S: The Guide to Weight Loss
FC: Elizabeth Sandra The Nutrition Plan for Healthy Weight Loss | By: Derrick Ogola Hope Vanderbilt Rona Plumbo
1: African American/ Caucasian 24 Years of Age 5'4" 177 Pounds BMI of 30.4% IQ of 191 | She loves to watch television, every day of the week. She's extremely smart and organized. She spends most of her time reading, studding, and cleaning. She does not have time and does not care to eat healthy or work out. | This is the nutrition plan for a 24 year old female, who is a corporate CEO and currently weighs 177 pounds. She is trying to lose weight in a healthy manner, only allowing about 1400 calories in her diet each day. | Elizabeth Sandra
2: Start your journal here...
3: Tips for Success in Nutrition | 90% of the complete weight loss picture is what you put into your body, so nutrition is immensely important. Be cautious of what enters your body, because it is not only the amount of calories, fats, carbohydrates, and fibers that you put into your body, it is the value of the foods that make you who you are. Eat until you are full, and do not exceed that threshold. Always keep in mind that it takes some time for your body to realize its full, so eat at a slower pace, and weight to let food digest before you decide to take more food than is needed. This nutrition is a template, so be flexible but be smart about your choices, because the goal is to lose weight.
4: Day 1 Nutritional Index Calories: 1412 Carbohydrates: 151 g Protein: 129 g Fat: 36 g Fiber: 25 g | Monday | Breakfast: Oatmeal and Blueberries 1 cup cooked oatmeal 1 cup nonfat milk 1 cup blueberries | Snack: Strawberry Protein Smoothie 1 cup sliced strawberries 1 scoop of any protein powder 1 cup nonfat milk | Lunch: Turkey Sandwich 2 slices whole wheat bread 4 slices turkey 4 leaves romaine lettuce 1 tsp. mustard 2 slices tomato | Snack: Cottage Cheese With Paprika 1 cup low-fat cottage cheese 1 tsp. paprika | Dinner: Salmon, Brown Rice, Asparagus, and Salad 4 oz. broiled or baked salmon fillet 1/2 cup cooked brown rice 2 cups shredded romaine lettuce 1 cup chopped steamed broccoli 1 cup sliced cucumbers 1-1/2 Tbsp. vinegar and oil Italian dressing
5: Tuesday | Day 2 Nutritional Index Calories: 1407 Carbohydrates: 142 g Proteins: 115 g Fat: 44 g Fiber: 29 g | Breakfast: Mushroom Omelet and Toast 3 eggs whites and 1 whole egg beaten together 1 slice whole wheat bread, toasted 1/2 cup fresh sliced mushrooms | Snack: Raspberry Protein Smoothie 1 cup unsweetened frozen raspberries 1 cup of protein powder 1 cup nonfat milk | Lunch: Turkey, Spinach, and Broccoli Salad 3 oz. turkey 1 cup shredded romaine lettuce 1 cup fresh spinach 1/4 cup broccoli, chopped 1/2 oz. vinegar 1 Tbsp. olive oil | Snack:Apple and Low-Fat Cheese 1 apple, sliced 1 oz. slice, low-fat cheddar or Colby cheese | Dinner: Chicken, Sweet Potato, Peas, and Carrots 4 oz. chicken breast, baked or broiled 1 small sweet potato, steamed or baked 1 cup frozen peas and carrots, cooked
6: Wednesday | Day 3 Nutritional Index Calories: 1414 Carbohydrates: 183 g Protein: 137 g Fat: 36 g Fiber: 29 g | Breakfast: Oatmeal with Raisins 1.5 oz. raisins 1/2 cup nonfat milk 1 cup of cooked oatmeal | Snack: Celery and Peanut Butter 3 small stalks of celery 1 Tbsp. peanut butter | Lunch: Ham Sandwich 2 slices whole wheat bread 3 slices ham 2 Tbsp. Ranch 3 leaves iceberg lettuce 7 baby carrots | Snack: Blackberry Protein Smoothie 1 cup blackberries 1 scoop of any protein powder 1 cup nonfat milk | Dinner: 5 Layer Burrito 1 6-inch tortilla 1 cup brown rice 1 cup ground 1 cup shredded romaine lettuce 1/4 cup guacamole
7: Thursday | Breakfast: Pancakes and Strawberries 2 pancakes 1 cup fruit juice 1 cup strawberries | Lunch: Turkey Salad 1 cup of salad greens 1/2 oz. of nuts 2 tsp French dressing 1 oz. turkey 1 1/2 oz. natural cheese | Snack: Yogurt and Strawberries 1 cup yogurt 1 cup strawberries | Dinner: Steak and Vegetables 2 cups cooked mixed vegetables 1 cup of nonfat milk 2 oz. of steak | Snack: Pita Bread and Hummus 1/2 cup whole grain pita bread 1/4 cup hummus | Day 4 Nutritional Index Calories: 1410 Carbohydrates: 177 g Protein: 141 g Fat: 39 g Fiber: 24 g
8: Sunday | Day 7 Nutritional Index Calories: 1418 Carbohydrates: 145 g Protein: 112 g Fats: 48 g Fiber: 24 g | Breakfast: Broccoli Omelet 3 egg whites, one whole egg 1/2 cup chopped broccoli 1 slice whole wheat bread, toasted | Snack: Apple and Peanut Butter 1 sliced apple 1 Tbsp. peanut butter | Lunch: Turkey Sandwich and Pear 2 slices whole wheat bread 4 slices turkey 1 tsp. mustard 4 leaves romaine lettuce 1 sliced pear | Snack: Yogurt and Kiwi 1 cup lowfat yogurt 1 kiwi, peeled and sliced | Dinner: Steak, Brussels Sprouts, Salad 3 oz. lean steak 1 cup steamed Brussels sprouts lettuce and sliced onions 1 Tbsp. dressing
9: Saturday | Day 6 Nutritional Plan Calories: 1427 Carbohydrates: 150 Protein: 124 Fats: 32 Fiber: 24 | Breakfast: Oatmeal with Blueberries and Almonds 1 cup cooked oatmeal 1/4 cup nonfat milk 1/2 cup frozen blueberries 10 almonds | Snack: Pear and Lowfat Cheese 1 sliced pear 1 slice of lowfat cheese | Lunch: Chicken and Avocado Sandwich 3 slices of chicken breast 2 slices of whole wheat bread 4 leaves of romaine lettuce 1 Tbsp. mustard 2 slices tomato 1 oz. raw avocado | Snack: Strawberry Protein Shake 1/2 cup raspberry 1 scoop of any protein mix 1 cup of nonfat milk | Dinner: Salmon, Sweet Potato, and Salad 3 oz. baked salmon 1 small cooked sweet potato 1 cup cooked broccoli 1/2 tsp. vinegar and Italian dressing
10: Friday | Breakfast: Eggs and Cheese 2 eggs 1 1/2 oz. natural cheese 1 cup 100% vegetable juice | Snack: Yogurt and Berries 1 cup yogurt 1 cup berries | Lunch: Grilled Cheese and Greens 2 slices of bread 1 cup greens 2 tsp. mayonnaise 2 oz natural cheese | Dinner: Fish and Spinach 1 cup cooked spinach 3 1/2 ounces tilapia 1 cup 100% fruit juice | Snack: Banana Protein Smoothie 1 cup sliced bananas 1 scoop of any protein powder 1 cup nonfat milk | Day 5 Nutritional Index Calories: 1425 Carbohydrates: 149 Protein: 115 Fats : 37.5 Fiber: 16
11: Tips for Success in Exercise | Exercise is vitally prudent to weight loss, and safety is extremely important as you complete your workouts. It is highly suggested that you visit a personal trainer and learn the proper way to complete the fundamental exercises to lose weight. Understand that the more weight you lose, the harder it will get t lose weight, because your body has less weight and fewer calories to move around. It is highly suggested that you keep a journal and monitor your personal progress, how you were feeling on a specific day, and how successful, or unsuccessful, you feel that a certain day is going, and whether you are beginning to experience satisfactory results. Be sure to not base all your results on what the scale says, because it can often lie. Use other tools, and stay determined to reach your goals!
12: Before You Start... | Ask yourself: What do I want to accomplish with this exercise program? Is my goal realistic and attainable? Do I know how to reach my goal? Do I have a timeline for reaching my goal? What am I aiming for in the end? How will I reward myself when I get there? | This program is a 1 month program, increasing in intensity as the months progress, designed to stimulate the body and provide results. | "A man can be as great as he wants to be.. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive, and if you are willing to sacrifice the little things in life and pay the price for he things that are worthwhile, it can be done." -Vince Lombardi
13: Month 1 Day 1 | 5- Push Ups (as many sets as needed to complete 25 push ups). - Chair Dips- Put your feet on a table and put a chair behind you with your hands on it so that you are able to lower your bottom in the middle. Remember that your arms should bend at a 45 degree angle. (As many sets as needed to complete 10 dips). - Sit Ups (3 sets of 8). - Planks- Hold your body in a straight plank-like fashion with only your foot and elbow touching the ground. (Hold on your right side for 1 minute, your left side for 1 minute, and with both elbows on the ground for 1 minute). - Ab Leg Throws- Keep your knees straight and do not allow your feet to touch the ground. (2 sets of 5). | Remember to always stretch before and after a workout, keep hydrated and replenished, and take breaks when needed. | Get Swoll
14: Month 1 Day 2 | -Run for 1 minute and walk for 1 minute (13 minutes total) -Curb Jumps- Sidewalk curb, your feet shoulder width apart, explode with two feet to the top of the platform, pause, and jump down -Exercise Bicycle- 20 minutes of low resistance | Get Swoll
15: Month1 Day 3 | Swimming- 30 minutes, recreational and focused | Get Swoll
16: Month 1 Day 4 | Wii Fit Exercises | Get Swoll
17: Month 1 Day 5 | Weights -All of this is done with minimal weights: 5-10 pounds - Bicep curls (3 sets of 5) - Lateral raise (3 sets of 6) - Lunges(3 sets of 8) - Tricep Kickbacks (3 sets of 6) - One Arm Rows (3 sets of 5) | Get Swoll
18: Month 1 Day 6 | 20 minutes on light moderate treadmill 7 minutes of tread climbing 50 jumping jacks (as many sets as needed) | Get Swoll
19: Month 1 Day 7 | Stretches: -Butterfly stretch- 15 Mississippi -Neck stretch -Hamstring stretch -Quad stretch -Chest and biceps stretch -Standing triceps stretch -Back stretch -Hip and Gluetal stretch | Get Swoll