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exercise and nutrition plan

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BC: General Information: 1. This book is only a guide to helping you lose weight. The true weight losing factor will be your determination and tenacity to follow and use this guide. 2. The nutrition plan is to help you eat healthier, and to decrease your calorie intake. 3. The exercise plan is burn calories, and to increase your flexibility, balance, strength, and endurance. 4. Weight loss will come eventually, do not expect instantaneous results. 5. Expect changes in mood, hormonal levels, and cravings, for these changes are natural as your body will be adjusting to your new lifestyle. 6. If the exercises deem too straining, shorten the time during extensive exercise, or add intervals of rest between exercises.

FC: 7 day nutrition plan | By Virley Session, Drew Ramirez, and Michael Chen

1: Day-1: Breakfast: Buttermilk French Toast 3 slices Light Syrup 2 Tbsp Brummel and Brown Butter 1 tsp Grapefruit 1 Apple 1 Skim Milk 1 cup Water 16 fl oz Snack: Low-Fat Cottage Cheese 1 cup Pineapple (canned) 1 cup SNACK calories: 278 | Lunch: ProThin Meal Replacement (Strawberry Cream Protein Shake) Water 16 fl oz Dinner: 760 CAL Spinach Chicken Lasagna /1 1/2 cups Buttery Breadsticks 2 Raisin Apple Spinach Salad 2 cups Water 16 fl oz DAILY TOTAl Total calories: 2555

2: Day 2- Breakfast: Kashi Go lean Cereal 1 cup Skim Milk 1 cup Nectarine 1 Water 16 fl oz Snack: Maximum Force Protein Bar 1 bar Pretzel Sticks 2 servings Almonds 3 Tbsp Water 8 fl oz Lunch: Salad 2 cups. Protein Bar (1) Water 16 oz. Beef Jerky (2) 5 inch | Dinner: Chicken Rice Burritos 2 serving Mango Salsa 1 cup Lime Cilantro Rice 1 cup Baked Tostitos 1 serving Water 16 fl oz Total Calories: 2577 calories

3: DAY 3- Breakfast: Kashi Crunch 1 cup Skim Milk 1 cup Orange 1 Water 16 fl oz SNACK 544 CAL Maximum Force Protein Bar 1 bar Light Yogurt 1 serving Crunchy Granola 1/2 cup Baby Carrots 1 cup Water 8 fl oz | LUNCH 452 CAL ProThin Meal Replacement (Cranberry Craze Protein Shake) Water 16 fl oz SNACK 243 CAL Soy Beans or Snow Peas 2 cups Soy Crisps 1 serving Water 8 fl oz

4: DINNER 952 CAL Teriyaki Chicken with Pineapple 6 Long-Grain Brown Rice (cooked) 1 Raisin Apple Spinach Salad 2 cups Steamed Broccoli 1 cup Steamed Cauliflower 1 cup Baby Carrots 1 cup Whole Wheat Flax Seed Bread 1 slice Brummel and Brown Butter 1 tsp Water 16 fl oz DAILY TOTAL Total Calories: 2551 calories

5: DAY-4 BREAKFAST Kashi Go Lean Cereal 1 cup Skim Milk 1 cup Grapes 1 cup Light Yogurt 1 serving Orange 1 Water 16 fl oz SNACK: 295 CAL Maximum Force Protein Bar 1 bar Banana 1 Water 8 fl oz | LUNCH: 360 CAL (Chocolate Peanut Butter Protein Shake) Water 16 fl oz DINNER: 876 CAL Citrus Orange Basil Chicken 6 oz Herb Couscous and Vegetable 1 cup Raisin Apple Spinach Salad 3 cups Wheat Dinner Roll 1 Brummel and Brown Butter 1 tsp Water 16 fl oz DAILY TOTAL Total Calories 2532 calories

6: Day-5 BREAKFAST- 469 CAL Kashi Crunch 1 cup Skim Milk 1 cup Apple 1 Light Yogurt 1 serving Water 16 fl oz SNACK 358 CAL Maximum Force Protein Bar 1 bar Kiwi 2 Pineapple 1 cup Water 8 fl oz | LUNCH: 360 CAL ProThin Meal Replacement (Strawberry Cream Protein Shake) Water 16 fl oz | DINNER: 1008 CAL Pesto Salmon 6 oz Lime Cilantro Rice 1 cup Steamed Broccoli 2 cups Wheat Dinner Roll 1 Brummel and Brown Butter 1 tsp Skim Milk 1 cup Water 16 fl oz DAILY TOTAL Total Calories: 2612 calories

7: Day 6 BREAKFAST: 480 CAL Hearty Pancakes 2 Fat-Free Yogurt 1 Fiber One Cereal 1/2 cup Water 16 fl oz SNACK: 193 CAL Maximum Force Protein Bar 1 bar Baby Carrots 1 cup Water 8 fl oz | LUNCH: 632 CAL ProThin Meal Replacement (Chocolate Peanut Butter Protein shake) Water 16 fl oz DINNER 1200 CAL Chicken Gyros 2 servings Baked French Fries 1 cup Ketchup 2 Tbsp Low-Fat Cottage Cheese 1/2 cup Pineapple (canned) 1/2 cup Water 16 fl DAILY TOTAL Total Calories 2639 calories

8: Day:7 BREAKFAST Egg White Omelet 1 serving Orange 1 Skim Milk 1 cup Water 16 fl oz SNACK 404 CAL Maximum Force Protein Bar 1 bar Soy Beans or Snow Peas 2 cups Beef Jerky (low-sodium) 1 oz Water 8 fl oz | LUNCH 375 CAL ProThin Meal Replacement (Raspberry Cream Protein Shake) Water 16 fl oz DINNER 1154 CAL White Chili 2 cups Buttered Bread Sticks 1 Artichoke Tomato Corn Salad 1 cup Water 16 fl oz DAILY TOTAL Total Calories 2618 calories

9: Exercise Plan

10: Fitness plan Day 1 (Flexibility+Endurance) Stretches and Aerobic Calf Stretch (5-10 minutes) Hamstring Stretch (5-10 minutes) Quadriceps Stretch (5-10 minutes) Brisk Jog (15-25 minutes) Hip Flexor Stretch(5-10 minutes) 40-65 Minute Workout

11: Day 2 (Strength) Cardio Squat jumps 20x (5-15 minutes) Mountain Climber (5-10 minutes) Jogging+High knees (15-20 minutes) Jumping Jacks 30x (5-15 minutes) 30-60 Minute Workout

12: Day 3 (Strength+Balance) Upper body+Thighs Push ups 20x (5-10 minutes) Bench press 30x (20-30 minutes) Bridges (10-20 minutes) Bicep Curls 20x (About 10-20 minutes) 45-80 Minute Workout

13: Day 4 (Balance) Thigh Quad Sway-Right Leg+Left Leg (10-20 minutes) Knee Bounces (15-25 minutes) Quad Pull (10-25 minutes) 35-70 Minute Workout

14: Day 5 (Flexibility+Balance) Stretches+Thighs Calf Raises (10-20 minutes) Lunges (15-20 minutes) Iliotibial Band Stretch (5-10 minutes) Knee-to-Chest Stretch (10-15 minutes) Shoulder Stretch (10-15 minutes) 50-80 Minute Workout

15: Day 6 (Endurance) Aerobic Exercise Running 2 Miles (15 minute rest between miles) (10-25 minutes) Swimming 20 Laps (10-20 minutes) Treadmill (10-20 minutes) Walking 1 Mile (10-15) 40-80 Minute Workout

16: Day 7 (Flexibility+Endurance) Stretches+Cardio Neck Stretch (5-10 minutes) Upper Back Stretch (10-20 minutes) Jogging (10-20 minutes)

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  • Title: exercise and nutrition plan
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