FC: Fitness plan 1b Thomas Rashaun Nathan
1: Name: Timmy Tubby Age:20 Height:6,2 Weight: 215 Goal: lose 15 pounds and run a 5k at the end of 9 weeks | This means he has to lose a little over one and a half pounds a week | Losing 1.5 pounds a week is not easy which means Timmy will have to accept making some sacrifices in order to achieve his goal. However the point of this plan is to make it as easy as possible and to give him the freedom to choose what he eats.
2: Part 1 Exercise Plan:
3: Week: 1 2 3 4 | Workout: alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. do this three times this week alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. do this three times this week do two repetitions of the following: Jog 200 yards Walk 200 yards Jog 400 yards Walk 400 yards do this three times this week Jog 1/4 mile Walk 1/8 mile Jog 1/2 mile Walk 1/4 mile Jog 1/4 mile Walk 1/8 mile Jog 1/2 mile do this three times this week | Start each workout with a brisk 5 minute warmup walk
4: Week 5 6 7 8 9 | Workout: Day 1: Jog 1/2 mile Walk 1/4 mile Jog 1/2 mile Walk 1/4 mile Jog 1/2 mile Day 2:Jog 3/4 mile Walk 1/2 mile Jog 3/4 mile Day 3:jog two miles with no walking. Day 1:Jog 1/2 mile Walk 1/4 mile Jog 3/4 mile Walk 1/4 mile Jog 1/2 mile Day2: Jog 1 mile Walk 1/4 mile Jog 1 mile Day3: jog 2-1/4 miles with no walking. jog 2.5 miles, do this three times this week jog 2.75 miles, do this three times this week jog 3 miles, do this three times this week
5: Part 2 Nutrition Plan:
6: Nutrition Plan: In order for Timmy to lose the weight he desires he must have a daily calorie intake of around 1600 calories. Since he burns more calories on the days where he workouts, he can eat more on the days where he has workouts. On the rest days he eats 1600 calories. Number of Calories he must consume for each week on workout days: Week 1: 1788 Week 2: 1779 Week 3: 1813 Week 4: 1916
7: Week 5: 1880 1880 1912 Week 6: 1904 1924 1940 Week 7: 1985 week 8: 2000 Week 9: 2040 Now that we know how many calories Timmy must consume, we can design each day with foods that meet the calorie requirements and and give him a balanced, varied foods. We don't cut out any food groups in our meal plan.
8: The importance of water: It is important to drink the proper amount of water each day to stay hydrated. This is especially true if the person is active and sweats during the day. The average person should drink 8-12 8 ounce glasses of water a day. If the person works out that day they should drink more than 8 glasses. If you feel thirsty then you are already behind!
9: Why we advise against sodas: You may notice for our dinner and lunch meals we do not include sodas. The reason for this is because sodas have a much higher calorie count than the average drink. Yet doesn't have any of the same nutrients or benefits! For example a protein shake almost the same calorie count as a soda yet has 23 grams of protein. | And if your counting your calories (like Timmy) why waste a precious some calories on a drink that isn't going to fill you up when you can something like eggs or some other heartier food. However tasty that drink may be; not going hungry is much preferable.
10: Meal Plan Also important to note: because he gets to choose what meals he eats each week, a little variance is allowed because some of the meals have a little too much calories and some have a little less. This means the that this nutrition plan should be looked at as more of a guideline than something to be extremely strictly followed. If a meal is lacking a slightly too few calories for him to stay full it is okay if he increases the amount slightly in order to feel full.Remember though sacrifices have to be made to reach his goal.
11: Breakfast Meals: all breakfast can come with coffee and a 6 ounce glass of skim milk 1 cup of healthy cereal (around 150 calories w/ skim milk) ex: frosted flakes, cheerios, 2 eggs (white only) fruit: ex: banana, apple, peach 2oz of canadian bacon 1 egg scrambled 1 slice of wheat bread toasted quaker maple oatmeal w/ brown sugar fruit egg white
12: Breakfast Meals continued: whey protein shake by EAS (Any flavor you prefer) w/ water 1 cup of quaker oats quick n instant oatmeals pancakes w/ whey protein powder by EAS (use same amount of powder as in shake) w/ 2 table spoons of maple syrup 1 6 oz cup of Dannon light n fit yogurt 2 nutri-grain whole wheat waffles 2 egg whites 2 eggs scrambled 1 6oz cup of dannon light n fit yogurt
13: Lunch Meals: Go Out: Jason's Deli: Turkey reuben Pickle large chips bag Quiznos: Small Honey Bourbon Chicken with a Cup of Chili (no crackers) Subway: Any 6 inch sandwich or salad (this does not include custom made sandwiches) with chips and a fruit
14: Stay Home: chopped greek salad with chicken w/ toasted peta bread(2 four inch) ingredients in the salad (for four servings): 1/3 cup red-wine vinegar 2 tablespoons extra-virgin olive oil 1 tablespoon chopped fresh dill, or oregano or 1 teaspoon dried 1 teaspoon garlic powder 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 6 cups chopped romaine lettuce 2 1/2 cups chopped cooked chicken, (about 12 ounces; see Tip) 2 medium tomatoes, chopped 1 medium cucumber, peeled, seeded and chopped 1/2 cup finely chopped red onion 1/2 cup sliced ripe black olives 1/2 cup crumbled feta cheese
15: Stay Home: Turkey and Tomato Panini w/ chips and a fruit Instructions for four servings of Panini Preparation 1.Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove. 2.Combine mayonnaise, yogurt, Parmesan, basil, lemon juice and pepper in a small bowl. Spread about 2 teaspoons of the mixture on each slice of bread. Divide turkey and tomato slices among 4 slices of bread; top with the remaining bread. 3.Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weight it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini. | 3 tablespoons reduced-fat mayonnaise 2 tablespoons nonfat plain yogurt 2 tablespoons shredded Parmesan cheese 2 tablespoons chopped fresh basil 1 teaspoon lemon juice | Freshly ground pepper, to taste 8 slices whole-wheat bread 8 ounces thinly sliced reduced-sodium deli turkey 8 tomato slices 2 teaspoons canola oil
16: Stay Home: Meatloaf makes 8 servings eat with a fruit and 1 serving of EAS protein shake Ingredients: 1cup bread crumbs, italian 1 1/2pounds lean hamburger 3/4cup pasta sauce 1/2cup onion 1tsp garlic 2eggs 1/2cup ketchup Directions 1.Mix hamburger, bread crumbs, sauce, onion, garlic and eggs. 2.Pat into a 9x5 loaf pan. 3.Cook 45 minutes at 350 degrees. Top with ketchup.
17: Stay Home: Potato Soup eat with a fruit salad Ingredients (for 4 servings) 2 medium potatoes 1 cup milk 1 can chicken broth 3 bacon 3/4 cup shredded cheese 2 tbsp sliced green onion 1/4 cup sour cream Directions 1.Pierce potatoes and microwave on HIGH 5 min. turning over after 2-1/2 min. 2.Combine broth, milk and potatoes in large microwaveable bowl. Microwave on HIGH 6 min. Stirring after 3 min. 3.Slightly crush potatoes with a potato masher. 4.Reserve 2 Tbsp. each of the bacon and cheese and 1 Tbsp. of the onions for topping; set aside. 5.Add remaining bacon, cheese and onions to soup. 6.Serve topped with reserved bacon, cheese, onions and sour cream.
18: Dinner Meals Eat Out: On the Border: Mesquite Grilled Chicken Fajitas or 2 crunchy chicken tacos with a side of either: refried beans, grilled vegatables and 4 shrimp, or mexican rice Chili's: guiltless chicken sandwich or guiltless grilled salmon with a side of either: unbuttered corn on the cob and steamed veggies, or rice and steamed veggies
19: Dinner Meals Eat Out: Boston Gourmet Pizza: Chicken and Bacon Salad with grilled veggies on the side California Pizza Kitchen: Chicken Tequila Fettuccine Pasta or For One Sicilian Pizza with a side of a soup or Tortilla Spring Roll - Baja Chicken Tortilla Roll With Guacamole appetizer
20: Stay In: BBQ Baked Beans and Sausage Ingredients: (For four servings) 1/2 cup prepared barbecue sauce, (see Shopping Tip) 1/2 cup water 2 tablespoons tomato paste 1 tablespoon molasses 1/8 teaspoon salt Freshly ground pepper, to taste 1 tablespoon canola oil 1 medium onion, chopped 4 cups chopped collard greens, (about 10 ounces), tough stems removed 9 ounces cooked chicken sausage links, (about 3 links), halved lengthwise and sliced 2 15-ounce cans great northern or navy beans
21: Preparation 1.Whisk barbecue sauce, water, tomato paste, molasses, salt and pepper in a medium bowl. 2.Heat oil in a large saucepan over medium heat. Add onion and collard greens and cook, stirring occasionally, until the collards are wilted, 3 to 5 minutes. Add sausage and cook, stirring, until beginning to brown, about 3 minutes more. 3.Reduce heat to medium-low; add beans and the sauce mixture to the pan. Gently stir to combine, cover and cook until heated through, about 3 minutes. | For dinners complement your meals with a side of your choosing preferably a healthy one involving veggies, fruits, or starches
22: Dine In: Meatloaf Ingredients (six servings) 1 1/2 pounds lean ground beef 1 large onion, chopped salt to taste ground black pepper to taste garlic powder to taste 6 slices white bread, cut into cubes 1/2 cup milk 1 egg 3 tablespoons yellow mustard, divided 1/2 cup ketchup, divided 3 tablespoons brown sugar
23: Directions 1. Preheat oven to 350 degrees F (175 degrees C). 2. In a large bowl, thoroughly mix ground beef, onion, salt, pepper and garlic powder. Mix in bread, milk, egg, 2 tablespoons mustard and 1/4 cup ketchup. 3. Press the meat mixture into a 9x5 inch loaf pan. In a small bowl, stir together remaining mustard, ketchup and brown sugar; pour on top of the meat loaf. 4. Bake in preheated oven for 2 hours.
24: Dine In: Salmon Ingredients (six servings) 24x8x1 inch untreated cedar plank 6 (4 ounce) fillets salmon 1/2 cup extra virgin olive oil 1 large red onion, chopped 1 lemon, sliced 1/2 tablespoon black peppercorns, crushed
25: Directions 1. Submerge untreated cedar plank in water. Soak approximately 12 hours, or overnight. 2. Preheat an outdoor grill for high heat. Place prepared plank on the grill, and sprinkle with coarse salt. Cover grill and heat plank 2 to 3 minutes, until dry. Adjust grill temperature for medium heat. 3. Rub salmon filets with olive oil. Arrange on the plank. Top salmon with red onion, lemon slices and black peppercorns. 4. Cook salmon, covered, 10 to 12 minutes, or until opaque and easily flaked with a fork. Good Side Dishes: salmon is very healthy so you have more choices here any type of carbs, fruit, or vegatables will do well!
26: Dine In: Lasagna Ingredients (For six servings) 1 pound sweet Italian sausage 3/4 pound lean ground beef 1/2 cup minced onion 2 cloves garlic, crushed 1 (28 ounce) can crushed tomatoes 2 (6 ounce) cans tomato paste 2 (6.5 ounce) cans canned tomato sauce 1/2 cup water 2 tablespoons white sugar 1 1/2 teaspoons dried basil leaves 1/2 teaspoon fennel seeds 1 teaspoon Italian seasoning 1 tablespoon salt 1/4 teaspoon ground black pepper 4 tablespoons chopped fresh parsley 12 lasagna noodles 16 ounces ricotta cheese 1 egg 1/2 teaspoon salt 3/4 pound mozzarella cheese, sliced 3/4 cup grated Parmesan cheese
27: In a Dutch oven, cook sausage, ground beef, onion, and garlic over medium heat until well browned. Stir in crushed tomatoes, tomato paste, tomato sauce, and water. Season with sugar, basil, fennel seeds, Italian seasoning, 1 tablespoon salt, pepper, and 2 tablespoons parsley. Simmer, covered, for about 1 1/2 hours, stirring occasionally. 2. Bring a large pot of lightly salted water to a boil. Cook lasagna noodles in boiling water for 8 to 10 minutes. Drain noodles, and rinse with cold water. In a mixing bowl, combine ricotta cheese with egg, remaining parsley, and 1/2 teaspoon salt. 3. Preheat oven to 375 degrees F (190 degrees C). 4. To assemble, spread 1 1/2 cups of meat sauce in the bottom of a 9x13 inch baking dish. Arrange 6 noodles lengthwise over meat sauce. Spread with one half of the ricotta cheese mixture. Top with a third of mozzarella cheese slices. Spoon 1 1/2 cups meat sauce over mozzarella, and sprinkle with 1/4 cup Parmesan cheese. Repeat layers, and top with remaining mozzarella and Parmesan cheese. Cover with foil: to prevent sticking, either spray foil with cooking spray, or make sure the foil does not touch the cheese. 5. Bake in preheated oven for 25 minutes. Remove foil, and bake an additional 25 minutes. Cool for 15 minutes before serving.
28: Snacks snacks are eaten between either breakfast and lunch or between lunch and dinner on the days he works out. On the blue days he can have 1 snack, on the red days two. apple w/ peanut butter or humus lowfat cheese & whole wheat crackers yogurt w/ granola and a egg white whole wheat toast w/ almond butter and 2 egg whites 1/2 of almond & a cup of grapes EAS Protein powder w/ water and 1/2 cup of grapes
29: Remembered your no limited to only the things listed on this nutrition plan! As long as you obey your calorie limit and eat a well balanced healthy meal, you'll be on your way to success!