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Health - Page Text Content

FC: Nutrition Plan | By: Judd Presley Isaiah Hernandez

1: Morning- 1 pancake,1cup of cornflakes, one apple, one cup of milk, one cup of yogurt, one egg Lunch-1 slice of bread (1 ounce), cup cooked pasta, 1cup of 100% of vegetables, half an ounce of natural cheese Dinner-1 tortilla, one slice of bread, 1 ounce uncooked rice, one cup of raw or cooked vegetables, one cup leafy salad green Late night snack- one ounce popcorn | Monday

2: Tuesday | Breakfast- One plain waffle, 1/4 of whole milk, and One large egg Lunch- 2 cups of salad, raw pineapple 2 cup dices, 1 cup of tap water, one cup of cheddar cheese shredded Dinner- steak, spaghetti whole wheat, corn white fresh cooked no fat added Snack-popcorn

3: Wednesday | Breakfast: 1 cup milk 1 cup of cereal 1 cup of strawberry's 1 cup pineapple 2 boiled eggs Lunch: Steak and Cheese sandwich with peppers and onions 1 ounce Roasted Peanuts Vanilla yogurt Dinner: 2 cups Green Beans 3 slices of white bread 8 baby carrots Caesar Salad Snacks: 4 cups popcorn 1/2 cup of tomato juice

4: Thursday | Breakfast: 1 1/2 oatmeal 2 slices of whole wheat bread 1 1/2 cup of milk 1 slice raw banana Lunch: Salad 1/2 cup grapes raw 1 cup seedless medium orange raw medium raw onion 1/2 slice cheddar cheese noodles whole wheat 3/4 Dinner Beef steak medium green beans fresh cooked 1 cup pasta whole wheat one cup mashed potatoes one cup tap water one cup brown rice one cup baked beans one cup | snacks: Yogurt one cup walnuts

5: Friday | Breakfast: 1 cup milk Scrambled eggs with cheese and ham 1 Medium Orange Lunch: 1 medium Apple 2 Cups mashed potatoes 5 Pieces Fried Chicken Dinner: 1 cup Spaghetti and meatballs 1 Medium Slice Garlic Bread 2 cups cranberry juice Snacks: 1 bag salted pretzels 1/2 Bag of Doritos 1 cup chocolate swirl pudding

6: Saturday | Breakfast: one cup of oatmeal 2 apples one large boiled egg two cups of fat free milk Lunch: one cup of watercress one cup of noodles one cup of wild rice one cup of millet Dinner: one lobster tail one cup of mashed potatoes one piece of cornbread one large carrot spinach Snacks: one slice of white bread one cup of popcorn fat free yogurt one cup almonds

7: Sunday | breakfast: 2 cups of strawberries two cups of milk two cups of cornflakes one orange Lunch: one chicken breast one slice of white bread one and a half slice of cheddar Dinner: Pork three piece two cups of carrots two cups of broccoli Snacks: two cups of pretzels two and a half piece of corn bread one table spoon sunflower seeds

8: Exercise Plan

9: Monday Explosive Lifting Day | Box Jumps 4 sets, 6 Jumps Bench Press 1 set- 15 reps 2 sets-8 reps 2 sets-5 reps 1 set- 2 reps Front Squat 1 set-15 reps 2 sets-8 reps 1 set-5 reps 3 sets- 2 reps | Shoulder Press 1 set-15reps 3 sets-8 reps 2 sets-5 reps

10: Tuesday Upper body | 1/2 mile light jog upright rows: 2 sets of 12, 2 sets of 8 Bent over barbell rows: 3 sets of 8 Triceps push downs with rope: 3 sets of 12 and 2 sets of 8 lateral dumbbell raises: 3 sets of 8 Front plate/dumbbell raises:3 sets of 12

11: Wednesday Non-lifting day | 2-4 sets of lunges as far as possible 2-4 sets of high knees between 30-50 yards 3 sets of jumping jacks until failure.

12: Thursday Explosive lifting Day | Box Jumps 4 sets, 6 Jumps Power Cleans 1 set of 15 reps 2 sets of 8 reps 2 sets of 5 reps 1 set of 2 reps Jump Squats 2 sets of 15 reps 2 sets of 8 reps 1 set of 5 reps 1 set of 2 reps | Jump shrugs 1 set of 15 reps 2 sets of 8 reps 1 set of 5 reps 1 set of 2 reps

13: Friday Upper body day | Dumbbell chest flyes 3 sets of 12 reps Dumbbell triceps extension 3 sets of 8 reps Leg curls 3 sets of 12 reps Hanging leg raises 3 sets to failure Barbell Bicep Curl 3 sets of 12 reps

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  • By: Judd P.
  • Joined: over 7 years ago
  • Published Mixbooks: 1
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About This Mixbook

  • Title: Health
  • Tags: None
  • Started: about 7 years ago
  • Updated: almost 7 years ago