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Nutrition and Exercise Plan

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Nutrition and Exercise Plan - Page Text Content

S: Nutrition and Exercise Plan

FC: Nutrition and Exercise Plan

1: Daily Calorie Allowance: 2400

2: Grains: 8oz per day One ounce of grains 1 cup of cooked pasta, rice, or cereal 1 tortilla (6 inches in diameter) 1 slice of bread (1 ounce) Vegetables: 3 cups per day One cup of vegetables 1 cup of raw or cooked vegetables 1 cup of 100% vegetable juice 2 cups of leafy green salad Fruits: 2 cups of fruits per day One cup of fruit 1 cup of raw or cooked fruit 1 cup of 100% fruit juice 1 cup of dried fruit

3: Dairy: 3 cups per day One cup of dairy 1 cup of milk 1 cup of yogurt 2oz of processed cheese (American) Protein Foods: 6 oz per day One ounce of protein food 1 egg 1 tablespoon of peanut butter 1 ounce of lean meat, poultry, seafood Oils: 7 teaspoons per day 1 teaspoon of oil 1 tsp. of vegetable oil (canola, corn, olive) 1 tsp. of mayonnaise 2 tsp French dressing

4: Egg White Pancakes w/ | Pancake Syrup, Reduced Calorie (2 tbsp, 48 Calories) Margarine-Like Spread 40% Fat (1 tbsp) Coffee (1 cup) Orange Juice Plus Calcium (4 fl oz)

5: Morning Snack | 1 pear Low salt vegetable juice (6oz) 4 Graham crackers Peanut Butter (2 tablespoons) | Oatmeal (1 cup) 1 banana Coffee (1 cup) Orange Juice plus calcium (4 oz) | Fruit smoothie cooler Toasted mixed grain bread (1 slice) Cream Cheese, soft, light, plain (2 tbsp) Brewed coffee (1 cup) | Alternatives

6: Lunch | Tuna Salad Pita Sandwich 30 seedless red or green grapes 18 unsalted pretzels Milk 2% (1 cup)

7: Lunch Snack Low fat almond granola bar Fruit punch sugar free drink mix (8 oz) | Alternatives | Roast beef and horseradish sandwich Home on the ranch style vegetables Low fat cottage cheese (6 oz) Small apple Diet Soda (12 oz) Turkey sandwich Green vegetables with sesame ginger dressing 1 Pear Diet Soda (12 oz)

8: Spaghetti and Turkey Meatballs Salad (1.5 cups) "Home on the ranch" Style Vegetables Light ranch dressing (2 tbsp) 2 slices of french bread Margarine-like spread, 40% fat (2 tbsp) Brewed Green Tea (1 cup) | Dinner | Evening Snack 1 low fat chocolate pudding snack 2% milk (1 cup)

9: Alternatives | Red Peppered Chinese Scallops Sesame ginger coated vegetables Chow Mein (1/2 cup) Brewed green tea (1 cup) Salmon pasta salad 2 slices of french bread Margarine-like spread 40% fat (2 tbsp) Grilled herb tomatoes Apple Walnut bread pudding Brewed green tea (1 cup)

10: Breakfast | Alternatives | Apple egg white pancakes Reduced calorie syrup (2 tbsp) Margarine-Like spread 40% fat (1 tbsp) Brewed coffee (1 cup) Orange juice plus calcium (1 cup) | Banana breakfast shake Brewed coffee (1 cup) | Heart healthy eggs benedict Low fat hollandaise sauce Brewed coffee (1 cup) Orange Juice plus calcium (8 oz) Banana breakfast shake | Cereal (2 cups) Banana (1/2 of medium size) 2% milk (1 cup) Seedless raisin (1 box) Orange juice plus calcium (4 oz)

11: Lunch | Roast beef and horseradish sandwich Baked beans w/ maple cured bacon (1/2 cup) Grapes (20, seedless) Salad (1 1/2 cup) Diet Italian dressing (2 tbsp) Brewed coffee (1 cup) | Pepperoni pizza sandwich Green beans (1 cup) Apple Diet soda (12 oz) | Turkey sandwich Salad (1 1/2 cup) Light ranch dressing (2 tbsp) Strawberries (1 cup) Diet soda (12 oz)

12: Alternatives | More | Lunch (cont.) | Italian grilled cheese and tomato sandwich Spinach (1 cup) Diet Italian dressing (2 tbsp) Vegetable soup (7.5 oz) 2% milk (1 cup) | Dinner | Tomato spinach stuffed chicken breast Mashed potatoes Green beans with almonds (1 cup) Baked apple Brewed green tea (1 cup)

13: Dinner (cont.) | Cherry tomato turkey meatballs Chunky spaghetti sauce (1/2 cup) Spaghetti pasta (1 cup) Salad (1 1/2 cup) Light ranch dressing (2 tbsp) Cantaloupe crush | Chicken quesadillas Light sour cream Low salt salsa Brewed green tea | Broiled spice herb chicken Parmesan angel hair pasta (1.5 servings) Carrot (1 cup) Garlic bread (1.7 oz) Sweet tea (1 cup) Creamy fruit cup

14: Morning Snack Alternatives | 4 Graham crackers 2% milk (1 cup) | Peach Reduced Fat Crackers (15) Peanut Butter (1 1/2 tbsp) 2% Milk (1 cup) | Celery (1 cup) Peanut Butter (2 tbsp) 2% milk (1 cup) | Low fat blueberry muffin 2% milk (1 cup) | Pear Sugar free berry blend drink mix (8 oz) Reduced fat crackers (6) | Reduced calorie oat brand bread, toasted Light cream cheese, soft, plain Plum Berry blend drink mix

15: Lunch Snack Alternatives | Honey roasted peanuts (1/4 cup) 2% milk (1 cup) | Low fat chocolate granola/cereal bar 2% milk | Seedless raisins (1 box) Sugar free fruit punch drink mix ( 8 oz) | Medium Kiwi Sugar free fruit punch drink mix (8 oz) | Broccoli flower clusters (1 cup) Light ranch dip (3 tbsp) Sugar free fruit punch drink mix (8 oz) | Peach Sugar free fruit punch drink mix (8 oz) | Evening Snack Alternatives | Cinnamon Baked Banana Sugar free low fat yogurt Lemonade drink mix (8 oz)

16: Evening Snack Alternatives (cont.) | Low fat chocolate éclair 2% milk (1 cup) Cinnamon baked banana 2% milk (1 cup) Creamy fruit cup 2% milk (1 cup) Apple walnut bread pudding 2% milk Light vanilla ice cream Cookies and cream treat -Non fat chocolate cookie (3) -Light vanilla ice cream (1/2 cup) -2% milk

18: Exercise plan | Practice on Monday and Wednesday Workout on Tuesday, Thursday, Saturday and Sunday* | *On competition weekends only workout once that weekend

20: Week 1 | Warm up/Stretch (10 minutes) Body weight squats Bench push ups (advanced: floor push ups) Bent-over row (Bend over with back flat, abs tight, knees bent; lift and lower weights.) Overhead shoulder press Bicep Curl Tricep dips (use stairs, bleachers or a chair) Ab Crunches Plank (30 seconds per set) Straddle stretch (advanced: center split with weight on forearms) Left and right splits (30 seconds per set) Shoulder and chest stretch (Clasp hands behind back and raise arms.) Quadriceps stretch (Bend knee and lift foot backwards). Low back stretch on all fours (Round back up, then arch it down.) | Tips! | Do 3 sets of 10 reps of each exercise listed Use dumbbells or household items such as soup cans or water bottles Alternate two exercises until 3 sets of each exercise are complete.

22: Week 2

23: Warm-up/stretch (10 minutes) Lunges (Step forward and back, alternating legs.) Squat jumps Power push-ups on bench (Push hands off bench as arms straighten; advanced: perform flat power push-up on floor.) Power press with jump (Squat with weights held at shoulder level, then jump off the floor and straighten arms overhead.) Box jumps (Jump up onto a box, bleacher or stairs) Medicine ball pass (Sit on floor, twist and place ball behind you, then twist to other side to pick it up) Repetitive pencil jumps (Point toes.) Repetitive tuck jumps (arms in touchdown motion) Side plank (30 seconds) Abdominal crunches with knee lift Stretches from week 1

24: (TEAM) | (TEAM) | VS | Week 3 | Warm-up/stretch (10 minutes) Walking lunges (3 sets of 10 per leg) High/low V motion drill (High V, clasp, low V, 3 sets of 10; option: hold small dumbbells while performing motions.) Toe touches to 8-counts (3 sets of 5 toe touches; advanced option: 5 continuous whip toe touches) Standing backhandspring (3 sets of 5 backhandspring rebounds; advanced: standing back tucks) Pike jumps to 8-counts (3 sets of 5) Squat jumps (3 sets of 10; advanced: add an overhead medicine ball throw at the top of the jump.) Running tumbling (3 sets of 3 passes) V-ups Plank pose (3 sets of 45-second holds) Side plank switch (Go from right to left side continuously for 30 seconds.) Stretches from week 1

26: Week 4 | Warm-up/Stretch (10 minutes) Body weight squats (10) Power push-ups (10) Standing handsprings or tucks (5) Power press with jump (10) High/low V motion drill (10) Toe touches to 8-counts (5) Oblique (twisting) crunches (15) Medicine ball pass (10 per side) V-ups (10 per leg) Box jump (10) Plank pose (45 seconds) Stretches from week 1

28: Car commercial Fashion/Shopping commercial Food/Restaurant Commercial Jewelery commercial Travel commercial Health/Beauty commercial Movie trailer Commercial for TV show PSA Fitness commercial Miscellaneous | TV Commercial Workout | Weekend workout | Jog in place until commercial ends 30 crunches 30 jumping jacks 20 squats/lunges Plank for entire time 20 hip raises 30 Russian twists 40 high knees 10 right and left leg lifts Exercise of choice Water break

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About This Mixbook

  • Title: Nutrition and Exercise Plan
  • Tags: None
  • Started: about 6 years ago
  • Updated: about 6 years ago