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Be a Buff Boy by Jacob Black

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FC: Be A Buff Boy By Jacob Black

1: ATTENTION | This book was designed with the sole purpose of maintaining a healthy weight by focusing on proper caloric intake while ensuring necessary amount of nutrients from each food group. Meal plans vary depending on the gender, age, height, weight, and physical activity level of the participant.

2: Jacob Black | Age:19 years old Weight:170lbs Height:5'10 Exercise:More than 60mins a day Profession:Actor,martial artist

3: Are you lacking the proper nutritions necessary for life? | Are you tempted by cookies and brownies and all the indulgences of life? | Well we have the answers.

4: DAY 1

5: Breakfast | 1 Egg white -17 calories -1/2 oz. meat & beans 2 Slices of multigrain bread -130 calories (28 extra) -2 oz grains (1 1/2 whole grain) 1 Cup of orange juice -105 calories -1 cup fruit

6: Philly Cheese Steak (Pepper Onion Roll) -3 oz. grain -1/4 c. vegatable -1/2 c. milk -3 oz. meat & beans -2 tsp. oils -500 cal. (81 extra) 2 c. Fat-free Milk -2 c. milk -167 cal. 2 tbs. Protein Powder -75 cal. | Lunch

8: Dinner

9: "When baking, follow directions. When cooking, go by your own taste." ~Laiko Bahrs | 1 Baked Fish Fillet w/ Lemon Juice -3 1/2 oz. meat and beans -126 cal. (25 extra) 1 Lrg. French Bread Slice w/ Butter -2 1/2 oz. grain -511 cal. (46 extra) 1 c. Carrot Salad -3/4 c. veg. -1/2 c fruit -6 tsp. oil -417 cal. (1 extra) 1/2 c. Yellow Corn w/ Butter -1/2 c. veg. -106 cal. (18 extra) Sweet Tea -8 oz. -70 cal. (70 extra)

10: 20 fl.oz. Fruit Smoothie w/ milk -1 1/2 c. fruit -1/2 c. milk -496 cal. (267 extra) V-8 Juice (Tomato Vegatable Juice) -2 c. veg. -87 cal. 2 Spears of Dill Pickles -1/2 c. veg. -11 cal. 1 Individual Box of Animal Crackers -2 1/2 oz. grain -254 cal. (97 extra) | Snacks

12: Day 2

13: "There is no love sincerer than the love of food." ~George Bernard Shaw | Pancakes w/ syrup -2 oz. grain (1/2 oz. whole grain) 236 cal. (64 extra) 3 slices of Turkey Bacon -1 oz. meat and beans 126 cal. (69 extra) 1/2 c. of Grape Juice -2 1/2 c. fruit 386 cal. | BREAKFAST

14: Lunch | 1 1/2 Taco Bell Grande Beef Tacos (cheese, lettuce, tomato, salsa) -2 oz. grain -3/4 c. veg. -1/2 c. milk -2 oz. meat & beans 509 cal. (204 extra) 3 c.Water 0 cal.

15: 1 1/4 c. Pork & Veggies w/ rice -1 oz. grain -1/2 c. veg. -3 oz. meat and bean 307 cal. (23 extra) Raw Medium Plain Baked Potatoe (eat peel) -1 1/2 c. veg. 159 cal. 2 c .Fat-Free Chocolate Skim Milk -2 c. mik 280 cal. (114 extra) | Dinner

16: Snacks | 2 c. loose Baked Pringle Potatoe Chips -1 c. veg 263 cal. (91 extra) Plain Fat-Free Yogurt -1/4 c. milk 48 cal. (1 extra) 1 c. Snack Mix (pretzel, nut, cereal mix) -1 1/2 oz. grain (1/2 oz. whole grain) -1/2 oz. meat & beans 190 c. (29 extra) 3 Lrg. Bread Stix -3 oz. grain 247 cal. (43 extra)

18: Day 3

19: Breakfast | -1 c. Honey Nut Cheerios -2 oz. grain (1 oz. whole grain) - 1/2 oz. whole milk 370 cal. (149 extra) 1 c. Water Lunch 1 Club Sandwich (chicken, bacon, tomatoe) -3 1/2 oz. grain -1/4 veg. -2 1/2 meat & beans -3 tbs. oil 546 cal. (64 extra) 2 1/2 c. Apple Juice -2 1/2 c. fruit 291 cal. | Day 3

21: Dinner | 2 c. New Orleans style Gumbo w/ rice -1 oz. grain -1 1/4 c. veg. -2 1/2 oz. meat & beans -1 tbs. oil 386 cal. (28 extra) 1 c. Mixed Vegatables 1 c. veg. 118 cal. 1 3/4 c. Milk 256 cal. (122 extra)

23: Snacks | 1 Hot Pocket w/ meat & cheese -2 oz. grain -1/4 c. milk -1/2 oz meat & beans 358 cal. (196 extra) 1 1/4 c. Dixed Raw Celery -1 1/4 c. veg. 21 cal. 1 oz. Peanut butter -1 oz. meat and beans -1 tbs. oil 96 cal (3 extra) 1 Whole Wheat Pita Bread & Hummus -2 oz. whole grain -1/4 c. veg. 173 cal.( 1 extra)

24: YUMMY | Breakfast | DAY 4

25: Name | 1 egg, cheese, and bacon on a biscuit 20 oz grains 0.5 cup milk 1 oz meat and beans 438 cal. (194 extras) 1 cup of 1% milk 1 c. milk 102 cal. (20 extras) 1 pear (raw) 1 c. fruit 96 cal.

26: macaroni and cheese with beef 0.5 oz grains 0.25 c. milk 1 oz meat and beans 2 c. cranberry juice (100% juice) 2 c. fruit 233 cal. 2 wheat rolls w/ reduced cal. spread 2 oz grains(1 oz whole grains) 1 tsp oils 181 cal. (11 extras) | MUNCH ON SOME LUNCH

27: DINNER | 2 cups of bean salad 1 c. veg. 2 oz meat and beans 2 tsp. oil 228 cal (9 extras) 1.5 Chicken and cheese quesadillas with guacamole 3.5 oz grain 0.5 c. fruit 2 c. milk 2 oz meat and beans 2 tsp oils 982 cal. (215 extras) 1.5 cups of Lemonade 0.25 c. fruit 149 cal. (140 extras)

28: SNACK TIME

29: 1 c. chips and 0.5 c. salsa 1.5 oz grains 0.5 c. veg. 87 cal. 35 cal. 1 c fruit salad 1 c fruit 96 cal. 2 c. tomato juice 2 c. veg. 83 cal. | more food -->

30: Day 5 | You are looking fit!

31: Breakfast | 2 pigs in a blanket 2 oz grain 2 oz meat 551 cal. (332 extras) 2 c. pineapple juice 2 c. fruit 280 cal.

32: LUNCH | 2 tuna egg salad sandwiches 4 oz grains 6 tsp. oils 0.25 c. veg. 4 oz meat and beans 685 cal. (15 extras) 1 c. broccoli with cheese sauce 0.5 oz grain 1 c. veg. 0.75 c milk 242 cal. (131 extras) 2 c. water | "Eat breakfast like a king, lunch like a prince, and dinner like a pauper."

33: DINNER | cheese tortellini with tomato sauce 5 oz grains 0.75 c. veg. 1 c. milk 1 oz meat and beans 665 cal. (24 extras) 1 c. cauliflower with reduced cal. spread 1 c. veg. 50 cal. 1.5 c. 1% milk 1.5 c. milk 154 cal. (29 extras)

34: SNACK | 0.75 c. banana chips 1.5 c. fruit 198 cal. (34 extras) coleslaw 0.75 c. veg. 4 tsp. oild 201 cal. (11 extras) 1 c. water

35: YUM

37: Name | Day 6 | Breakfast 1 large 5oz whole wheat bagel grains 5oz whole grains 5oz total cal. 364 Yogurt 1 and half 6oz container milk 1c total cal.260 extras 162 Orange Juice 1 and a half cup fruit 1 and a half cup tatal cal 157

38: Lunch Chicken Veggie Soup 1 1/2 c. veggie 1 1/4 c. meat &beans 1 1/2 oz. total cal. 204 1 c. Cheese Nachos grains 1 oz. milk 3/4 c. oils 1 tsp total cal.260 extras 97 with salsa Peanut Butter 2 1/2 tbs. meat &beans 2 1/2 oz. oils 3 tsp. total cal.240 extras 9

39: Dinner Spaghetti with tomato sauce 2 c. grains 2 1/2 oz. veggie 1 c. total cal. 501 extras 44 Tomato Cucumber salad (oil&vinegar) 1 c. veggie 1 c. oils 3 tsp. total cal. 184 extras 21 1 Chicken Patty grains 1 oz. meat &beans 1 and a half oz. oils 2tsp. total cal. 226 extras 2

41: Snacks 1 Frozen Fruit Juice Bar fruit-3/4 c. total cal.91 Chocolate Milkshake whole milk 1 1/4 c. total cal. 259 extras 154

42: Day 7 Breakfast 2 Large Scrambled Eggs milk 1/4 c. meat & beans 2 oz. Total cal. 192 Extra 77 with salsa Oatmeal(flavored) 1c. Grains 2 oz. Whole grains 2 oz. Total cal. 213 Extras 48 Fruit Juice Fruit 1c Total cal. 133

43: Lunch 1 Corn Dog Grain 1 and a half oz. Meant&Beans 1 oz. Total cal. 283 Extras 41 with mustard Fruit Bread 1 Slice (1.4 oz.) Grain 1oz. Total cal. 132 Extra 82 Tater Tots 3/4 c. Veggie 3/4 c. Total cal. 213 Extras 92

44: Dinner 1 Lrg Baked Chicken Breast(no skin) Meat & Beans 3 1/2 oz. Total cal. 161 Mac&Cheese(from dry mix) 1/2 c. Grain 1 oz. Milk 1/4 c. Total cal. 198 Extra 79 Mashed Potatoes 1c (milk,no butter) Veggie 1c Total cal. 170 Extras 4 Cooked Green Beans 1c Veggie 1c Ttoal cal. 27 Milk 1c Milk 1c Total cal. 122 Extra 41

45: Snack Snack Mix 1/2 c. (Pretzel,nut,cereal mix) Grain 1/2 oz. Total cal. 95 Extras 15 Apple Cider 2 c. Fruit 2 c. Total cal. 233 Animal Crackers 1/2 c. Grain 1 1/2 oz. Total cal. 143 Extra 54 Spanish Rice 2 c. Grain 2 1/2 oz. Veggie 1 c. Oils 1 tsp. Total cal. 423 Extra 10

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Gabrielle Tate
  • By: Gabrielle T.
  • Joined: over 6 years ago
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About This Mixbook

  • Title: Be a Buff Boy by Jacob Black
  • Tags: None
  • Started: about 5 years ago
  • Updated: about 5 years ago

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