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S: Parmis Josh Hunter and Nick

FC: Exercise and Nutrition Plan | the most effective plan you can follow to reach your goal

1: daily caloric intake 1800-2150 Josh Akin, height: 5'11 age: 15 weight: 135 lbs 1-2 hour soccer practice daily Goal: gain 15 lbs by next soccer season

2: day 1 | 18400 - 112 | breakfast: -Oatmeal Raisin Crisp Oatmeal Crisp With Almonds Cereal, 1 cup (1 serving) -1 cup orange juice -Egg, fresh, whole, raw, 1 large total breakfast calories : 386 lunch: -Chinese, Beef with Broccoli, 4.4 oz flank steak, 1 serving -1 bottle water total lunch calories : 1062 dinner: -Panera Bread Frontega Chicken Panini, 1 serving -1 bottle water total dinner calories: 800 total day 1 calories: 2247

3: day 2 | breakfast: -Fruit Salad, 1 cup -Scrambled Egg, 2 large -1 cup orange juice total breakfast calories: 365 lunch: -Sauce, Pasta Sauce, Ragu Chunky Garden Style, Tomato, Basil and Italian Cheese, 1 serving -Lasagne, Four Cheese, Hamburger Helper, 1 cup -1 bottle water total lunch calories: 640 dinner: -Rice Bowl, Spicy Beef & Broccoli, Uncle Ben's, 1 serving -Snapper (fish), 3 fillet -1 bottle water total dinner calories: 1023 Total day 2 calories: 2028

4: day 3 | breakfast: -Cereals, Quaker, Life Cereal, Cinnamon, 1 serving -Orange Juice, 1 cup -Italian Sausage, pork, 1 link, 4/lb total breakfast calories: 516 lunch: -Dill Pickles, 1 long slice -Lays Baked Barbecue Flavor Potato Chips, 1 serving -Grilled Cheese Sandwich, 1 serving -McDonald's Medium Sprite (21 fl oz), 1 serving -1 bottle water total lunch calories: 671 dinner: -Pizza Hut Personal Pan Cheese Pizza, 1 serving -Pillsbury Original Breadsticks - 2 Breadsticks, 1 serving -1 bottle water total dinner calories: 730 total day 3 calories: 1917

5: day 4 | breakfast: -Kellogg's Eggo Lowfat Homestyle Waffles, 1 serving -Orange Juice, 1 cup total breakfast calories: 275 lunch: -Patio Beef & Bean Burrito with Green Chili, 1 package yields -Penn Station Philly Cheesesteak, 1 serving -Schlotzsky's Deli Regular Coke, 1 serving total lunch calories: 1114 dinner: -Egg Rolls, Pork and Shrimp, Take Out, 8 oz -Chicken With Dumplings Soup, 1 cup (8 fl oz) -1 bottle water total dinner calories: 674 total day 4 calories: 2063

6: day 5 | breakfast: -Blueberry Pancakes, 2 pancake (4" dia) -Orange Juice, 1 cup -Jello Fat Free Chocolate Vanilla Swirls, 1 serving total breakfast calories: 378 lunch: -Schlotzsky's Deli Regular Sprite, 1 serving -Cake, chocolate, pudding-type, 2 oz -Granola Bars, peanut butter, 1 bar -Patio Beef & Bean Burrito with Green Chili, 1 package yields -1 bottle water total lunch calories: 1051 dinner: -Cheesy Nacho Hamburger Helper, 1 cup -Pumpkin Bread, Pillsbury Quick Bread 1/12 loaf, 1 serving -Spaghetti/Marinara Sauce (tomato sauce), 1 serving total dinner calories: 581 total day 5 calories: 2011

7: day 6 | breakfast: -Cinnamon Danish Pastry, 1 pastry -Orange Juice, 1 cup -Morningstar Farms Breakfast Sandwich Sausage Egg and Cheese English Muffin, 1 serving total breakfast calories: 652 lunch: -Chipotle Glazed Charbroiled Chicken Salad, 1 serving -Lays Potato Chips, Classic, 1 oz -1 bottle water total lunch calories: 750 dinner: -Pizza Hut Medium Hand Tossed Pepperoni Pizza (1 slice), 1 serving -Schlotzsky's Deli Turkey Guacamole (small), 1 serving -1 bottle water total dinner calories: 663 total day 6 calories: 2065

8: day 7 | breakfast: -Cereals ready-to-eat, QUAKER, QUAKER CINNAMON OATMEAL SQUARES, 1 cup (1 serving) -Orange Juice, 1 cup -Banana, fresh, 1 cup, sliced total breakfast calories: 470 lunch: -Healthy Choice Salisbury Steak with Mushroom Gravy, Mashed Potatoes, and Sweetened Corn Medley -Cream of Asparagus Soup, 1 cup (8 fl oz) -Granola Bars, soft, uncoated, chocolate chip, 1 bar -1 bottle water total lunch calories: 667 dinner: -Baja Fresh Guacamole, 3 oz -Chips - Doritos - Nacho Cheesier, 1 oz -Taco Bell Crunchy Taco, 1 serving -1 bottle water total dinner calories: 420 snacks: -Frozen desserts, ice cream, vanilla, rich, 0.5 cup -Fruit Snacks (fruit bars, fruit leather), 2 bar total day 7 calories: 1896

9: Exercise day 1 | Squats on Leg Press Machine Sets: 3 Reps: 6 Seated Chest Press Machine Sets: 4 Reps: 8 Assisted Pull-up Machine Sets: 3 Reps: 6 Abdominal Crunch Machine Sets: 4 Reps: 8 Seated Back Extension Machine Sets: 3 Reps: 6 60% of max for weight on machines TIME:25 Minutes Calories burned:78

10: Exercise day 2 | Squats Sets: 3 Reps:10 Sprints sprint 30-50 ft as fast as possible, then jog for another 50. repeat 8 times Bicycle Crunches Sets: 3 Reps:10 5 Uphill runs Power jumps sets: 5 jumps : 20 Time:25 minutes Total time:50 Calories burned:72 Total Calories Burned:150

11: Exercise day 3 | Squats on Leg Press Machine Sets: 2 Reps: 15 Seated Chest Press Machine Sets: 2 Reps: 15 Assisted Pull-up Machine Sets: 2 Reps: 15 Abdominal Crunch Machine Sets: 2 Reps: 15 Seated Back Extension Machine Sets: 2 Reps: 15 Time:25 Minutes Total time: 75 Calories burned:78 Total Calories Burned:228

12: Exercise day 4 | Squats Sets: 2 Reps:15 Incline Pushups Sets: 2 Reps:15 Modified Plank Sets: 2 Reps:15 Superman Sets: 2 Reps:15 Bicycle Crunches Sets: 2 Reps:15 Time:100 minutes Calories burned:72 Total Calories Burned:300

13: Exercise day 5 | Squats on Leg Press Machine Sets: 2 Reps: 15 Seated Chest Press Machine Sets: 2 Reps: 15 Assisted Pull-up Machine Sets: 2 Reps: 15 Abdominal Crunch Machine Sets: 2 Reps: 15 Seated Back Extension Machine Sets: 2 Reps: 15 Time:25 Minutes Total time: 125 minutes Calories burned:78 Total Calories Burned:378

14: Exercise day 6 | Squats Sets: 3 Reps:10 Sprints sprint 30-50 ft as fast as possible, then jog for another 50. repeat 8 times Bicycle Crunches Sets: 3 Reps:10 5 Uphill runs Power jumps sets: 5 jumps : 20 Time:150 minutes Calories burned:72 Total Calories Burned:450

15: Exercise day 7 | Squats on Leg Press Machine Sets: 2 Reps: 15 Seated Chest Press Machine Sets: 2 Reps: 15 Assisted Pull-up Machine Sets: 2 Reps: 15 Abdominal Crunch Machine Sets: 2 Reps: 15 Seated Back Extension Machine Sets: 2 Reps: 15 Time:25 Minutes Total time: 175 minutes Calories burned:78 Total Calories Burned:528

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  • By: Parmis S.
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  • Title: Blank Canvas
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