S: The Health Plan Of The Century
FC: The Health Plan Of The Century | The Guide For Everyone | I Health Book By Casey, Corey , David, Tray, and Bradley.
1: HEALTH PLAN OF THE CENTURY | This book will teach you how to maintain a healthy lifestyle while still keeping in mind your work and daily routine.
2: Monday: Breakfast: Lunch: Dinner: | Milk : 149 Calories Eggs: 143 Calories GrapeFruit: 123 Cal. | Fruit Salad: 357 Cal. Had a V8 : 57 Calories | Tofu: 303 Calories Apple Juice: 228 Cal. | Snacks: | CornPuffs: 396 Cal. Yogurt :127 Cal.
3: No physical activities today. let the body rest and stretch out muscles.
4: Tuesday: Breakfast: Lunch: Dinner: Snacks: | Cinnamon Bun: 286 Cal. Orange Juice: 175 Cal. | Cheese Pizza(2): 463 Cal. | Protein Shake: 120 Cal. Broccoli: 109 Cal. Bean Soup: 210 Cal. Ice Cream: 137 Cal. | Apple: 72 Cal.
5: Weight Lifting (8-15 reps) 20 Minutes
6: Wednesday: Breakfast: Lunch: Dinner: Snacks: | Milk: 149 Cal. Fried Eggs: 149 Cal. Grapefruit: 123 Cal. | Fruit salad w/ mayo: 357 Cal. V8: 57 | Tofu: 303 Cal. Apple juice: 228 Cal. | Corn Puffs: 396 Cal. Plain Fat free Yogurt: 127 Cal.
7: running,leisure (5 mph) 40 minutes (8-9min/mile)
8: Thursday: Breakfast: Lunch: Dinner: Snacks: | Waffles: 86 Cal. Water: 0 Cal. Breaded Chicken: 251 Cal. Mashed potatoes: 106Cal. Cheese: 561 Cal. Beef Stir Fry: 309 Cal. Potatoes: 170 Cal. Ice cream: 143 Cal. Cinnamon bread: 69 Cal. Cupcake: 144 Cal. Caramel Apple: 162 Cal
9: No physical activities today. let the body rest and stretch out muscles.
10: Friday: Breakfast: Lunch: Dinner: Snacks: | Pork Bacon 97 Cal Vegetables 137 Cal Milk 83 Cal Anisette Toast 93 Cal | Turkey/Ham/Beef Sub 172 Cal Fruit Salad 55 Cal Artichoke 116 Cal | Quinoa 444 Cal Tofu pie w/ Fruit 300 Cal | Fruit Yogurt 257 Cal Apple 72 Cal Beef Jerky 39 Cal
11: bicycling 5.5 mph 30 mins.
12: Saturday: Breakfast:egg,cheese,and sausage on a bagel 761 cal. Lunch: watermelon (raw) Quinoa (cooked) 536 cal. Dinner: beef and veggie stir fry(with carrots and broccoli). no snack today!
13: calisthenics,sit-ups,push-ups,pull-ups,jumping jacks. 1 1/2 hours
14: Sunday: Breakfast: Lunch: Dinner: Snacks: | Oatmeal with Raisins:158 Cal. Orange juice:112 Cal Pancake: 206 Cal. | Meatball Sub: 444 Cal. Chips: 107 Cal. Soda: 570 Cal. | Steak: 570 Cal. Red wine: 125 Cal. | Chips: 107 Cal. Granola bar: 188 Cal.
15: No physical activities today,let the body rest and stretch out muscles.
16: Staying hydrated is a very important thing to consider with this health plan. Drink at least two cups of water with every meal, snacks included. This Plan does not dictate what you can and cannot eat. As long as you pack enough calories (not too much and not too little) you should be fine. It is best to record your progress and calorie intake on a helpful interactive site. For example: choosemyplate.gov would be good for keeping track of nutrition and physical activity. It is also to take a break from exercise about two days a week.