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S: Nutrition and exercise plan

FC: Weight Loss Nutrition 7 day plan

1: Day one | Breakfast 8 oz of Skim milk 83 cal. 3.6 oz pancakes 92 cal 2 oz egg whites 16cal Lunch 6 oz turkey burger 340 cal 1-1/2 swiss cheese 3 oz chef salad 50 cal Dinner 6 oz chicken breast 100 cal 1 cup of green beans Snack 2 oz turkey jerky or 1-1/2 swiss cheese Exercise 30 standard push ups 10 wide front pull ups 30 military push ups 10 Chin ups 30 diamond push ups 16 back flies

2: Exercise 25 sit ups 50 wall touches 1 hour of basketball full court every time you miss a 3 pointer its 25 jumping jacks. If you miss a jump shot its 25 sit ups and if you miss a lay up or dunk its 50 push ups | Breakfast medium slice cooked bacon(26calories) scrambled large egg 1 oz 20 cal. lunch beef and cheese enchilada 352 cal. with side of beans and rice and tortilla chips dinner bowl of fruit 3 baked chicken strips 188 cal with a choice of ranch on the side. home made french fries with low amount of salt. | Day two

3: Breakfast multigrain waffle 1oz orange juice 1 cup 105 calories lunch Hamsandwich with mayo 4 oz. baked carrots 1/4 cups Cesar salad with dressing 1/2oz dinner grilled steak 6.5 ounces baked potato 1 1/4 cups snack small soft pretzel 2 oz | Day Three | Exercise 90 second of wall squats 25 Chair dips 30 up right rows 25 wide fly push ups 25 dead lift squats 10 pull ups

4: breakfast Egg,cheese,and bacon on a biscuit 2oz Lunch Stir fried beef , veggies and noodles 3 1/2 oz roll 1 oz dinner meat lasagna 4 oz snack snack mix .5 oz | Day Four | Exercise 25 military push ups 25 standard push ups 25 heart to heart push ups 1 hour of basket ball shot depending exercise.

5: Breakfast Whole wheat bagel 8 oz 1/2 bananas Lunch Fat free turkey breast 6 oz chicken cezeat salad 4 0z dinner 3 oz pasta 660 calories 2 oz roll Snack 4 oz soy nuts | the best thing about me is | Day Five | Exercise 25 curls 25 swimmers press 10 clap or plyo push ups 16 tricep kick backs 25 concentration curls

6: Breakfast 1 cup oatmeal 8 oz skim mill 1-1/2 raisins Lunch 6 oz tuna salad dinner 6 oz Italian meatloaf 3 oz Parmesan cheese 2 oz roll snack 3 oz yogurt | Day Six | Exercise 16 chair lunges 3 sets of alternating 30 second intervals of 1 legged squats 1 hour of basket ball workout

7: Breakfast 3 oz pancake 2 tbsp low sugar maple syrup 1 cup of blue berries 8 oz skim milk Lunch 12 oz fat free turkey breast 1 cup of vegetable soup Dinner 10 oz salmon 1cup rice snack 1 oz almonds | Day seven | Exercise 10 wide front pull ups 25 curls 16 back flies 20 up right rows 25 tricep kick backs 10 close grip pull ups

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  • By: kurt t.
  • Joined: about 5 years ago
  • Published Mixbooks: 0
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About This Mixbook

  • Title: project
  • Tags: None
  • Started: almost 5 years ago
  • Updated: over 4 years ago

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