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Vintage Year In Review Book

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Vintage Year In Review Book - Page Text Content

FC: 2014 | 7 Plans to Success | Nutrition/Exercise Plan for Jim, a 21 year old man trying to maintain his weight and muscle mass

2: Day 1 Breakfast 1 Cups Shredded Wheat Cereal (255) 1 Cup (1%) Milk (158) Morning Snack 1 Medium Banana (105) Lunch 6" Whole Wheat Pita (160) cup reduced fat cottage cheese (101) 4 oz. (~110g) Tuna (Canned, Water-packed). (132) 1 tsp Olive Oil (40) 1/2 a tomato, 1/2 a cucumbers (37) Afternoon Snack 14 Raw Almonds (107) 1 Medium Apple (93) Dinner 8 oz. (~220g) Chicken Breast (skinless boneless) - cook in griller. (200) 1 Cup Broccoli (55) 1 Cup (cooked) Brown Rice (324) 1 Tablespoon Honey mustard for seasoning (65)

3: Day 2 Breakfast Wheat Cereal: 1 cup (113) Fat-free Milk: 1 cup (80) Topped with bananas (75) Morning snack: Chocolate Strawberries (5) Lunch Tuna Sandwich: Whole Wheat bread (138) Condiments: Lettuce, tomato, mayo, diced apples 1% milk (100) Afternoon snack: 1/2 cup of nuts (270) Dinner 3 cups of Shrimp Scampi with whole grain pasta (522+864= 1386) Side: 3 cups of caesar salad w/ romaine (540) Pepsi (150)

4: Day 3 Breakfast Whole wheat pancake (92) 1 tbsp maple syrup (52) Water w/ sweetener (50) Morning snack: Trail mix w/ peanuts and almonds (365) Lunch PB&J with white bread (327) Fat free milk: 1 cup (80) Dinner Steak (852) Wine: 1 glass (123) Baked potato (161)

5: Day 4 Breakfast 1 hard boiled egg (78) 2 slices wholemeal toast (350) Morning Snack: 1/2 cup Dried blueberries and water (300) Lunch (450 cals) Three bean salad (Onions, cherry tomatoes, green pepper) Afternoon snack: Doritos (350) Dinner 3 oz Lamb chop with potato and 1/2 cup of vegetables (488)

6: BREAKFAST 1 Cup Skim Milk (86) 1 Orange, medium (46) 1 1/2 Cups Cheerios Cereal (165) 1 Hard Boiled Egg (78) MORNING SNACK Pineapple-Raspberry Parfaits (120) LUNCH Lemony Lentil Soup - 16 oz (260) 1 Whole-Wheat Pita Bread, small (170) 1 Fudgsicle, no sugar added (60) AFTERNOON SNACK 2 Tablespoons Prepared Hummus (25) 4 Ounces Carrot Sticks (25) DINNER 3/4 Cup Cooked Brown Rice (161) 1 Cup Steamed Spinach (41) Grilled Steak with Pepper Relish(860) 1 1/2 Cups Cantaloupe Melon (86)

7: BREAKFAST Egg’n Muffin (60) Orange Juice (1 cup) (39) MORNING SNACK Fruit Yogurt (1 cup) & Bran Mix (1 T.) (170) Water with Lime Twist (1 cup) (10) LUNCH Tropical Chicken Salad (400) Three Bean Salad (180) Baked Apple (1/2 large) (81) Unsweetened Iced Tea (1 cup) (2) AFTERNOON SNACK Fat-Free Fig Bars (2 bars) (37) Skim Milk (1 cup) (87) DINNER Garlic Chicken (233) Wild Rice (1 cup) (571) Zucchini/Summer Squash (1 cup) (65) Light Pound Cake (109) Diet Soda (12 ounces) (4)

8: BREAKFAST 1 Whole Grain Oat Bran Bagel (200) 1 Cup Skim Milk (87) 1/2 Cup Blueberries (47) 1 Tablespoon Creamy Peanut Butter (94) MORNING SNACK 1 Apple, small (116) LUNCH 1 Cup Tossed Salad Mix (22) Eggs & Ham Frittata (268) 1/2 Cup Cooked Brown Rice (109) 1/2 Cup Fresh Pineapple (82) AFTERNOON SNACK 6 Ounces Nonfat Vanilla Yogurt (104) DINNER 3/4 Cup Steamed Carrots (27) 1 Cup Skim Milk (87) 12 Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard (709) 1 Nectarine, medium (62)

9: 1 Minute Jumping Rope – The first interval uses a skipping motion. There are many variations on this style but the one in the video above has you hopping on one foot, alternating feet with each hop, while kicking the free lifted foot out just in front of your body. 14 Push Ups – You can do full push ups from your toes to make this harder, or “Girl Push Ups” from your knees to make it a little less challenging. If you can do full push ups, do as many of the harder version as you can before switching over to the easier version. 1 Minute Jump Rope – Sixty seconds of hopping with both feet. 14 Toe Touch Crunches – This move tones the abs, quadriceps, and hip flexors. If you want an easier version than the one shown in the video, you can always bend your legs at the knees instead of having them straight out over your hips. 1 Minute Jumping Rope – Sixty seconds of jumping rope in the same fashion that you would if you were jogging, just to make sure that we keep your heart pounding and your lungs gasping for air! 14 Squats – It’s funny but the squats actually end up being a brief opportunity to catch your breath before you go right back into another cardio interval. Squats are fantastic for your glutes, quads, hamstrings and lower back, and they also burn a high number of calories. 1 Minute Single Leg Jumping Rope – Just to really exhaust those calf muscles, we finish up with a single leg hop. Do roughly 15 hops per single leg before you switch feet. | Exercise Plan Plan 1

10: FALL | Day 2 of exercise For 30 minutes of cardio, 10 reps of Bicep curls, Triceps kick-backs, Shoulder presses. Do two sets. Crunches, bicycle kicks, oblique crunches, 30 sec. planks,

11: If you're not a fan of jump rope... | SUMMER | Day 3 of exercise Plank, hold for 30 seconds Side plank, hold for 30 seconds on each side Bicycle crunches, 20 reps Repeat this circuit three more times

12: Day 4 of exercise Wall squat, hold for 30 seconds and build up to 1 minute as you feel more comfortable Jump squat, 10 reps Repeat this circuit two more times, then bike for twenty minutes

13: Day 5 of exercise Do 30 minutes of cardio, your choice Try doing consecutive intervals—1 minute of walking, 1 minute of jogging, 1 minute of sprinting—to maximize your results in minimal time.

14: Day 6 of exercise Walking lunges, 10 reps on each leg Calf raises, 30 raises with both legs, then 15 on each leg Jump squat, 10 reps Repeat circuit two more times

15: Day 7 of exercise Shoulder presses, 10 reps Side plank, hold for 30 seconds on each side Jump squat, 10 reps Repeat circuit two more times

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