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Swagg

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Swagg - Page Text Content

S: Seasons of Change

FC: G@b Nutrition plan

1: Meal and Fitness Plan For 2000 - 2400 calorie diet

2: Day 1 - Meal Plan Breakfast A serving (1/2 cup) of Instant Oatmeal 1 Sliced Apple 1 Oat Bran Muffin 1 cup of low-fat milk Lunch Chicken Breast Sandwich 1 cup of Baby Carrots 10 Raw Almonds Low-fat chocolate milk Dinner Spaghetti made with lean meat Wheat Roll or 1 Slice Multi-grain Bread Water or sugar free beverage (8-12 oz) Snack 1 single serving bag of pop corn or banana and 2 tsp of peanut butter

3: Day 1 - Fitness Plan Upper Body Barbell Bench press: 3 sets of 12-15 reps Incline dumbbell press: 3 sets of 12-15 Dumbbell flies: 3 sets of 12-15 reps Lying triceps press: 3 sets of 12-15 reps Triceps pushdown: 3 sets of 12-15 reps Dips: 3 sets of 12-15 reps

4: Day 2 Meal Plan Breakfast 3 scrambled eggs 1 serving (8 oz) of orange juice 1 piece of wheat toast with jelly Orange juice or chocolate milk (8-12 oz) Lunch Large vegetable salad with 4 oz – Chicken Breast 1 piece Wheat or multi-grain bread 1 piece of Fruit – apple, orange, banana Water or sugar free beverage (8-12 oz) Dinner 1 lean meat hamburger on wheat buns 1 medium baked potato 1 serving (1/2 cup)of steamed peas with 1/2 cup of rice A fruit bowl filled with any of your favorite fruits (1 cup) Water or sugar free beverage (8-12 oz) Snack 1 Apples with caramel or 1 cup multi grain cereal with skim milk. | Day 2 | Day 2

5: Day 2 - Fitness Plan 30 minutes of cardio. Treadmill or on the road, jog as fast as possible for a minute ,then walk for a minute, continue to interchange for 30 minutes.

6: Day 3- Meal Plan Breakfast 2 hardboiled eggs Wheat English muffin with natural/ organic peanut butter (2 tsp) 1 serving (8oz) of low-fat milk or orange juice Lunch Turkey on pita bread with lettuce and tomato. 1 serving (15 pieces)of raw almonds 1 large apple Water or sugar free beverage (8-12 oz) Dinner 6 oz chicken breast 1 cup of stir fried vegetables 1 serving (1 cup) of wheat noodles 1 serving of sherbet (1/2 cup) Water or sugar free beverage (8-12 oz) Snack 8 Wheat thins /crackers and cheese | Day 3 | Why it's so important to have water with almost every meal: The process of burning fat requires a sufficient amount of water in the body; Dehydration slows down the fat burning process and sugary drinks add unnecessary calories and fats to your diet.

7: Day 3 - Fitness Plan Shoulders & Abs Military press: 3 sets of 12-15 reps Upright barbell row: 3 sets of 12-15 reps Side lateral raise: 3 sets of 12-15 reps Lying delt raise: 3 sets of 12-15 reps Arnold press: 3 sets of 12-15 reps Hanging leg raise: 3-4 sets of 12-15 reps Oblique crunch: 3-4 sets of 12-15 reps Jackknife: 3-4 sets of 12-15 reps

8: Day 4 - Meal Plan Breakfast 2 wholegrain waffles with 2 tsp of peanut butter 1 serving (1/2 cup) of strawberries 1 serving (8-12 oz) of low-fat chocolate milk or orange juice Lunch Large vegetable salad 1 serving (6 oz) of salmon 1 Wheat roll Water or sugar free beverage (8-12 oz) Dinner 1 serving (1 cup) of Chilly made with lean meat or turkey 1 sweet potato 1 slice of corn bread Fruit for dessert Water or sugar free beverage (8-12 oz) Snack Jello or yogurt cup or bagel bites (6 pieces) | Day 4

9: Day 4 - Fitness Plan Join an aerobics class at your nearest gym and complete a session under the instructor. If not possible to join a gym or attend an aerobics class, continue interval jogging/ walking but attempt it at 1min.15 seconds each interval.

10: Day 5 - Meal Plan Breakfast 1 serving (1 cup) of whole grain cereal with milk 1 serving (1/2 cup) of blueberries 1 piece of whole wheat toast with jelly 1 serving of low-fat chocolate milk or orange juice (8-12 oz) Lunch turkey sandwich on wheat bread 1 apple 1 pack of baked chips Dinner 1 serving of lean steak (6 oz) 7 asparagus spears 1 baked potato Fruit or a serving of ice cream for dessert (1 cup) Snack Home-made fruit milk shake (12 oz with skim milk) or bagel with cream cheese

11: Day 5 - Fitness Plan Legs and Abs Barbell squat: 3 sets of 12-15 reps Dumbbell lunge: 3 sets of 12-15 reps Standing Calf raises: 3 sets of 12-15 reps Hanging leg raise: 3 sets of 12-15 reps Oblique crunch: 3 sets of 12-15 reps Jackknife: 3 sets of 12-15 reps

12: Day 6 - Meal Plan Breakfast 1 - 12 oz Fruit smoothie 2 egg omelet with ham and cheese 1 piece of whole wheat bread with jelly Lunch 2 chicken burrito 1 serving (1 cup) of rice 1 serving (1 cup)of Mexican style beans Water or sugar free beverage (8-12 oz) Dinner (8 oz) spaghetti with lean meat sauce 1 piece of multigrain bread A garden salad Water or sugar free beverage (8-12 oz) Fruit or a serving of ice cream for dessert (1 cup) Snack 1 cup of fresh fruit (blueberries, strawberries and grapes) or nutella (2 tsp) with 1 piece whole wheat toast

13: Day 6 - Fitness Plan Do the stationary bicycle for 30 minutes; resistance 5 as fast as you can. After done with the cycling then do 2 sets of 10 push ups. Do them as slow as you need, it doesn't have to all be at 1 time just complete them.

14: Day 7 - Meal Plan Breakfast 1 cup of oat meal with fruit and nuts 1 serving (8 oz) of low-fat yogurt 1 (12 oz) protein shake Lunch 2 servings (2 cups) of chicken & corn chowder soup 1 grilled cheese sandwich on wheat bread Water or sugar free beverage (8-12 oz) Dinner 10 grilled or boiled Shrimp 1 serving (1/2 cup) of pasta salad 1 serving (1/2 cup) of baked zucchini 1 sweet potato Water or sugar free beverage (8-12 oz) Fruit or a serving of ice cream for dessert (1 cup) Snack Chips (12 chips) and salsa (4 tsp) or fruit smoothie (12 oz)

15: Day 7 - Fitness Plan Back & Biceps Stiff-legged deadlift: 3- sets of 12-15 reps Wide-Grip Lat pulldowns: 3 sets of 12-15 reps Seated cable rows: 3 sets of 12-15 reps Bent Over Two-Dumbbell rows: 3 sets of 12-15 reps Barbell curls: 3-4 sets of 12-15 reps Preacher curls: 3-4 sets of 12-15 reps Incline dumbbell curls: 3-4 sets of 12-15 reps

16: For any questions on the different lifts in the work out program go to bodybuilding.com and type in the name of the exercise and there will be video and descriptions on how to do the exercises.

17: Larry Gonzales Larry was a pro football player who played for the Broncos. Sadly he had an injury that would change his life. He blew out his knee in a playoff game. He was in his prime at 25. On his recovery knowing that he wouldn't be able to play the sport he love he begin to go into depression. He become careless about his weight and started eating away his pain and emotions. His wife tired of his attitude towards his injury left him. After his wife left him he wanted to change his ways. He wanted to get back in shape and healthy again.

18: Larry Gonzales Age: 26 Weight: 280 Height: 6'0 Timeline: February 22, 2012-February 22, 2013

19: The First time you lift on the workout plan don't strain yourself with lots of weight. Do your max out( as much as you can do in one lift) and do the reps with 70% of that weight. | Larry Gonzales

20: These Are The Moments I Live For

23: 2011

24: Warm & Cozy

25: wonderland | Dashing Through the Snow

27: Home is where there's someone to love, and someone to love us.

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  • Title: Swagg
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  • Started: almost 5 years ago
  • Updated: over 4 years ago

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