, 1 1tsp 20 Total:Calories: 669 Fat:29g Carbohydrates:83g Proteins:40g Snack: Hummus, 0.3 cup ,and green beans (snap) 12beans(4" long) 145 TOTAL: Calories: 1610 Fat:58gCarbs:83g Proteins:40g

6: Breakfast: Calories: 1 Kellogg's Eggo Lowfat Nutri-Grain Waffles, 70 Almond Butter, 0.5 tbsp 51 Oikos Organic Greek Yogurt, Plain, 6 oz 80 Strawberries, fresh, 12 large (1-3/8" dia) 65 Tea, brewed, 6 fl oz 2 Total:Calories: 267 Fats:7g Carbohydrates:37g Protein:19g Lunch: Apples, fresh, 1 small (2-1/2" dia) (approx 4 per lb) 63 Kraft Light Done Right Ranch Salad Dressing, 1 tbsp 38 Cheddar or Colby Cheese, Low Fat, 2 oz 98 Decaffeinated Coffee, 1 cup (8 fl oz) 0 Potato Chips, reduced fat, 0.75 oz 100 Morning Star Veggie Burger, 1 serving(s) 130 Nature's Own Whitewheat Hamburger Bun, 1 serving 100 French's Sweet & Tangy Honey Mustard, 4 tsp 40 Cauliflower, raw, 0.5 cup 13 Total;Calories:582 Fat:20g Carbohydrates:66g Protein:37g | DAY THREE

7: Dinner: Calories: Mayonnaise, regular (mayo), 0.5 tbsp 45 Mayonnaise, regular (mayo), 0.5 tbsp 45 American Cheese, 1 slice (1 oz 106 Yogurt, fruit, 1 container (5 oz) 141 Oranges, 1 fruit (2-5/8" dia) 62 Yellow Sweet Corn, Canned, 0.2 cup 27 Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 Herbal Tea, 1 cup (8 fl oz) 2 Bread, reduced-calorie, wheat, 2 slice 91 Portobello Burgers RECIPE, 2 serving 143 Total: Calories:678 Carbohydrates:33g Fat:82g Protein:25g Snacks Peas, edible-podded, raw, 12 pea pods 17 Hummus, 0.3 cup 125 Total:Calories:142 Fat:7g Carbohydrates:14 Protein:89g TOTAL:Calories: 1669 Fat: 67g Carbohydrates:198g Protein:89g

8: DAY FOUR | Breakfast: Calories: Tea, brewed, 6 fl oz 2 Banana, fresh, 0.5 large (8" to 8-7/8" long) 63 Corn Chex Cereal, 0.75 cup (1 serving) 90 *Flax Seed, 0.66 tbsp 39 Milk, nonfat, 1 cup 86 Total:Calories:279 Carbohydrates: 51g Fat: 4g Protein:13g Lunch: Kraft Light Done Right Ranch Salad Dressing, 1 tbsp 38 Mozzarella Cheese, part skim milk, 1 oz 72 Blueberries, fresh, 0.75 cup 61 Peanut Butter, smooth style, 2 tbsp 189 2 Bread, whole wheat (including toast), 1 slice, thin (3-3/4" x 5" x 3/8") 184 Herbal Tea, 1 cup (8 fl oz) 2 Baby Carrots, raw, 5 medium 17 Total: Calories:563 Fat:28g Carbohydrates:62g Proein:22g

9: Dinner: Calories: Herbal Tea, 1 cup (8 fl oz) 2 Fruit Cocktail, 0.5 cup 69 Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 Onions, raw, 4 slice, medium (1/8" thick) 21 Spaghetti, cooked (pasta), 0.5 cup 110 Turkey, Ground turkey, 93% lean, 3 oz 120 Turkey, Ground turkey, 93% lean, 3 oz 120 Parmesan Cheese, grated, 3 tbsp 68 Olive Oil, 1 1tsp 40 Olive Oil, 1 1tsp 40 Total:Calories:608 Fat:27g Carbohydrates:49g Protein:45g Snacks: Green Beans (snap), 12 beans (4" long) 20 Hummus, 0.3 cup 125 Total: Calories:145 Fat:65g Carbohydrates:15 Protein:86g TOTAL: Calories:1595 Fat:65g Carbohydrates:177 Protein:86g

10: DAY FIVE | Breakfast: Calories: Bread, whole wheat (including toast), 1 slice 92 Tea, brewed, 6 fl oz 2 Grapefruit, 1 fruit (3-3/4" dia) 74 Cream Cheese, 2 tbsp 101 Total: Calories:268 Fat:12h Carbohydrates:37g Protein:6g Lunch: Sour Cream, reduced fat, 2 tbsp 41 Sour Cream, reduced fat, 2 tbsp 41 Cheddar or Colby Cheese, Low Fat, 2 oz 98 Banana, fresh, 0.5 large (8" to 8-7/8" long) 63 Baby Carrots, raw, 5 medium 17 2 Bread, whole wheat (including toast), 1 slice, thin 184 Hummus, 0.3 cup 125 Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp 0 Total:Calories:566 Fat:22g Carbohydrates:68g Protein:28g

11: Dinner: Calories: Cottage Cheese, Nonfat, 0.75 cup (not packed) 120 Garlic-Spiked Broccoli and Mushrooms with Rosemary RECIPE, 1 serving 56 Couscous, 1 oz, dry, yields 96 Almonds, 0.25 cup, sliced 137 Almonds, 0.25 cup, sliced 137 Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick) 62 Butter, unsalted, 1 pat (1" sq, 1/3" high) 36 Butter, unsalted, 1 pat (1" sq, 1/3" high) 36 Total:Calories: 680 Fat:36g Carbohydrates:56g Protein:40g Snacks: Turkey breast meat, 4 ounce(s) 118 Romaine Lettuce (salad), 2 cup, shredded 16 Lemon Juice, 1 fl oz 8 Total:Calories:141 Fat:2g Carbohydrates:10g Protein:20g TOTAL:Calories:1656 Fat:73g Carbohydrates:174g Protein:96g

12: DAY SIX | Breakfast: Calories: American Cheese, 1 slice (1 oz) 106 Strawberries, fresh, 12 large (1-3/8" dia) 65 Bread, reduced-calorie, wheat, 2 slice 91 egg white, fresh, 2 large 34 Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp 0 Total: Calories: 296 Carbohydrates:36g Fats:11g Protein:20g Lunch: Dilled Shrimp with Farfalle, 1 serving 136 Dinner Rolls, wheat, 1 roll (1 oz) 77 Vanilla Frozen Yogurt, 0.5 cup 114 Low-fat Maple Granola RECIPE, 0.3 serving 106 Smart Balance Buttery Spread, 0.5 tbsp 40 Strawberries, fresh, 12 large (1-3/8" dia) 65 Broccoli, fresh, 2 spear (about 5" long) 17 Parmesan Cheese, grated, 1 tbsp 23 Total:Calories:579 Fats:18g Carbohydrates:82g Proteins:28g

13: Dinner: Calories: Applesauce, unsweetened, 0.75 cup 79 Broccoli, fresh, 2 spear (about 5" long) 17 Cauliflower, raw, 0.5 cup 13 Butter, unsalted, 1 pat (1" sq, 1/3" high) 36 Butter, unsalted, 1 pat (1" sq, 1/3" high) 36 Milk, nonfat, 1 cup 86 Brown Rice, long grain, 0.5 cup 108 Almonds, 0.25 cup, sliced 137 Almonds, 0.25 cup, sliced 137 Total:Calories:649 Fats:34g Carbohydrates:70 Snacks: Decaffeinated Coffee, 1 cup (8 fl oz) 0 Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long) 18 Hard Salami, 3 slice (3-1/8" dia x 1/16" thick) 125 Total:Calories:1668 Fats:73g Carbohydrates:193g Protein:9g TOTAL: Calories:1668 Fats:73g Carbohydrates:193g Protein:81g

14: Here are people that have used our product and benefited from it! | Got Lemons? | AHHHAHAHAHH

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Ian Jimenez
  • By: Ian J.
  • Joined: about 5 years ago
  • Published Mixbooks: 0
  • Default User
    • By: Charlie N.
    • Contributions: 11 photos , 14 pages

About This Mixbook

  • Title: Health Commercial
  • Tags: None
  • Started: about 5 years ago
  • Updated: about 5 years ago

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