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NUTRITION PLAN

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S: Nutrition PLan By: Sameer Moosa and Keithan Williams

FC: 2400 Calorie Nutrition Plan | By: Sameer Moosa and Keithan Williams P.3A Coach Rackley Health

1: Basic Breakdown of Caloric Value Breakfast : 500 calories Lunch : 750 calories Dinner : 750 calories Snack : 400 calories

2: Day 1 | Breakfast: 2 eggs, 6 oz. red meat(meat or seafood), 1 grapefruit Lunch: 8 oz. Chicken, 1/2 cup of corn(starchy vegetable), 2 cups asparagus (non-starchy vegetable) Dinner: 8 oz. Tenderloin(Pork), 1/2 cup of potatoes(starchy vegetable), 2 cups broccoli(non-starchy vegetable) Snack(Anytime of Day): 2 tablespoon almond butter, 2 celery stalk, 2.5 oz. beef jerky

3: Day 2 | Breakfast: 6 oz. yogurt, 4.5 oz. Canadian bacon, fresh orange Lunch: 8 oz. Turkey breast, 1/2 cup peas(starchy vegetable), 1 salad w/ 3 cups greens, 1 Roma tomato, 2 slice Red onions Dinner: 6 oz. Filet, 1/3 cup Beans(Legumes), 2 cups Carrots(Vegetable) Snack: Light butter popcorn 2 tbsp grated Parmesan, 1 c cold low-fat milk, 2 tbsp raisins

4: Day 3 | Breakfast: 2/3 Cup Cottage cheese, 3 oz. pork sausage, 1 banana Lunch: 6 oz. salmon, 1/2 cup potatoes, 2 cups of cauliflower Dinner: 6 oz. skirt steak, 1/2 cup acorn and butternut squash, 2 cups leafy greens Snack: 1 small soft-serve light chocolate-vanilla twist ice cream in a plain cone w / 2 tbsp of chocolate or rainbow sprinkles

5: Day 4 | Breakfast: 1 smoothie w/ scoop of paleo meal protein powder and 1 tbsp of nut butter, 3 oz. beef sausage, 1 1/4 cup berries Lunch: 6 oz. skirt steak, 1/3 cup chickpeas, 2 cups asparagus Dinner: 8 oz. Loin chop, 1/2 cups yams, 2 cups green beans Snacks: 1/2 cup hummus, 1 cup carrot sticks, 1 cup red pepper strips, 6 whole wheat crackers

6: Day 5 | Breakfast: 2 eggs w/bread, 2 oz. naturally smoked salmon, 1 large fresh apple Lunch: 6 oz. ribeye, 1/3 cup fava beans, 2 cups broccoli, Dinner: 6 oz. tuna, 1/2 cup corn, 2 cups cauliflower Snack: 2 chocolate molten brownie bites, 1 cup of cold low-fat milk

7: Day 6 | Breakfast: 2/3 cups cottage cheese w/ 1 1/2 tbsp nuts, 6 oz. wild fish, 1 large fresh grapefruit Lunch: 8 oz. turkey breast, 1/3 cup kidney beans, 2 cups carrots Dinner: 6 oz. bass, 1/2 cup peas, 2 cups green beans Snack: 1 medium apple, 1.5 tbsp peanut butter, 5 whole wheat crackers, 1 cup fat-free milk

8: Day 7 | Breakfast: 6 oz. plain yogurt, 4 slices dry-rub bacon, 1 1/4 cup fresh fruit salad Lunch: 8 oz. chicken, 1/2 cup peas, 1 salad w/ 3 cups greens 1 roma tomato and 2 slice red onions Dinner: 8 oz. tenderloin, 1/2 cup potatoes, 2 cups cauliflower Snack: 1 oz. cheddar cheese, 1 oz. brie cheese, 4 reduced fat triscuits, 1 cup cold low-fat milk

9: Exercise Plan Next!

10: Monday 30 minutes Cardio To Lose about 250 calories First 15 minutes: 2 minutes walking, then 30 seconds jogging (6x) Second 15 minutes: 1 minute and 45 seconds walking, then 45 seconds jogging (6x)

11: Tuesday Abdominals 30 minutes Lose about 320 calories First + Second 15 minutes: 20 sit-ups, 20 crunches, 20 toe touches, 1 minute plank (1 minute break between each;don't rush!)

12: Wednesday Legs Lose about 450 calories 20 minutes riding bicycle outside 3 sets of 15 squats (30 seconds break)

13: Thursday Arms 20 minutes Lose about 250 calories First 10 minutes: 5 sets of as many push-ups you can do in 2 minutes Second 10 minutes: 20 pound dumbbells- 5 sets of as many curls you can do for 2 minutes(switching each arm)

14: Friday Shoulders 20 minutes Lose about 200 calories 20 pound dumbbells:Incline press (up and down)- 5 sets of as many you can do in 2 minutes (both arms at same time) 20 pound dumbbells: One arm upright row- 5 sets of as many you can do in 2 minutes

15: Saturday Chest 20 minutes Lose about 200 calories 20 pound dumbbells: Machine flies- 5 sets of as many you can do in 2 minutes(both arms at same time) 20 pound dumbbells: Bench press- 5 sets of as many you can do in 2 minutes

16: Sunday REST DAY!!

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  • By: Sameer M.
  • Joined: about 5 years ago
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  • Title: NUTRITION PLAN
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  • Started: almost 5 years ago
  • Updated: over 4 years ago

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