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Sexy and I know It Extreme Fitness Plan

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FC: Sexy and I Know it | EXTREME | Fitness Plan | Offered at LIFETIME Fitness.

1: Lucas' 7 Day Meal Plan | Lucas Bradford | Height: 5' 7" Starting Weight: 130 About: Lucas is a swimmer for a select and school team. He practices 4 and 1/2 hours monday - friday and 2 and 1/2 hours on saturday.

2: Day 1 Meal Plan | 3 egg whites. 1 and 1/4 cup oatmeal with 1% milk and 1/4 cup blueberries. 3 pancakes. 1 cup 100% orange juice. Meal total: 741 calories | Breakfast: | a.m. Snack: | 1 cup of sliced mango. 3/4 cup pretzel snack mix. 1 2in. across cookie. 1 and 1/2 cup fruit juice blend. 1 glass of water. Meal total: 505 | 2 chicken breasts with low-fat dressing. 2 cups of raw spinach with french dressing. 1 slice of french bread with butter. 2 cups crystal light. Meal Total: 816 Calories | Lunch:

3: p.m. snack: | Dinner: | 16 baby carrots with ranch dressing. 1 cup animal crackers. 1 cup of chocolate milk. Meal total: 623 calories | Grilled 9oz. steak with steak sauce. 1 cup pasta salad with vegetables. 3/4 cup scallop potatoes. 1 slice of french bread with butter. 2 cups crystal light. Meal total: 1291 calories | Post Workout: | 16 oz. of endurox R4 (choice of flavor) within 20 minutes of exercise.

4: Day 2 Meal Plan | 3 lowfat waffles with butter and syrup. 12oz low fat strawberry yogurt. 1 and 1/2 cup 100% orange juice. Meal total: 842 calories | Breakfast: | a.m. Snack: | 1 cup tangerines. 2 granola bars. 5 4in. sticks of celery with 2 and 1/2 tbls peanut butter. 1 glass of water. Meal Total: 588 calories | 1 grilled cheese sandwich. 2 cups tomato soup. 1 cup of grapes. 2 cups of crystal light. Meal total: 784 calories | Lunch:

5: p.m. snack: | Dinner: | 1/2 cup trail mix. 8 peanut butter sandwich crackers. 1 banana. 1 glass of water. Meal total: 537 calories | 2 cups meat ravioli with tomato sauce with 2 tbls parmesan cheese. 2 slices french bread with butter. 2 cups tossed salad with italian dressing. 3 cups crystal light. Meal total: 1085 calories | Post Workout: | 16 oz. of endurox R4 (choice of flavor) within 20 minutes of exercise.

6: Day 3 Meal Plan | 1 cinnamon raisin bagel with cream cheese. 1 8oz. container blueberry yogurt. 2 cups 2% milk. Meal total: 801 calories | Breakfast: | a.m. Snack: | 1 grilled cheese sandwich. 2 cups of chicken noodle soup. 1 glass of water. Meal Total: 439 calories | 1 cheeseburger on whole wheat bun with ketchup,mayo, lettuce and tomato. 1 cup baked plain chips. 1 cup potato salad. 2 cups crystal light. Meal total: 818 calories | Lunch:

7: p.m. snack: | Dinner: | 1 cup chocolate milk. 1 chocolate fudge cookie. 2 cups of strawberries. 1 glass of water. Meal Total: 306 Calories | 1 Cup new Orleans style gumbo. 1 large bread stick. 2 cups of crystal light drink. 1 meat wrap with rice and swiss cheese. Meal Total: 1299 calories | Post Workout: | 16 oz. of endurox R4 (choice of flavor) within 20 minutes of exercise.

8: Day 4 Meal Plan | 3 blueberry pancakes with butter and syrup. 2 slices of wheat toast with jelly. 1 grapefruit with brown sugar. 2 cups juice. Meal total: 876 calories | Breakfast: | a.m. Snack: | 1 grilled cheese. 4 5in. sticks of celery with peanut butter. 2in. slice of fat free coffee cake. 2 cups of crystal light. Meal total: 572 calories | 1 1/2 large chicken breasts with low fat dressing over wild rice with veg. oil. 2 slices of french bread 1 glass of water. Meal Total: 988 Calories | Lunch:

9: p.m. snack: | Dinner: | 1 medium bean and cheese burrito with salsa and sour cream. pringles pototo chips. 1 glass of water. Meal total: 616 calories | 1 meat wrap with veggies rice and guacamole. 2 cups crystal light. Meal total: 1291 calories | Post Workout: | 16 oz. of endurox R4 (choice of flavor) within 20 minutes of exercise

10: Day 5 Meal Plan | 4egg whites. 2 cups home made granola cereal. 2 cups apple juice. 12 oz vanilla yogurt low fat. Meal total: 890 calories | Breakfast: | a.m. Snack: | 1 cup sliced peach. 2 cups of chickn gumbo. 1 1/2 cups pasta salad. 1 glass of water. Meal total: 535 calories | 2 tuna salad sandwiches on white bread. 2 cups of gatorade. 1 apple. Meal Total: 851calories | Lunch:

11: p.m. snack: | Dinner: | 1/2 cup trail mix. 1 1/2 nectarines. 1 cup of gatorade. Meal total: 502 calories | 3 cups of spaghetti with meat sauce. 3 medium bread sticks. 3 glasses of water. Meal total: 1173 calories | Post Workout: | 16 oz. of endurox R4 (choice of flavor) within 20 minutes of exercise.

12: Day 6 Meal Plan | 4 egg omelet with 1/4 cup of cheese and 2 cooked peppers. 2 plumbs. 2 cups of 2% milk. Meal total: 773 calories | Breakfast: | a.m. Snack: | 1 1/2 ham sandwiches with mustard and mayo. 8 whole grain crackers. 1 glass of water. Meal total: 552 | 1 club sandwich with low-fat mayo. 1 and 1/2 cup baked chips. 2 cups crystal light. Meal Total: 804 Calories | Lunch:

13: p.m. snack: | Dinner: | 6 pepperoni and swiss cracker sandwiches. 2 cups of gatorade. Meal total: 551 calories | 8oz salmon filet with butter and mango salsa. 5 boiled red potatoes with butter. 1/2 cup cooked broccoli. 3 cups crystal light. Meal total: 1102 calories | Post Workout: | 16 oz. of endurox R4 (choice of flavor) within 20 minutes of exercise.

14: Day 7 Meal Plan | 1 Bacon egg and cheese buiscut. 1/2 cup hash browns. 2 cups 2% milk. Meal total: 839 calories | Breakfast: | a.m. Snack: | 1 fruit roll up. 24 slices of kiwi (3 kiwis). 3 graham crackers with 1/4 cup of whipped cream. 2 cups of water. Meal total: 488 calories | 1 Grilled pork chop. 1cup white rice with butter. 1 cup yellow corn. 2 cups crystal light. Meal Total: 892 calories | Lunch:

15: p.m. snack: | Dinner: | 2 containers of jello. 1 peanut butter and jelly sandwich. 2 cups of crystal light. Meal total: 483 calories | 1 1/2 cups of teriyaki steak over fried rice. 1 slice of chocolate Cake with icing. 1 glass of water. Meal total: 1302 calories | Post Workout: | 16 oz. of endurox R4 (choice of flavor) within 20 minutes of exercise.

16: 7 Day Exercise Plan | **Do not strain yourself. Remove or add weight as needed**

17: Day 1 | Begin with a 10 minute warm-up run. Sit-Ups: 20 reps Push-ups: 15 reps Bench Press: 10 reps Leg Press: 15 reps Plank: 1 minute Jump Squats: 15 reps Shoulder Raises: 10 reps Repeat circuit for 1 hour with two minute breaks in between each circuit.End with a 10 minute cool-down jog and light stretching.

18: Day 2 | Begin with a 10 minute stationary bike. Sit-Ups: 20 reps Push-ups: 15 reps Bench Press: 10 reps Leg Press: 15 reps Dead Lift: 1 minute Jumping Jacks: 40 reps Sitting Shoulder Press: 10 reps Repeat circuit for 1 hour with two minute breaks in between each circuit.End with a 10 minute cool-down jog and light stretching.

19: Day 3 | Begin with a 10 minute warm-up run. Sit-Ups: 20 reps Push-ups: 15 reps Bench Press: 10 reps Leg Press: 15 reps Jump Rope: 1 minute Jump Lunges: 15 reps Pull-ups: 5 reps Repeat circuit for 1 hour with two minute breaks in between each circuit.End with a 10 minute cool-down jog and light stretching.

20: Day 4 | Begin with a 10 minute stationary bike. Sit-Ups: 20 reps Push-ups: 15 reps Bench Press: 10 reps Leg Press: 15 reps Sprint: 1 minutes Leg Raises: 20 reps each leg Chest fly: 12 reps Repeat circuit for 1 hour with two minute breaks in between each circuit.End with a 10 minute cool-down jog and light stretching.

21: Day 5 | Begin with a 10 minute warm-up run. Sit-Ups: 20 reps Push-ups: 15 reps Bench Press: 10 reps Leg Press: 15 reps Push-Up Position: 1 minute Step-ups: 40 reps Bicep Curls: 10 reps Repeat circuit for 1 hour with two minute breaks in between each circuit.End with a 10 minute cool-down jog and light stretching.

22: Day 6 | Begin with a 10 minute stationary bike. Sit-Ups: 20 reps Push-ups: 15 reps Bench Press: 10 reps Leg Press: 15 reps Jump Rope: 1 minute One Leg Squats: 10 each leg Incline Dumbell Press: 10 reps Repeat circuit for 1 hour with two minute breaks in between each circuit.End with a 10 minute cool-down jog and light stretching.

23: Begin with a 10 minute warm-up run. Sit-Ups: 20 reps Push-ups: 15 reps Bench Press: 10 reps Leg Press: 15 reps 6 in. Leg Raises: 1 minute Jumping Jacks: 40 reps Clean and Press: 12 reps Repeat circuit for 1 hour with two minute breaks in between each circuit.End with a 10 minute cool-down jog and light stretching. | Day 7

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  • By: Hailee L.
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  • Title: Sexy and I know It Extreme Fitness Plan
  • nutrition plan exercise plan
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  • Started: over 5 years ago
  • Updated: over 5 years ago

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