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Normand's Journal

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Normand's Journal - Page Text Content

S: Property of Normand

BC: By: Ariana Jones and David Egan

FC: NORMAND'S GUIDE TO STAYING FIT | by Ariana Jones and David Egan | Normand Random High 10th

1: Dear Journal My name is Normand, a normal nerd. I have decided to step away from studying all the time and start trying to maintain my weight. I have come up with a nutrition plan to help keep my weight constant. The Internet says I need around 2400 calories per day and 8oz of Grains, 3 Cups of Vegetables, 2 Cups of fruits, 6 1/2 oz of proteins and 3 cups of dairy .

2: Day 1 | BreakFast (393 calories) - 2 Pancakes (5 inch diameter) - 1 cup of 100% Fruit Juice -1 cup of milk | Lunch (420 calories) - 1 peanut butter and jelly sandwich - 2 carrots - 1 small apple

3: Snacks (509 calories) - 1 yogurt made from whole milk - 2 oz. of walnuts | Dinner (992 calories) - 1 ears of corn - 1 cups of Green Beans - 1 medium sliced chicken breast - 4 oz. fried steak - 1 cup of milk, fat free skim - 1 cup of broccoli raw

4: Day 2 | Breakfast (668 calories) - 2 cups of 100% bran cereal. - 1 cup of apples, raw, quartered. - 1/2 cup of chocolate milk, whole milk. | Lunch (405 calories) - 2 medium slices of ham. - 1 6oz container of yogurt, fruits. - 1 cup of broccoli raw, chopped

5: Snack (402 calories) - 1/2 cup of raw apple, sliced - 2 slices of white bread low sodium. - 1 cup of chocolate milk. - 1 medium spear of asparagus | Dinner (821 calories) - 4 oz of raw salmon - 1 cup of pasta with tomato sauce meatless. - 1 6oz container of fat free Fruit yogurt. - 1 cup of raw corn

6: Day 3 Breakfast (772 calories) - 2 cups of cheerios - 1 and 1/2 of a 6 oz yogurt container - 1 1/2 oz. of almonds, dry roasted, no salt | Lunch (677) - 1 1/2 cup of Macaroni and Cheese. - 2 cups of salad, with lettuce, vegetables, and no dressing.

7: Snacks (234) - 1 medium orange - 1 6 oz. bag of pretzels, hard, unsalted - 1 cup of raw peaches | Dinner (259) - 8 medium asparagus - 1 cup of green beans with almonds - 1 ounce of boneless raw salmon

8: Day 4 | BreakFast (353) - 1 regular slice of French toast - 1 cup of skim fat free milk - 1 1/2 pancake with blueberries | Lunch (589) - 8 extra large asparagus - 1 1/2 6oz container of yogurt fruit and nuts, low fat. - 1 peanut butter and banana sandwich. - 1 cup of chopped raw broccoli

9: Snacks (246) - 6 oz yogurt, fruit, fat free, low calorie - 2 slices of 100% whole wheat bread with raisins | Dinner (496) - 4 oz, Baked Pork Tenderloin - 1 medium roll, white, soft homemade - 2 Mott's fruit pack of applesauce with strawberries. - 1 medium ear of raw corn.

10: Day 5 | Breakfast (646) - 2 medium pancakes plain fat free - 1/2 cup of chocolate milk - 4 table spoons of Nutella | Lunch (714) - 1 small raw apple - 1 medium slice of ham - 1 cup of pasta with meat - 2 1/2 slices of whole wheat bread

11: Snack (683) - 1 cup of fruit salad with yogurt - 1 cup of milk fat free - 1 slice of bread and cheese - 1 1/2 cup of guacamole with tomatoes | Dinner (442) - 1 cup of seafood soup with carrots - 2 cups of whole milk

12: Day 6 | Breakfast (411) - 2 cups of Cheerio - 1 1/2 raw apples - 1 cup of skim milk | Lunch (843) - 1 1/2 cups of pasta, tomato sauce meatless - 1/2 cup of almonds unroasted

13: Snack (421) - 1 cup of skim milk - 1 croissant sandwich with ham and cheese | Dinner (255) - 2 cups of raw broccoli - 1/2 cup of skim milk - 1/2 cup of uncooked oats

14: Day 7 | Breakfast (543) - 2 tablespoons of Nutella - 2 regular slices of whole wheat bread 100 % - 1 1/2 cups of freshly squeezed OJ - 1/4 of a whole wheat bagel | Lunch (282) - 1 cup of skim milk - 1 1/2 cups of raw corn

15: Snacks (202) - 2 cups of skim milk - 1/2 of an apple | Dinner (1194) - 2 cups of pasta wholewheat with meat sauce - 1 medium beef battered steak, lean. - 1/2 cup of raw broccoli

16: Just eating right isn't enough to keep my body healthy and well, I also need exercise in order to be in top condition. So, I've developed an exercise plan as well.

17: Day 1 | Day 1 Sunday. - Study for 1 hour 30 minutes to keep up grades. - Jogging in general for 30 minutes.

18: Day 2 | Day 2 Monday - Studies for another 1 hour 1/2. - Plays a game of dodgeball for 45 minutes during gym class.

19: Day 3 | Day 3 Tuesday - Studies for another 1 hour 1/2. minutes - Helps teach the P.E. classes and participates in the activities for 45 minutes. (stretched and warmed-up for 15 minutes, played soccer for 30 minutes)

20: Day 4 | Day 4 Wednesday - Studies for 1 hour and 30 minutes - Plays another game of dogdeball 45 minutes

21: Day 5 | Day 5 Thursday - Studies for 1 hour and 30 minutes - Teaches class and participates in the activities. 45 minutes (stretched and warmed-up for 15 minutes, Played freeze tag for 30 minutes)

22: Day 6 | Day 6 Friday - Jogs for 30 minutes - Plays a game of dodgeball for 45 minutes in gym class - Lifts weights at school for 1 hour, bench presses

23: Day 7 | Day 7 Saturday - Jogs for 30 minutes. - Plays basketball for 1 hour

24: Dear Journal, I have succeeded! After repeating the process for a couple of weeks, I'm both strong and healthy in mind and body. All thanks to my nutrition/exercise plan! It works so well, it'd make a killing if I sold it! In fact... I think I will! I can help thousands of people with their struggling and suffering! | Thank you for buying Normand's Journal. Enjoy your new healthy and happy body.

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Ariana Jones
  • By: Ariana J.
  • Joined: about 5 years ago
  • Published Mixbooks: 0
No contributors

About This Mixbook

  • Title: Normand's Journal
  • A nutrition plan and excercise plan coombined, all made by a nerd named Normand.
  • Tags: None
  • Started: almost 5 years ago
  • Updated: over 4 years ago

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