FC: Fitness and Nutrition Guide | Andrew Roberson & Austin Brackens | By:
1: Monday plan | chicken w\potatoes cal:310 | Ham & cheese omelet cal:400 | Spaghetti w\meat sauce and garlic bread cal:546 | chocolate protein bar cal:200 | Peanut butter & honey sandwich cal:225
2: Tuesday Plan | Sausage & pancakes cal:216 | Greek Yogurt cal:270 | Beef Stew cal:262 | Whole grain chips cal:140 | Steak with potatoes cal:468
3: Wednesday plan | Ham breakfast sandwich cal:350 | 1 cup of peanuts cal:828 | Grilled chicken sandwich & fries cal:700 | Chicken pot pie cal:410 | Protein shake cal:250
4: Thursday plan | Cheeseburger cal:258 | Egg & bacon sandwich cal:420 | PB&jelly cal:65 | Catfish cal:367 | Sugar cookies cal:72 (for one cookie)
5: Friday plan | Tuna salad wrap cal:360 | trail mix cal:690 | Steak fajitas cal:900 | Chicken & waffles cal:514 | Greek yogurt & honey cal:340
6: Saturday is your day off, just don't go crazy.
7: Sunday | Chicken fettuccine cal:520 | Beef jerky cal:82 | Oatmeal & honey cal:210 | Country fried steak cal:89 | Grilled cheese cal:330
9: JACK'S EXERCISE PLAN
10: Monday | Bench press reps 2 of 5, weight 135 lbs Pull ups 2 reps of 5, weight 10 lb chain around neck hand clap push ups reps 2 of 5, weight 10 lb plate on back Estimated time: 45 minutes | Not that bad for a Monday right?
11: Tuesday | Squats- 2 reps of 8, weight is 135 lbs Front Squats- 2 reps of 8, weight is 130 lbs Pull Cleans- 2 reps of 6, weight is 120 lbs Estimated time:1 hour and 5 minutes | You should really feel todays workouts in your groin/thigh area.
12: Wednesday | Deadlift reps 2 of 6, weight 145 Hang cleans reps 2 of 8, weight 130 Military press reps 2 0f 6, weight 100 | Estimated time: 1 hour 10 min. | Keep working hard! and the results will show.
13: Thursday | Barbel rows- reps 2 of 8, weight 125 lbs Incline bench press- reps 2 of 10, weight 120 lbs Good mornings- reps 2 of 10, weight 130 lbs. Estimated time: 55 min. | After this workout your arms are going to feel like someone pumped them with air.
14: Friday: You have the day off!
15: Saturday | Crunches- 1 rep of 40 Knee-ups- reps 3 of 30 Fifer Scissors- 2 reps 30 Estimated time: 15 minutes | Saturday is pretty brutal, but short, and mainly works the abdominal area.
16: Sunday | Take a jog through your favorite city or park and keep up a pace for 35 minutes.
27: Without labor nothing prospers. SOPHOCLES