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Health Project

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Health Project - Page Text Content

1: Foreword by Bruce Lee: Over the course of my career as a martial artist, I have reached very many physical feats. I have always strove to find absolute balance in everything I do, and yet, I still have fallen short of it. This program is certainly not intended to find perfect balance in health, but it will keep you at a good level. Everything in this program is a guideline for healthy living. The exercise and nutrition is not to the absolute extreme as my habits were. If you chose to endeavor to reach the levels that I did, than I wish you the best of luck,but you will not find that in this program. I have worked closely with Eman. & Co.over the past couple months, and I hope everything you find in here is to your liking. I have spent very many years trying to attain perfection, but your perfect health is only what you believe it is.

3: Day 1 | Bruce says: Many of these foods can be high in sodium! Remember to monitor your intake. | Nutrition: Breakfast: Wheaties Cereal (3/4 Cup), 2 Servings | Strawberries, fresh, 1 cup, halves | Protein Bar - EAS, 1 serving | Milk substitutes, Lowfat Vanilla Soy Milk, 1 cup 556 Calories Lunch: Broccoli, chinese, 1 cup | Banana, fresh, 1 medium (7" to 7-7/8" long) | Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) | Chinese Noodles, cellophane or long rice (mung beans), 1 cup 701 Calories Dinner: Beef brisket, 2 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) | Oyster Sauce, 2 tbsp | Carrots, cooked, 2 tbsp | Sweet potato, cooked, baked in skin, without salt, 1 cup 1,314 Calories | Exercise: One-Arm Side Pushups Pull-Ups - vigorous Sets: 2 Reps: 20 Sets: 2 Reps: 20 Dumbbell Chest Press Alternating Dumbbell Biceps Curls Sets: 3 Reps: 10 Weight: 150 Sets: 4 Reps: 25 Weight: 120 Bench Press with Barbell Plank Sets: 2 Reps: 20 Weight: 205 Sets: 1 Reps: 30 Sit-Ups - vigorous Sets: 5 Reps: 50 *All weights are adjustable.

4: Day 2 | Bruce says: Eggs can be good in certain amounts. They're a good source of protein, but they also contain a lot of fat! | Nutrition: Breakfast: Egg, fresh, 2 medium | Wheat germ, crude, 1 cup | Banana, fresh, 1 large (8" to 8-7/8" long) | Orange Juice, 1 cup 772 Calories Lunch: ( Mayonnaise, regular (mayo), 1 tbsp | Ham, regular (11% fat), 1 slice (6-1/4" x 4" x 1/16") | Lettuce, red leaf (salad), 0.5 leaf outer | Bread, rye, 2 slice ) Ham Sandwich | Milk substitutes, Lowfat Vanilla Soy Milk, 1 cup | Carrots, raw, 1 cup, strips or slices | Cashew Nuts, dry roasted, 0.5 cup, halves and whole 852 Calories Dinner: ( Pizza Crust Dough, 1 serving | Pepperoni, 4 slice (1-3/8" dia x 1/8" thick) | Mozzarella Cheese, whole milk, 1 cup, shredded | Mushrooms, cooked, 2 mushroom | Onions, raw, 4 slice, thin | Tomato Sauce, 1 cup ) Pizza | Red Wine, 1 glass (3.5 fl oz) 761 Calories | Exercise: Running: 7 mph (8.5 minutes per mile) Yoga (general stretching) 8.5 Minutes 18 minutes Rope Jumping:Fast Crunches with Twist 10 Minutes Sets: 2 Reps: 20 Running: 7 mph (8.5 minutes per mile) 8.5 Minutes *All weights are adjustable.

5: Day 3 | Bruce says: I typically don't like to eat red meats, but it's good to vary your diet every once and a while. | Nutrition: Breakfast: Oatmeal Crisp With Almonds Cereal, 1 cup (2 serving) | Bread, wheat (including toast), 2 slice 610 Calories Lunch: Spaghetti, cooked (pasta), 2 cup | Pepper, black, 1 tbsp | Tomato Sauce, 1 cup | Parmesan Cheese, grated, 1 cup |Peaches, fresh, 1 medium (2-1/2" dia) (approx 4 per lb) 1,035 Calories Dinner: Beef, t-bone steak, 8 oz | Spinach, cooked, 1 cup | Pepper, black, 1 tbsp | Peanuts, dry-roasted, 0.25 cup | Pears, fresh, 2 cup slices 765 Calories | Exercise: Heel Raises on Leg Press Machine Banana Sets: 2 Reps: 20 Weight: 180 Sets: 1 Reps: 10 Squats with Barbell Superman Sets: 3 Reps: 10 Weight: 250 Sets: 1 Reps: 10 Lunges with Step Seated Leg Extension Machine Sets: 2 Reps: 20 Weight: 30 Sets: 2 Reps: 10 Weight: 95 Forward Lunges with Dumbbells Sets: 2 Reps: 20 Weight: 30 *All weights are adjustable.

6: Day 4 | Bruce says: Many of these foods can be high in sodium! Remember to monitor your intake. | Nutrition: Breakfast: ( Milk substitutes, Lowfat Vanilla Soy Milk, 2 cup | Banana, fresh, 1 cup, mashed | Yogurt, plain, skim milk, 0.5 cup (8 fl oz) | Strawberries, fresh, 1 cup, pureed ) Pureed Fruit Drink | Bread, raisin, 1 slice, large | Jams, preserves, jelly, 1 packet (0.5 oz) | Protein Bar - EAS, 1 serving 882 Calories Lunch: Turkey breast meat, 2 slices | Bread crumbs, dry, grated, seasoned, 1 cup | Green Beans (snap), 10 beans (4" long) | Protein Bar - EAS, 1 serving 731 Calories Dinner: (Tortillas, MISSION, flour tortilla, 8 inch, serving | Shrimp, cooked, 4 large | Tomatoes, red, ripe, raw, year round average, 3 slice, medium (1/4" thick) | Lettuce, red leaf (salad), 2 leaf outer | Tortilla chips, low fat (baked), 1 grams |Beans, pinto, 1 cup | Rice, FRAFT, Minute Rice, Brown, 0.5 cup 718 Calories | Exercise: Tae Kwon Do 1 Hour *All weights are adjustable.

7: Day 5 | Nutrition: Breakfast: Waffles, from recipe, 3 waffle, round (7" dia) | Milk substitutes, Lowfat Vanilla Soy Milk, 1 cup | Butter, whipped, 1 pat (1" sq, 1/3" high) | Blueberries, fresh, 1 cup | Maple Syrup, 0.25 cup 1,069 Calories Lunch: Chicken pot pie, frozen entree, 1 serving | Potato chip, 1 oz 636 Calories Dinner: Cod (fish), 3 fillet | Spinach, cooked, 1 cup | Red Wine, 1 glass (3.5 fl oz) | Spinach, cooked, 2 cup | Lettuce, red leaf (salad), 2 cup shredded | Salad dressing, KRAFT, Caesar Italian, 2 tbsp | Blue Cheese, 1 oz | Tomatoes, red, ripe, raw, year round average, 1 cup cherry tomatoes 890 Calories | Exercise: Incline Pushups Sets: 2 Reps: 15 Pull-Ups - vigorous Sets: 2 Reps: 10 Pushups Sets: 2 Reps: 15 Triceps Rows with Band Sets: 2 Reps: 10 *All weights are adjustable. | Decline Pushups Sets: 2 Reps: 15 Triceps Dips with Straight Legs Sets: 2 Reps: 10 Crunches Sets: 2 Reps: 25 Alternating Dumbbell Biceps Curls Sets: 2 Reps: 20 Weight: 60 | Bruce says: Today is an upper body day. The lack of cardio will help you recover from yesterday's session!

8: Day 6 | Nutrition: Breakfast: Blueberry Muffins, 2 muffin, large (3-1/4" dia x 2-3/4") | Cream Cheese, Fat Free, 1 grams | Protein Bar - EAS, 1 serving | Orange Juice, 1 cup 714 Calories Lunch: Rold Gold Pretzel Sticks, 2 servings | Beef Lunchmeat (roast beef), 5 slices | Beef Gravy, 1 cup | Onions, raw, 1 cup, chopped | Mozzarella Cheese, part skim milk, 1 oz 493 Calories Dinner: Oysters, 9 oz | Asparagus, fresh, 2 cup | Bread, Fornaio French Rolls, 2 serving | Oysters, 3 oz | Sweet potato, cooked, baked in skin, without salt, 1 cup 810 Calories | Exercise: Calf Raises on Step Sets: 2 Reps: 20 Weight: 60 Dead Lifts with Dumbbells Sets: 2 Reps: 10 Weight: 215 Back Extension Sets: 2 Reps: 25 *All weights are adjustable | Forward Lunges Sets: 2 Reps: 20 Weight: 50 Seated Leg Curl Machine Sets: 2 Reps: 10 Weight: 100 Bridge-Ups Sets: 2 Reps: 10 | Bruce says: Today is a back and lower body day, so remember to stretch well before working out!

9: Day 7 | Nutrition: Breakfast: Wheat germ, crude, 1 cup | English Muffin, 1 muffin | Jams, preserves, jelly, 1 tbsp | Banana, fresh, 1 cup, sliced | Apple juice, unsweetened, 1 cup 858 Calories Lunch: Blue Crab, 3 cup, flaked and pieces | Blue Crab, 3 cup, flaked and pieces | Asparagus, fresh, 1 cup 753 Calories Dinner: Sushi - California Roll - 1 Piece, 2 serving | Rice, Uncle bens white rice bag (2 serv), 1 serving | Chinese, Szechuan Beef, 4 oz flank steak, 1 serving 840 Calories | Exercise: Basketball 1 Hour *All weights are adjustable | Bruce says: Today is a rest day, basketball is just a place holder. Have fun with friends, and stay healthy!

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  • By: bryan b.
  • Joined: about 4 years ago
  • Published Mixbooks: 0
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About This Mixbook

  • Title: Health Project
  • A health plan that we are going to "sell".
  • Tags: health
  • Started: about 4 years ago
  • Updated: about 4 years ago

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