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Nutrition and exercise plan

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S: Nutrition Plan

BC: Allan Montejano :D Dorrian Ogas :o John Blasingame :)

FC: Nutrition Plan | By: John Blasingame Dorrian Ogas Allan Montejano

1: Note: This is based on a 15 year old boy, who weighs 172 lbs, is 5 foot 7, exercises for two hours a day, and has to consume 3200 calories each day. Additionally, if you do not like a food on this nutrition plan, you may replace it with a food with equal calories.

3: Day 1 | Day 4 | Day 7 | One 16.9 oz bottle of water is included with each meal

4: Meal 1-3 | Meal 1: Two eggs (140), one piece of toast (78), one cup of strawberries (49), 1/4 cup of cashews (189), one banana (72) Total Calories: 528 | Meal 2: Clif bar (190), small gatorade (20), orange (62), nature valley granola bars (180), eleven almonds (750) Total Calories: 527 | Meal 3: Grilled Chicken Sandwich with ketchup (277), rice (204), an apple (53) Total Calories: 534

5: Meal 4-6 | Meal 4: Turkey sandwich (245), mashed potatoes (210), one and a half cups of carrots (78) Total Calories: 533 | Meal 5: A bowl of Ramen noodles (380), two slices of pineapple (65), Kool Aid (90) Total Calories: 535 | Meal 6: 4 oz cooked salmon (233), two glasses of milk (181), corn (133), rice cake (50).

6: Day 2 | Day 5 | One 16.9 oz bottle of water is included with each meal

7: Meal 1 1 7" waffle (218), Maple syrup (52), 2 cups of orange juice (242), 1/4 cup of strawberries with half cup low fat yogurt (27), Total Calories: 539 | Meal 2 1 cup of pretzels (171), EAS protein shake (180), 1 string cheese (80), Banana (105) Total Calories: 536 | Meal 3 1 foot long turkey breast and black forest ham (560) Total Calories: 560 | Meals 1-3

8: Meal 4: Chef Salad (368), Nature Valley Fruit Bar (80), Two Hershies Kisses (50) Total Calories: 497 | Meal 4-6 | Meal 5: Six Austin Peanut Butter Crackers (190), Slim Jim (116), Colby Cheese Squares (110), Lemonade (99) Total Calories: 515 | Meal 6: Chicken Quesadillas (525), 12 oz gatorade (75) Total Calories: 600

9: Day 3 | Day 6

10: Meal 1-3 | Meal 1: Bagel (283), Cream cheese (35), English Muffin (120), Peach (38), Strawberry Jelly (50) Total Calories: 526 | Meal 2: Blueberry Greek Yogurt (140), Peanuts (166) Gatorade (50) Nature Valley Granola Bar (180) Total Calories: 536 | Meal 3: Grilled Cheese (392), Chicken noodle soup (60), Carrots (52) Total Calories: 523

11: Meal 4-6 | Meal 4: Two cups of spaghetti (442), Nabisco oreos (100) Total calories: 542 | Meal 5: Protein Bar (190), Banana (105), Cashews (156), Blueberry muffin 1/2 (80) Total Calories: 531 | Meal 6: Three ribs (279), corn on the cob with butter (155), Milk (102), Frozen yogurt (90) Total Calories: 626

13: The Exercise Plan is based on a highly active 15 year old boy who consumes 3200 calories a day. It includes one hour of cardiovascular exercising each day along with one hour of weightlifting each day.

14: Exercise Plan | (Cross Training)

15: The 15 year old uses the same running and weight lifting each week, just increases weight each week.

16: Monday | Agility (4 drills, 15 minutes each) : Speed bags (1 leg through each hole, 2 legs, 2 legs facing the side, etc.), ladders (same as bags), W-cone drill (sprint-sprint, sprint-backpedal, sprint-shuffle), and seat rolls/mat drills. | Weightlifting: Power cleans 2x8 and 1x6, Bench Press 4x5 @ 80% and 2x3 @ 90%, Three way pushups 3x10 each way, Dumb Bell Curls 3x10, Dumb Bell Bench 4x15, Tricep Pressdowns 3x8.

17: Tuesday | Running (4 drills, 15 minutes each) : Sleds (10x15 yards), hills (15 hills), 20 40 and 60 yd sprints (4 of each), and 3 50-second runs. | Weightlifting: Knee jumps 4x5, squat 6x5 @ 70%, DB calf raises 3x10 each way, front squat 4x5, RDL 3x10, Box Jumps 4x5

18: Wednesday | Jump circuit (4 drills, 15 minutes each): Jump ropes (175x5), boxes, line jumps, broad jumps. | Weightlifting: Clean and jerk 4x5, incline 6x5 @ 70%, bent over rows 3x10, DB incline 3x15, 3-way shoulders 3x10.

19: Thursday | Sprints (30 minutes per drill): Broken 300s (6 of them), and 10x40 yd sprints. | Weightlifting: Knee jumps 4x5, box squat 6x5, good mornings 3x10, DB calf raises 3x10, BB lunge 4x6

20: Friday, Saturday, Sunday Rest and Recover | Allan was here :) SHHH

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  • By: John B.
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  • Title: Nutrition and exercise plan
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  • Started: almost 5 years ago
  • Updated: over 4 years ago

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