FC: Trevor Loses Weight! | By: Trevor, Jessie, and Talia
1: Nutrition Plan Monday BREAKFAST 1 cup of milk(nonfat) A fresh banana .05 large .13 cups of almonds Lunch Romaine Lettuce(2 cups) 1 flour tortilla Sour cream, reduced fat, 2 tbsp Black beans(.25 cups) Cheddar cheese(.13 cups) Dinner Baby carrots(5) Tea(6 fl oz) Hummus( 2 tbsp) 1 whole wheat English Muffin
2: Tuesday Breakfast Egg Whites Toast( no butter) 1 cup of water Apple Lunch Celery sticks Peanut butter 100% fruit juice Dinner Salmon 6 oz brewed tea 1/2 cup of brown rice Yellow corn on the cob
3: Wednesday | Breakfast Bowl of oranges blue berries bananas. A glass of milk Lunch A mini salad with veggies. Avocado and Vinaigrette Fresh apple juice Dinner Salmon and halibut Steamed Veggies with water
4: Thursday | Breakfast 1 cup of milk 12 fresh strawberries walnuts Lunch Provolone cheese Red ripe tomatoes Sweet bell peppers 1cup of water Dinner whole wheat tortilla lettuce, salsa. water
5: Friday | Breakfast Dried fruit whole wheat toast(1 slice) 1 cup of skim milk apricot jam Lunch Herb zucchini soup Whole wheat pita bread ( 1/2) Water Dinner summer veggie packet half cup of brown rice 1 cup of water
6: Saturday | Breakfast Quick breakfast taco blueberries(1 cup) Nonfat plain yogurt(1/2 cup) Lunch Green Salad with asparagus and peas. Garbanzo beans(1/2 cup) Whole grain bread( 1 slice) Dinner Mustard-Maple Pork tenderloin Braised kale(1 cup) Quick cooked barley(1/2 cup) Roasted grapes
7: Sunday | Breakfast Banana-Berry smoothie whole-wheat English muffin(1/2 muffin) peanut butter(2 teaspoons) Lunch BBQ Chicken sandwich Romaine Salad Skim milk( 1 cup) Dinner Red& white salad Sausage Gumbo Citrus- Infused Strawberries. glass of water
8: Exercise Plan | Monday After breakfast, wait an hour then go walk on treadmill for 3 miles. After lunch wait 2 hours then go walk on the treadmill for half a mile. Also whenever you want go do 30 pushups and 40 situps, and 35 crunches.
9: Tuesday After breakfast wait an hour and a half then go to gym and lift wieghts. Start off with curls and curl 30 pounds. After that go to the boflex, and use the part where you pull with your arms, do that with 35 pounds for 30 minutes with a 1 minute break every other minute.
10: Wednesday After lunch wait until food settles, then go outside, and run around your neighborhood for 30 minutes. Then take a 10 minute break. After the break get on the treadmill, and walk for a mile, then jog for another mile. Then after dinner wait until food settles, then go do 50 push ups, and 65 sit ups.
11: Thursday Relax after you eat breakfast. After lunch go to gym, and go bench press. try to bench 85 for 10 reps, then take a break, and do it again. After that go run on treadmill for 3 miles. then take a break for 10 minutes, and walk for another mile. After dinner do 65 push ups, and 85 sit ups.
12: Friday After lunch go to gym, and get in the yoga class. You will be using the medicine ball to lay on your back, and then roll around a little to help your back. Then you will do basic yoga stretches for an hour. Then you can go home and eat dinner, then you are done for the day.
13: Saturday, and Sunday These two days you will just eat your meals and relax. If you would like you can do some yoga stretches, or you can do a little bit of push ups, and sit ups.
15: Go and walk with Nature; thou wilt find Full many a gem in her enchanted cup. -Isaac McLellan
20: As long as I live, I'll hear waterfalls and birds and winds sing. I'll interpret the rocks, learn the language of flood, storm, and the avalanche. I'll acquaint myself with the glaciers and wild gardens, and get as near the heart of the world as I can. -John Muir