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Nutrition plan

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FC: Its his year 2012 | D.S.Turbin's nutrition plan

1: Daily calorie intake: 3000 | 5 meal plan for 1 week breakfast 6:00 1st snack: 10:00 lunch:12:00 2nd snack:3:00 dinner: 6:00 3rd snack:8:30

2: Breakfast Plan Day 1:Kashi Korn Flakes (101 calories) sides: Organic Banana (105calories) 2 pieces of whole wheat bread ( 172 calories) drink: Orange Juice Tropicana (2 Cups =216 calories) Total calories = 594 Day2: Cheerios ( 110 calories) sides: Organic Banana (105calories) 2 pieces of whole wheat bread ( 172 calories) drink: Orange Juice Tropicana (2 Cups =216 calories) Total calories = 604 Day 3: Frosted Flakes (120 calories) sides: Organic Banana (105calories) 2 pieces of whole wheat bread ( 172 calories) drink: Orange Juice Tropicana (2 Cups =216 calories) Total calories = 619 Day 4: Grape Nuts ( 208 calories) Organic Banana (105calories) 2 pieces of whole wheat bread ( 172 calories) drink: Orange Juice Tropicana (2 Cups =216 calories) Total calories = 701

3: Day 5: Raisin Bran 1 cup ( 186 calories) sides: Organic Banana (105calories) 2 pieces of whole wheat bread ( 172 calories) drink: Orange Juice Tropicana (2 Cups =216 calories) Total calories = 679 Day 6: Rolled Oats (Oatmeal)1 cup cooked (145 calories) Organic Banana (105calories) 2 pieces of whole wheat bread ( 172 calories) drink: Orange Juice Tropicana (2 Cups =216 calories) Total calories =638 Day 7:Rice Krispies 1 cup (124 calories) sides: Organic Banana (105calories) 2 pieces of whole wheat bread ( 172 calories) drink: Orange Juice Tropicana (2 Cups =216 calories) Total calories = 617

6: first snack: | Day 1: Fiber One oats and chocolate bar = 140 calories Day 2: Nature Valley Oat's N Honey bar= 190 calories Day 3:Peanut Butter crackers=190 calories Day 4: Nature Valley Chocolate Oats=200 calories Day 5: Fiber One oats and Chocolate=140 calories Day 6: Nature Valley Sweet and salty Almond=160 calories Day 7:Peanut Butter Crackers=190 calories

8: Lunch | Day 1: Ham and cheese sandwich (whole wheat bread, 2% cheese, 2 slices of ham)= 352 calories Sides: large apple= 52 calories almonds 1/2 cup = 410 calories drink: Gatorade 8fl oz = 200 Calories Total Calories =1014 Day 2 :PB & J Sandwhich(385 calories) 2slices whole wheat bread 2tbsp peanut butter 1tbsp grape jelly Sides: large apple= 52 calories almonds 1/2 cup = 410 calories drink: Gatorade 8fl oz = 200 Calories Total Calories =1036 Day 3: BLT Sandwich (400 calories) 2 slices whole wheat bread 2 pieces of bacon 2 slices tomato 1 piece of lettuce Sides: large apple= 52 calories almonds 1/2 cup = 410 calories drink: Gatorade 8fl oz = 200 Calories Total Calories =1062

9: Day 4:Tuna Fish sandwich (500 calories) 1tbsp mayo 1can tuna 2slices whole wheat bread Sides: large apple= 52 calories almonds 1/2 cup = 410 calories drink: Gatorade 8fl oz = 200 Calories Total Calories=1162 Day 5:Ham and cheese sandwich (whole wheat bread, 2% cheese, 2 slices of ham)= 352 calories Sides: large apple= 52 calories almonds 1/2 cup = 410 calories drink: Gatorade 8fl oz = 200 Calories Total Calories =1014 Day 6 :PB & J Sandwhich(385 calories) 2slices whole wheat bread 2tbsp peanut butter 1tbsp grape jelly Sides: large apple= 52 calories almonds 1/2 cup = 410 calories drink: Gatorade 8fl oz = 200 Calories Total Calories =1036 Day 7: BLT Sandwich (400 calories) 2 slices whole wheat bread 2 pieces of bacon 2 slices tomato 1 piece of lettuce Sides: large apple= 52 calories almonds 1/2 cup = 410 calories drink: Gatorade 8fl oz = 200 Calories Total Calories =1062

12: Day 1: 4 celery sticks (100 calories) 1 tbsp of peanut butter (100 calories) Total calories = 200 Day 2: 4 carrot sticks (50 calories) 1 tbsp of peanut butter (100 calories) Total calories = 150 Day 3: 4 celery sticks (100 calories) 1 tbsp of peanut butter (100 calories) Total calories = 200 Day 4: 4 carrot sticks (50 calories) 1 tbsp of peanut butter (100 calories) Total calories = 150 Day 5: 4 celery sticks (100 calories) 1 tbsp of peanut butter (100 calories) Total calories = 200 Day 6:4 carrot sticks (50 calories) 1 tbsp of peanut butter (100 calories) Total calories = 150 Day 7:4 celery sticks (100 calories) 1 tbsp of peanut butter (100 calories) Total calories = 200 | Snack

14: Day 1:salmon Atlantic (206 calories) Pasta 2 cups (440calories) Broccoli 1 cup (40 calories) drink: Milk Reduced Fat (122 calories) Total Calories= 808 calories Day 2:Beef Shank, shank crosscuts, trimmed to 1/4-inch fat (cooked) (500 calories) Rice, whole grain medley (brown & wild)1 cup (200) Milk Reduced Fat (122 calories) Total calories=822 Day3: Spare Ribs, roasted 6 ( 300 calories) Pasta 2 cups (440calories) Broccoli 1 cup (40 calories) drink: Milk Reduced Fat (122 calories) Total Calories= 908 calories Day 4: Smoked Sausage (Healthy Choice) 6 ounces(240 calories)Pasta 2 cups (440calories) Broccoli 1 cup (40 calories) drink: Milk Reduced Fat (122 calories) Total calories: 842 | Dinner

15: Day 5: Red Snapper 10 ounces( 430 calories) Rice, whole grain medley (brown & wild)1 cup (200) Milk Reduced Fat (122 calories) Total Calories=752 Day 6:Pasta (egg noodles, linguine, macaroni, spaghetti) (400 calories) Pasta 2 cups (440calories) Broccoli 1 cup (40 calories) drink: Milk Reduced Fat (122 calories) Total Calories=1000 calories Day 7:Beef Shank, shank crosscuts, trimmed to 1/4-inch fat (cooked) (500 calories) Rice, whole grain medley (brown & wild)1 cup (200) Milk Reduced Fat (122 calories) Total calories=822

18: Snack | Day1:Hex Mix 3 servings = 360 calories Total Calories 360 Day 2:Beef Jerky 4 pieces Total calories280 Day 3:Popcorn, popped without oil Total calories200 Day 4:Nature Valley Sweet and salty Almond=160 calories Day 5:Hex Mix 3 servings = 360 calories Total Calories 360 Day 6:Beef Jerky 4 pieces Total calories280 Day 7:Fiber One oats and chocolate bar = 140 calories

20: Workout plan | 10 weeks

21: Day 1 meet with trainer max out Timed mile | J.D. Turbin is starting from the basics to gage his athleticism and to make a plan specialized for him.All the exorcises will be performed in 1 session with a trained professional nearby.

22: Running Week 1: 1mile Week 2: 1 mile Week3: 2 miles Week4: 2 miles Week 5: 2 miles Week 6: 2miles Week7: 3 miles Week8: 3 miles Week 9: 4 miles Week 10: 4 miles

23: Swimming Week 1: 10 mins Week 2: 15 mins Week 3: 30 mins Week 4: 35mins Week 5: 45 mins Week 6: 50 mins Week7: 1 hour Week8 : 70 mins Week 9: 70 mins Week10: 80 mins

24: AB Workout: weeks: Reps: exercise: 1 1 30 second scissor 2 1 30 second up and overs 3 1 10 V-ups 4 2 30 second bicycle 5 2 1 minute plank 6 2 30 second side planks 7 3 8 3 9 4 10 4 50 Russian twists repeat the exercises everyday for the reps shown

25: Weights | Monday - (Arms) Bench press, curls, push ups, ab repetition Tuesday - (Legs) Squat, Lunges, Stairs, calf raisers, ab repetition Wednesday - (Core) Push ups, dips, burbies, plate workout ab repetition Thursday - (Chest & Back) Assisted pull ups, push ups pull down ab repetition Friday - (Arms) Bench press, curls, push ups, ab repetition Saturday - (Legs) Squat, Lunges, Stairs, calf raisers, ab repetition Sunday - Stretching

26: The End

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CDL Cerf,Durbin,Lydia Durbin
  • By: CDL C.
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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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