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Maintaining a Healthy Weight

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S: Healthy Weight Maintenance

FC: Volume 1 | Maintaining a Healthy Weight | Mimi Hoang and James Aiken

1: MEET THE CLIENT- Kaela Anderson | Gender: Female Race: Multi-Racial (Asian/Caucasian) Age: 22 Height: 5'5" Weight: 115 Occupation: College Student at Texas Tech Extracurricular Activities: Currently not involved in any sports/activities but was a star soccer player in high school who had to quit due to an injury. Still frequently works out.

2: Weight and health maintenance is keeping weight off. This requires the development of stable and healthy eating habits, together with regular exercise habits. Weight maintenance means adopting new and regular eating habits, combined with a routine of healthy exercise.

3: This meal and exercise plan is dedicated to helping, specifically college students, achieve this continual goal of maintenance, while providing a variety of different specific foods and workouts. Are you ready for that?

4: Day 1- Nutrition Plan | Breakfast: 2 Eggs- 150 Calories 1 Cup of Vanilla Yogurt- 150 Calories 1 Plain Bagel- 215 Calories 1 Glass of Orange Juice- 85 Calories Total Meal Calories: 600 Calories exercise 1 hour after breakfast | Approximate Daily Calorie Intake: 2,500

5: Post Workout Snack: (After burning 200 Calories) ProteinPlus Power Bar- 300 Calories 16 fl. oz. of Water- 0 Calories Total Meal Calories: 300 Calories

6: Lunch: 4 Cups of Salad- 100 Calories 90 ML of Raspberry Balsamic Vinaigrette- 120 Calories 2 Plain Bread Sticks- 80 Calories 1 Can of Iced Tea- 130 Calories Total Meal Calories: 430 Calories Total Caloric Intake: 1,130 Calories | Day 1- Nutrition Plan | Approximate Daily Calorie Intake: 2,500 Caloric Intake Checkpoint: 700

7: Afternoon Snack: 1 Apple with Skin eaten with 4 TBPS of Peanut Butter- 475 Calories Total Meal Calories: 475 Calories Total Caloric Intake: 1,605 Calories

8: Day 1- Nutrition Plan | Approximate Daily Caloric Intake: 2,500 Caloric Intake Checkpoint: 1,605 Calories | Dinner: Beef Ribs- 625 Calories 3 Ounces of Cooked Organic Broccoli- 30 Calories 1 Cup of Homemade Mashed Potatoes without Butter- 175 1 Glass of Freshed Squeezed Fruit Juice- 110 Calories Total Meal Calories: 940 Calories

9: Total Caloric Intake for Day 1: 2,545 Calories

10: D | Day 2- Nutrition Plan Approximate Daily Caloric Intake: 2,500 | Breakfast: Bowl of Honey Bunches of Oats Cereal with Milk- 130 Calories 1 Banana Nut Muffin- 270 Calories 1 Large Apple- 100 Calories Total Meal Calories: 500 Calories

11: Exercise 1 hour after breakfast Post Workout Snack: (After Burning 200 Calories) 2 Special K Bars- 180 calories 16 fl. oz. of Water- 0 calories | Total Meal Calories: 180 Calories

12: Day 2- Nutrition Plan | Approximate Daily Calorie Intake: 2,500 Caloric Intake Checkpoint: 480 Calories | Lunch: 1 Grilled Chicken Wrap with Vegetables- 630 calories 1 Can of Sprite- 180 Calories | Total Meal Calories: 810 Calories Total Caloric Intake: 1,290 Calories

13: Afternoon Snack: 2 Fruit Fig Newton Bars- 250 Calories Total Meal Calories: 250 Calories Total Meal Calories: 500 Calories Total Caloric Intake: 1,540 Calories

14: Day 2- Nutrition Plan | Approximate Daily Caloric Intake: 2,500 Caloric Intake Checkpoint: 1,540 Calories | Dinner: 1 Fillet of Grilled Salmon- 550 Calories 2 Cups of Cooked Organic Asparagus- 80 Calories 1 Cup of Cooked Brown Rice- 215 Calories 1 Glass of Sweet White Wine- 110 Calories Total Meal Calories: 955 Calories

15: Total Caloric Intake for Day 2: 2,495 Calories

16: Day 3- Nutrition Plan | Approximate Daily Caloric Intake: 2,500 | Breakfast: 1 Belgian Waffle with 1 TBSP of Powdered Sugar- 380 Calories 1 Cup of Raw Blueberries- 60 Calories 1 Glass of 2% Milk- 130 Calories Total Meal Calories: 570 Calories

17: Exercise 1 hour after breakfast Post Workout Snack: (After Burning 200 Calories) 1 Cup of Yogurt- (Flavor of Preferance) 110 Calories 10 Reduced Fat Wheat Thins- 80 Calories 16 fl. oz. of Water- 0 calories | Total Meal Calories: 190 Calories

18: Day 3- Nutrition Plan | Approximate Daily Calorie Intake: 2,500 Caloric Intake Checkpoint: 560 Calories | Lunch: 1 Slice of Pizza with Cheese, Meat, and Vegetables- 350 Calories 2 Cups of Fresh Spinach- 15 Calories 8 fl. oz. of Peach Tea- 100 Calories | Total Meal Calories: 465 Calories Total Caloric Intake: 1,025 Calories

19: Afternoon Snack: 1 oz. of Salted Pistachio Nuts- 150 Calories Total Meal Calories: 150 Calories Total Caloric Intake: 1,175 Calories

20: Day 3- Nutrition Plan | Approximate Daily Caloric Intake: 2,500 Caloric Intake Checkpoint: 1,175 Calories | Dinner: 4 Cups of Spaghetti- 860 Calories 1/2 Cup of Tomato Sauce with 3 TBPS of Sautéed Mushrooms- 110 Calories 1 Glass of Red Wine- 150 Calories 1 Chocolate Brownie for Dessert- 250 Calories Total Meal Calories: 1,370 Calories

21: Total Caloric Intake for Day 3: 2,535 Calories

22: Day 4- Nutrition Plan | Breakfast: 1 Glass of Chocolate Protein Shake- 120 Calories 2 Blueberry Muffins- 320 Calories 1 Fresh Banana- 110 Calories Total Meal Calories: 550 Calories | Approximate Daily Caloric Intake: 2,500

23: Exercise 1 hour after breakfast Post Workout Snack: (After Burning 200 Calories) 2 Peanut Butter and Chocolate Chewy Granola Bars- 200 Calories 16 fl. oz. of Water- 0 calories | Total Meal Calories: 200 Calories

24: Day 4- Nutrition Plan | Approximate Daily Calorie Intake: 2,500 Caloric Intake Checkpoint: 550 Calories | Lunch: 4 Pieces of Whole Wheat Pita Bread- 300 Calories 4 TBPS of Red Pepper Hummus- 100 Calories 8 fl. oz. of Cranberry Juice- 140 Calories | Total Meal Calories: 540 Calories Total Caloric Intake: 1,090 Calories

25: Afternoon Snack: 10 oz. of Strawberries- 80 Calories 1 Container of Vanilla Greek Yogurt- 130 Calories Total Meal Calories: 210 Calories Total Caloric Intake: 1,300 Calories

26: Day 4- Nutrition Plan | Approximate Daily Caloric Intake: 2,500 Caloric Intake Checkpoint: 1,300 Calories | Dinner: 1 Small Beef Hamburger with Lettuce, Tomato, Onions, and Condiments- 300 Calories 20 French Fries- 150 Calories 3 Cups of Cole Slaw- 80 Calories 1 Grilled Ear of Corn- 115 Calories 8 fl. oz. of Raspberry Iced Tea- 80 Calories

27: Total Caloric Intake for Day 4: 2,525 Calories | 1 Slice of Chocolate Cake with Icing and 1 Cup of Vanilla Ice cream for Dessert- 500 Calories Total Meal Calories: 1,225 Calories

28: Day 5- Nutrition Plan | Approximate Daily Caloric Intake: 2,500 | Breakfast: 2 Cups of Oatmeal with Brown Sugar- 340 Calories 1 Serving of Organic Blueberries- 65 Calories 1 Slice of Toast- 70 Calories 1 Serving of Skim Milk- 125 Calories | Total Meal Calories: 600 Calories

29: Exercise 1 hour after breakfast Post Workout Snack: (After Burning 200 Calories) 2 Peanut Butter Granola Bars- 250 Calories 1 Banana- 100 Calories 16 fl. oz. of Water- 0 calories | Total Meal Calories: 350 Calories

30: Day 5- Nutrition Plan | Approximate Daily Calorie Intake: 2,500 Caloric Intake Checkpoint: 750 Calories | Lunch: 4 Chicken Strips- 600 Calories 3 TBPS of Honey Mustard as Sauce/Dressing- 50 Calories 2 Cups of Tossed Salad- 50 Calories 1 Glass of Lemon Green Tea- 0 Calories | Total Meal Calories: 700 Calories Total Caloric Intake: 1,450 Calories

31: Afternoon Snack: 1 Blueberry Muffin- 230 Calories 1 Glass of Slim Chocolate Milk- 160 Calories Total Meal Calories: 390 Calories Total Caloric Intake: 1,840 Calories

32: Day 5- Nutrition Plan | Approximate Daily Caloric Intake: 2,500 Caloric Intake Checkpoint: 1,840 Calories | Dinner: 2 Grilled Fish Taco with Vegetables- 600 Calories 1 Glass of Natural Lemonade- 100 Calories Total Meal Calories: 700 Calories

33: Total Caloric Intake for Day 5: 2,540 Calories

34: Day 6- Nutrition Plan | Approximate Daily Caloric Intake: 2,500 | Breakfast: 2 Fried Eggs- 180 Calories 2 Pieces of Toast- 150 Calories 1 Cup of Raw Strawberries- 45 Calories 1 Glass of Orange Juice- 130 Calories Total Meal Calories: 505 Calories

35: Exercise 1 hour after breakfast Post Workout Snack: (After Burning 200 Calories) 2 Slices of Cheese- 220 Calories 10 Whole Wheat Crackers- 150 Calories 16 fl. oz. of Water- 0 calories Total Meal Calories: 370 Calories

36: Day 6- Nutrition Plan | Approximate Daily Caloric Intake: 2,500 Caloric Intake Checkpoint: 675 Calories | Lunch: 5 Cups of Chicken Salad- 350 Calories 8 fl. oz. of Berry Fruit Smoothie- 115 Calories | Total Meal Calories: 465 Calories Total Caloric Intake: 1,140 Calories

37: Afternoon Snack: 1 Croissant with 1 Serving of Cream Cheese- 350 Calories 1 Granny Smith Apple- 80 Calories Total Meal Calories: 430 Calories Total Caloric Intake: 1,570 Calories

38: Day 6- Nutrition Plan | Approximate Daily Caloric Intake: 2,500 Caloric Intake Checkpoint: 1,570 Calories | Dinner: 1 Plate of Seafood Pasta with Vegetables- 800 Calories 8 fl. oz. of Sprite- 140 Calories Total Meal Calories: 2,510 Calories

39: Total Caloric Intake for Day 5: 2,510 Calories

40: Day 7- Nutrition Plan | Approximate Daily Caloric Intake: 2,500 | Breakfast: 1 Hot pocket- 170 1 Cup of Strawberries- 45 Calories 1 Glass ofApple Juice- 120 Calories | Total Meal Calories: 335 Calories

41: Exercise 1 hour after breakfast Post Workout Snack: (After Burning 200 Calories) 2 Cups of Baby Carrots- 60 Calories 2 TBSP Bacon Ranch- 140 Calories 8 fl. oz of Water- 0 Calories | Total Meal Calories: 200 Calories

42: Approximate Daily Caloric Intake: 2,500 Caloric Intake Checkpoint: 335 Calories | Total Meal Calories: 650 Calories Total Caloric Intake: 985 Calories | Day 7- Nutrition Plan | Lunch: 1 Large Taco- 570 Calories 8. fl. oz. of Sweet Tea- 80 Calories

43: Afternoon Snack: 2 Cups of Fruit Salad- 250 Calories Total Meal Calories: 250 Calories Total Caloric Intake: 1,235 Calories

44: Day 7- Nutrition Plan | Approximate Daily Caloric Intake: 2,500 Caloric Intake Checkpoint: 1,235 Calories | Dinner: 1 Piece of Grilled Steak- 500 Calories 5 Cups of Mixed Salad- 100 Calories 1 Cup of Lemonade- 100 Calories 1 Slice of Apple Pie for Dessert- 400 Calories 1 Cup of Milk- 100 Calories Total Meal Calories: 1,200 Calories

45: Total Caloric Intake for Day 5: 2,435 Calories

46: Exercise Plan | Arms- LIft 10 lb pound weights 10 times for 4 reps- 30 Minutes | Daily Mile run- 7 Minutes | Core- 30 Sit-ups 5 Minutes | Monday | Tuesday | Daily Mile run- 7 Minutes Arms-10 lb Medicine Ball Throws 15 reps of 15 - 13 minutes Core- 20 Decline Oblique Crunches per side 1 reps - 20 minutes

47: Wednesday | Daily Mile run- 7 Minutes Arms-20 Push Ups 2 reps- 15 minutes Core- Air Bikes- 2 minute rotations for 10 minutes 12 second breaks Yoga- 15 minutes | Thursday | Daily Mile run- 7 Minutes Arms- 25 pull ups 1 reps 10 minutes Core- 25 leg lifts for 10 minutes | Remember: GO HARD AND DON'T STOP UNTIL YOU'RE DONE

48: Friday | Daily Mile Run- 7 minutes Core- Air Bicycling- 20 minutes Arms- Bench 4 reps of 55 7 times- 20 minutes | Saturday | Daily Mile Run- 7 minutes Core- 25 Vertical leg crunches- 2 reps-15 minutes Arms- 20 dead lifts of 40 lbs- 15 Minutes | Remember: GO HARD AND DON'T STOP UNTIL YOU'RE DONE

49: Sunday | Daily Mile Run- 7 minutes Core- Plank for 60 seconds for 5 reps, resting in between for 2 minutes- 15 Minutes Arms- 15 lb Dumbbell Shoulder Presses do as many as possible in 15 Minutes

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  • By: James a.
  • Joined: almost 5 years ago
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About This Mixbook

  • Title: Maintaining a Healthy Weight
  • A Meal Plan & Exercise Plan for Maintaining a Healthy Weight
  • Tags: None
  • Started: almost 5 years ago
  • Updated: over 4 years ago

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