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Cookiemonster's Diet

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Cookiemonster's Diet - Page Text Content

S: Smallest Winners

FC: The real way to lose weight | Smallest Winners | By Zach Dines Zach Sturdevant Zoe McDonald Alexia Ringley | FRUIT | GRAINS | VEGETABLES | PROTEIN

1: Zachery Dines | Nutrition Plan

3: Calories per day: 2,800 | Grains: 11 servings Vegetables: 4 servings Fruits: 3 servings Dairy: 3 cups Protein: 3 servings | Goal: | Caloric intake before starting Smallest Winners: 7,000 calories

4: Nutrition Plan | Breakfast: 7:40 am Snack: 11:00 am Lunch: 1:00 pm Snack: 5:00 pm Dinner: 7:30 pm

5: Day 1

6: Breakfast: | 2 cups - Cinnamon Toast Crunch - 347 calories (8g of fat) (67g of carbs) | 1 cup - Whole Milk - 150 calories (8g of fat) (12g of carbs) | Total calories from breakfast - 533 | 1 - Green apple - 36 calories (19g of carbs)

7: Snack: | 1 bag(49.6g) - Doritos - 250 calories (13g of fat) (30g of carbs) | 1 cup(8oz) - V8 Splash - 70 calories (18g of carbs) | Total calories from snack - 320

8: 14 pieces(85g) - Baby carrots, raw - 35 calories (8g of carbs) | Lunch: | 2 slices - Pepperoni Pizza - 700 calories (32g of fat) (70g of carbs) | 1 can(12oz) - coke - 140 calories (39g of carbs) | Total calories from lunch - 875

9: Snack: | 2 - Oranges - 100 calories (23g of carbs) | 1 - yoplait yogurt - 100 calories (20g of carbs) | Total calories from snack - 200

10: Dinner: | 2 cups - Spaghetti with meatballs - 600 calories (10g of fat) (104g of carbs) | 1 cup - Whole Milk - 150 calories (8g of fat) (12g of carbs) | 1/2 cup - corn - 67 calories (1g of fat) (16g of carbs) | 1/2 cup - broccoli - 15.5 calories (3g of carbs) | Total calories from dinner - 832.5

11: Day 1: Total calories from breakfast, snack, lunch, snack, and dinner: 2,760.5 calories :D

12: Day 2

13: Breakfast: | 1 cup - Whole Milk - 150 calories (8g of fat) (12g of carbs) | 2 - eggs - 180 calories (14g of fat) (4g of carbs) | 2 slice - wheat bread - 90 calories (1.5g of fat) (27g of carbs) | Total calories from breakfast - 420

14: Snack: | Total calories from snack - 246 | 1 bag(1 1/2 oz) - Sunchips Original - 210 calories (10g of fat) (27g of carbs) | 1 - Green apple - 36 calories (19g of carbs)

15: Lunch: | Total calories from lunch - 380 | 1 Turkey Sandwich - 210 calories (3.5g of fat) (36g of carbs) 8 Celery Sticks - 30 calories (8g of carbs) 8 fl oz Apple Juice - 140 calories (35g of carbs)

16: Snack: | Total calories from snack - 320 | 1 PureFit Nutrition Bar - 220 calories (6g of fat) (26g of carbs) | 1 cup - Grapes - 100 calories (30g of carbs)

17: Total calories from dinner- 850 | Dinner: | 1 chicken Quesadilla - 560 calories (37g of fat) (25g of carbs) 1 side of Black Beans - 180 calories (3g of fat) (29g of carbs) 8oz - Orange juice - 110 calories (26g of carbs)

18: Day 2: Total calories from breakfast, snack, lunch, snack, and dinner: 2,216 calories :D

19: Day 3

20: Breakfast: | Total calories from breakfast - 568 | 3 - Whole Wheat Pancakes - 200 calories (6g of fat) (29g of carbs) 4 Slices - Bacon - 218 calories (18g of fat) 1 cup - Whole Milk - 150 calories (8g of fat) (12g of carbs)

21: Snack: | Total calories from snack- 246.5 | 1 cup - mixed fruit - 80 calories (19g of carbs) | 30 crackers - Cheez itz - 166.5 (8.9 of fat) (18.9 of carbs)

22: Lunch: | Total calories from lunch - 635 | 2 - PeanutButter & Jelly Sandwiches - 600 calories (22g of fat) (72g of carbs) 14 pieces(85g) - Baby carrots, raw - 35 calories (8g of carbs) 1 - Iced Tea - 0 calories

23: Snack: | Total calories from Snack - 200 | 2 - Oranges - 100 calories (23g of carbs) 1 - yoplait yogurt - 100 calories (20g of carbs)

24: Total calories from dinner - 858 | Dinner: | 4 - Chicken skinless drumsticks - 520 calories (16g of fat) | 1/2 cup - corn - 67 calories (1g of fat) (16g of carbs) | 70g - mac and cheese - 259 calories (2.6g of fat) (47.5g of carbs) | 2 cups - spinach - 12 calories (1.6g of carbs

25: Day 3: Total calories from breakfast, snack, lunch, snack, and dinner: 2,507.5 calories :D

26: Day 4

27: Breakfast: | Total calories from breakfast - 598 | 2 - eggs - 180 calories (14g of fat) (4g of carbs) 4 Slices of Bacon - 218 calories (18g of fat) 2 slice - wheat bread - 90 calories (1.5g of fat) (27g of carbs) 8oz - Orange juice - 110 calories (26g of carbs)

28: Snack: | Total calories from snack- 243.8 | 6 - Strawberries - 33.8 calories (9g of carbs) | 1 bag(1 1/2 oz) - Sunchips Original - 210 calories (10g of fat) (27g of carbs)

29: Lunch: | Total calories from lunch - 906.5 | 8oz - Apple Juice - 140 calories (35g of carbs) | 2 - PeanutButter & Jelly Sandwiches - 600 calories (22g of fat) (72g of carbs) | 30 crackers - Cheez itz - 166.5 (8.9 of fat) (18.9 of carbs)

30: Snack: | Total calories from snack - 434 | 1 - Mango - 214 calories (1g of fat) (56.2g of carbs) | 1 - PureFit Nutrition Bar - 220 calories (6g of fat) (26g of carbs)

31: Total calories from dinner - 275 | Dinner: | Grilled Chicken Salad - 240 calories (6g of fat) 14 pieces(85g) - Baby carrots, raw - 35 calories (8g of carbs) 1 - Iced tea - 0 calories

32: Day 4: Total calories from breakfast, snack, lunch, snack, and dinner: 2,456.8 calories :D

33: Day 5

34: Breakfast: | Total calories from breakfast - 396 | 1 - Bagel - 210 calories (1g of fat) (45g of carbs | 1 cup - Whole Milk - 150 calories (8g of fat) (12g of carbs) | 1 - Green apple - 36 calories (19g of carbs)

35: Snack: | Total calories from snack - 336.5 | 8 Celery Sticks - 30 calories (8g of carbs) | 2 cup(16oz) - V8 Splash - 140 calories (36g of carbs) | 30 crackers - Cheez itz - 166.5 (8.9 of fat) (18.9 of carbs)

36: Lunch: | Total calories from lunch - 380 | 1 Turkey Sandwich - 210 calories (3.5g of fat) (36g of carbs) 8 Celery Sticks - 30 calories (8g of carbs) 8 fl oz Apple Juice - 140 calories (35g of carbs)

37: Snack: | Lunch: | Total calories from snack - 290 | 1 - Peach - 40 calories (10g of carbs) | 1 bag(49.6g) - Doritos - 250 calories (13g of fat) (30g of carbs)

38: Total calories from dinner - 832.5 | Dinner: | 2 cups - Spaghetti with meatballs - 600 calories (10g of fat) (104g of carbs) | 1 cup - Whole Milk - 150 calories (8g of fat) (12g of carbs) | 1/2 cup - corn - 67 calories (1g of fat) (16g of carbs) | 1/2 cup - broccoli - 15.5 calories (3g of carbs)

39: Day 5: Total calories from breakfast, snack, lunch, snack, and dinner: 2,235 calories :D

40: Day 6

41: Breakfast: | Total calories from breakfast - 677 | 2 cups - Cinnamon Toast Crunch - 347 calories (8g of fat) (67g of carbs) | 1 cup - Whole Milk - 150 calories (8g of fat) (12g of carbs) | 1 - yoplait yogurt - 100 calories (20g of carbs) | 1 Mixed fruit cup - 80 calories (19g of carbs)

42: Snack: | Total calories from snack - 400 | 1 cup - mixed fruit - 80 calories (19g of carbs) | 1 bag(49.6g) - Doritos - 250 calories (13g of fat) (30g of carbs) | 1 cup(8oz) - V8 Splash - 70 calories (18g of carbs)

43: Lunch: | Total calories from lunch - 752 | 8oz - Apple Juice - 140 calories (35g of carbs) | 2 - PeanutButter & Jelly Sandwiches - 600 calories (22g of fat) (72g of carbs) | 2 cups - spinach - 12 calories (1.6g of carbs

44: Snack: | Total calories from snack - 253.8 | 6 - Strawberries - 33.8 calories (9g of carbs) | 1 PureFit Nutrition Bar - 220 calories (6g of fat) (26g of carbs)

45: Total calories from dinner - 715.5 | Dinner: | 2 slices - Pepperoni Pizza - 700 calories (32g of fat) (70g of carbs) | 1/2 cup - broccoli - 15.5 calories (3g of carbs) | 1 - Iced tea - 0 calories

46: Day 6: Total calories from breakfast, snack, lunch, snack, dinner: 2,797.3 calories :D

47: Day 7

48: Breakfast: | Total calories from breakfast - 440 | 3 - Whole Wheat Pancakes - 200 calories (6g of fat) (29g of carbs) | 8oz - Apple Juice - 140 calories (35g of carbs) | 1 cup - Grapes - 100 calories (30g of carbs)

49: Snack: | Total calories from snack - 200 | 2 - Oranges - 100 calories (23g of carbs) | 1 - yoplait yogurt - 100 calories (20g of carbs)

50: Lunch: | Total calories from lunch - 705 | 2 - PeanutButter & Jelly Sandwiches - 600 calories (22g of fat) (72g of carbs) 14 pieces(85g) - Baby carrots, raw - 35 calories (8g of carbs) | 1 cup(8oz) - V8 Splash - 70 calories (18g of carbs)

51: Snack: | Total calories from snack - 275 | 8 Celery Sticks - 30 calories (8g of carbs) | 14 pieces(85g) - Baby carrots, raw - 35 calories (8g of carbs) | 1 bag(1 1/2 oz) - Sunchips Original - 210 calories (10g of fat) (27g of carbs)

52: Total calories from dinner - 738 | Dinner: | 1 half rack - baby back ribs - 486 calories (30g of fat) | 1/2 cup - corn - 67 calories (1g of fat) (16g of carbs) | 14 pieces(85g) - Baby carrots, raw - 35 calories (8g of carbs) | 1 cup - Whole Milk - 150 calories (8g of fat) (12g of carbs)

53: Day 7: Total calories from Breakfast, snack, lunch, snack, dinner: 2,358 calories :D

54: 7,000 -4,200 2,800 Goal In Zachery's nutrition plan the calories have been cut down by 4,200. He is still able to eat the foods he enjoys.

55: Zachery Dines | Exercise Plan

56: Day 1: -2 1/2 mile jog

57: Day 2: -20 laps in the pool -8 burpies

58: Day 3: -Medicine ball throw above head let it drop and repeat 20lbs 1 minute -jumprope 2 minutes each- right leg, both legs, left leg -1 mile sprint

59: Day 4: -Elliptical 20 minutes -Planks 5 sets of 1 -Lay on back lift legs 6 inches of the ground 4 sets of 30 seconds

60: Day 5: | -Push-ups 5 sets of 20 -Sit-ups 5 sets of 25

61: Day 6: | -Box jumps 10 sets of 5 -Pool run 10 laps run as far as you can stand, then swim the rest of the way

62: Day 7: | -Cone jump 2 minutes -5 mile bike ride

63: Day 8: | -7 mile run

64: Day 9: | -Jumprope both feet four 5 minute intervals -2 mile jog

65: Day 10: | -20 burpies -Bicycles five 1 minute intervals -2 mile weighted jog

66: Day 11: | -2 mile run -50 push-ups -100 sit-ups -1/2 mile walk

67: Day 12: | -2 1/2 mile run -70 push-ups -150 sit-ups -1 mile jog

68: Day 13: | -3 mile run -90 push-ups -200 sit-ups -2 mile walk

69: Day 14: | -3 1/2 mile run -120 push-ups -250 sit-ups -2 1/2 mile jog

70: Repeat 2 week work out. | 220 -40 180 | This 2 week exercise can help with weight lose | Drink plenty of water while exercising

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  • By: cookie m.
  • Joined: almost 5 years ago
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About This Mixbook

  • Title: Cookiemonster's Diet
  • Cookiemonster is simply to fat and needs to lose weight.
  • Tags: losing weight
  • Started: almost 5 years ago
  • Updated: over 4 years ago

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