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NUTRITION_EXERCISE

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S: Sebastian

FC: Gaining Weight for Skinny People

1: COACHES | Claire Quick Anna Shi 3A | *This plan is based off a teenage male, age 15, 5' 8" and 100 pounds

2: 4 scrambled eggs 400 Calories 1 glass milk 94 Calories Light Yogurt 100 Calories Green Apple 80 Calories | Breakfast | Morning Snack: Orange juice 112 Calories 2 Granola Bars 190 Calories | Day 1

3: Dinner | Well Done 6 oz. Steak 316 Calories Baked Potato 278 Calories Broccoli 4 servings 392 Calories Water 0 Calories | ROCKIES - FIRST BASE | Lunch | Spaghetti w/ meatballs 660 Calories Garlic Bread 2 Slices 300 Calories Salad 33 Calories | Afternoon Snack Mango 107 Calories

4: Breakfast | Cheerios 2 cups 220 Calories Orange 62 calories Oatmeal 2 cups 332 Calories 2 Toast 128 Calories | Dinner | 2 Grilled Chicken 484 Cal. Green beans 88 Cal. Mashed potatoes 200 Cal. Gravy 13 Cal. Corn 132 Cal. | Morning Snack 2465 Calories

5: Lunch | Cheeseburger 359 Calories French fries 271 Calories Carrot Sticks 30 Calories Cola 12 oz. 146 Calories | Day 2

6: Breakfast 2 cups oatmeal 332 Calories 1 glass milk 102 Calories Red Apple 90 Calories 3 4-inch pancakes 222 Calories | Lunch Grilled Cheese 282 Calories 2 servings chips 310 Calories 12 oz coca cola 140 calories

7: 5 | 2 | Dinner Pork Chop 5 oz 278 Calories Corn 132 Calories Mashed potatoes 340 Calories Green Beans 44 Calories | Day 3

8: Breakfast French Toast 2 356 Calories Orange Juice 112 Calories 4 eggs scrambled 398 Calories | Lunch 3 Beef Tacos 292 Calories Bean Burrito 370 Calories Spanish rice 162 Calories | Day 4

9: Dinner Double Cheese Burger 990 Calories Baked Beans 239 Calories Fries 271 Calories | Snack 12 Celery sticks 1 Calorie

10: 126 | 126 | D | 3 | (TEAM) | (TEAM) | VS | Breakfast 2 Waffles 436 Calories Apple Juice 1 cup 117 Calories Grapes 62 Calories 2 pieces Bacon 69 Calories | Lunch Turkey Sandwich 210 Calories Chips 150 Calories Orange 62 Calories Coke 97 Calories | Day 5

11: Dinner Pot Roast 282 Calories Potatoes 510 Calories Carrots 162 Calories Celery 14 Calories

12: Breakfast Cinnamon Roll 290 Calories Fruit salad 125 Calories Milk 1 cup 102 Calories | Lunch 2 Hot dogs 274 Calories Fries 271 Calories Water 0 Calories

13: Dinner Ribs 465 Calories Corn on the cob 155 Calories Baked Potato 278 Calories | Day 6

14: Breakfast Whole grain cereal 190 Calories Pear 96 Calories 2 Toasts 154 Calories

15: Lunch Chicken Soup 3 servings 258 Calories Grilled Cheese 680 Calories Crackers 182 Calories | Dinner Meatloaf 2 servings 296 calories Cheesy potatoes 90 Calories Green beans 88 Calories | Day 7

16: Exercise Plan | * Person should progressively add more weight to their exercises as needed with the low reps to build muscle.

17: Week 1, 3 days Beginner bench press position Beginner barbell curl position Beginner Leg press position 15 Crunches Quarter Mile Run per day Week 2, 4 days 2 Reps Run half mile each say 10 Bench Press 20 pounds 10 Barbell Curl just the bar 15 Crunches with arms crossed over chest 45 degree Leg Press 10

18: Week 3, 5 days 3 Rep Run 3/4 mile each day 15 Lat Machine Pull Downs 15 Leg curls 50 Crunches arms crossed over chest 10 Dumbbell Pullover 10 Wrist Curl

19: Week 5, 6 days 5 Reps 100 Knee ups 1.5 mile run 25 Leg Extension 20 Flat Bench Lying Dumbbell Curl 25 Incline Bench Press 40 pounds 30 Seated Cable Row | Week 4, 5 days 4 Reps 100 Crunches arms crossed over chest 20 Standing Barbell Curl 25 Hack Squats 1 Mile Run 20 Arnold Presses (40 pounds, 20 on each side.) 15 Triceps kickback

20: Week 6, 6 days 5 Reps 2 Mile Run 20 Each Arm Cable Cross Overs 20 Dumbbell Stiff Leg Dead-lifts 15 Dumbbell Dead lift 150 Crunches 15 (per arm) Single Side Cable Lateral Raise 15 Dumbbell Lunges

21: 0 | 1 | 15 00 | Get fit! Be fit!

23: Sebastian Processing...

24: Live Healthy

25: Credits: http://www.building-muscle101.com/weight-lifting-exercise.html http://caloriecount.about.com/

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Anna Shi
  • By: Anna S.
  • Joined: almost 5 years ago
  • Published Mixbooks: 0
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About This Mixbook

  • Title: NUTRITION_EXERCISE
  • Tags: None
  • Started: almost 5 years ago
  • Updated: over 4 years ago

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