FC: Ai Se Eu Te Pego Workout. | Cristiano Ronaldo
1: Nutrition Plan Day 1. Total Calories: 1656. | Breakfast | Fiber One Cereal with Whole Milk. | Lunch Baked chicken, dark meat (no skin) and ketchup | Snacks Canned Tuna (in water)(fat free mayonnaise) Orange Juice (100% Juice) Bananas, Apples, and Spinach. | Dinner Pasta with Meat and Vegetables.
2: Day 2 Total Calories: 1541. | Breakfast Fruit Salad, 100% Fruit Juice Blend | Lunch Whole Wheat Spaghetti Pasta. | Snacks Chocolate - Covered Granola Bar with 100% Orange Juice | Dinner Baked Fish Fillet ketchup.
3: Day 3 Total Calories: 1572 | Breakfast Oatmeal (plain) with Fat Free Milk (skim) | Lunch Baked Potato (eat peel) with sour cream. | Snacks Plain Yogurt, Fat Free, Grapes, and Fruit Smoothie with no milk. | Dinner Chicken Vegetable Soup with Water.
4: Day 4 Total Calories: 1726 | Breakfast Hard or Boiled Egg, with Orange Juice. | Lunch Chicken Sandwich with mayo, tomatoes, and lettuce. | Snack Toasted bread with Peanut Butter and Jelly. | Dinner Meat and Veggie Pizza, Thin Crust.
5: Day 5 Total Calories: 1619 | Breakfast Milkshake, low fat, with 100% whole wheat bread mixed with jelly. | Lunch Baked Chicken Breast (no skin) with ketchup. | Snacks fruit smoothie (no milk) with carrots and broccoli. | Dinner Pasta salad with meat and vegetables.
6: Day 6 Total Calories: 1456 | Breakfast Whole grain cereal with whole wheat | Lunch Sandwich on wheat bread, ham, fat free mayo, lettuce, and spinach. | Snacks fruit salad with water | Dinner Fish with Alfredo Pasta.
7: Day 7 Total Calories: 1569 | Breakfast Toast on fat free butter with fruit. | Lunch Spaghetti Pasta with wheat bread and water | Snacks granola bars and fruit | Dinner Steak with skin potato and macaroni and cheese
8: Day 1 of Exercise Plan | Skills practice from 8 a.m. to noon. Go to the Gym and do a light workout for 30 minutes. Skills practice for an hour.
9: Fitness Practice for 90 minutes. Several periods of running straight cardio for 30 minutes. Gym for a light workout. Fitness practice for 45 minutes | Day 2
10: Technical Drills to enhance skills and ball control for 2 hours. Football tactical exercises to improve understanding with teammates for hour an a half | Day 3
11: Day 4 | High intensity and explosive sprinting drills for 1 hour. Intensity shooting drills for 2 hours. Light workout for lower and upper body strength.
12: Day 5 | 1 hour of intensity shooting drills. 30 minutes of short intensity sprints 1 hour of technical drills and strategy plays. 500 sit ups to end practice.
13: Day 6 & 7 | GAME DAY!!!!!