FC: A new life for... Nicole Richie
1: Nutrition Plan | Goal: Gain Weight
2: Day One- 1960 calories | Breakfast: 1 cup of Cheerios with fat free (skim) milk, banana and 6 oz. coffee with 1% milk. | Lunch: 2 cups of pasta salad with vegetables, 1 slice of garlic bread and water. | Dinner: 1 grilled steak(lean only), 2 rolls with butter, 5 cooked asparagus and half a cup of zucchini with butter. | Snacks: 2 cups of skim milk, 1 medium sized apple, peanut butter sandwich with 2 slices of white bread and 2 table spoons of peanut butter.
3: Day Two- 1834 calories | Breakfast: 1 cup of flavored oatmeal with skim milk, 3/4 cup of fruit(your choice) salad with no dressing. | Lunch: 1 roast beef sandwich with BBQ sauce, 2 cups of baked tortilla chips and water. | Dinner: 1 baked/broiled salmon, 2 cups of chefs salad with blue cheese dressing, 2 white rolls and unsweet tea. | Snacks: 1 cup of skim milk, 1 1/2 cups of raw mango and 1 cup of cooked broccoli.
4: Day Three-1920 calories | Breakfast: 1 large eggs, scrambled without fat with 2 bananas and 1 cup of skim milk. | Lunch: 1 cup of beef stroganoff with noodles, 1/2 cup of potato salad, 2 medium sized breadsticks, and water. | Dinner: 1/2 cup of spaghetti with butter and meat sauce, 1 cup of cooked broccoli, and water. | Snack: 1 cup of skim milk, 3 slices of extra lean deli ham, 1 1/2 cup of Fritos, and 1 raw peach.
5: Day Four-1999 calories | Breakfast: Plain bagel with low fat cream cheese, and 1 cup of skim milk. | Lunch: 1 cup of bean soup with ham, 1 large slice of french bread, 1 apple, and water. | Dinner: Fried fish sandwich with tartar sauce, 1/2 cup of baked beans, 1 cup of cooked carrots, and 2 cups of grape juice | Snack: 1 ounce of fat-free sugar-free yogurt, 1 grapefruit, and 1 cup of skim milk
6: Day Five- 1867 calories | Breakfast: 1 whole wheat bagel, 1 oz. of fat free yogurt and 1 cup of skim milk. | Lunch: 1 baked batter fish fillet, 1 large apple, 1 cup of caesar salad with dressing and 1 bottle of water. | Dinner: 1 large grilled steak, 3/4 cup of mashed potatoes with butter, half a cup of cooked mixed veggies and unsweet tea. | Snack: 1 cup of skim milk, 1 granola bar and 1 large orange.
7: Day Six- 1885 calories | Breakfast: 1 cup of skim milk, 1 cup of cheerios and 1 medium banana. | Lunch: 1 cup of stir-fried beef, veggies and noodles, 1/2 cup of fruit salad, 1 medium baked sweet potato and 1 bottle of water. | Dinner: 1/2 a cup of lemon chicken, 2 white rolls, 1 cup of cream style corn and 1 cup of summer squash, 1 cup of low fat ice cream with a bottle of water. | Snack: 2 slices of roast beef, 1 slice of raisin bread and 1/2 cup of cooked broccoli and 1 cup of skim milk.
8: Day Seven- 2020 calories | Breakfast: 1 large scrambled egg (without fat), 1 buttermilk biscuit, 1 cup skim milk. | Lunch: 1 Philly cheese steak, 1/2 cup dried apricots, and 1 bottle of water. | Dinner: 1 shrimp with pasta diet frozen meal, 1 cup of waldorf salad, 8 cooked asparagus with 1 bottle of water. | Snack: 1 raisin bagel, 1 large orange and 1 cup of skim milk.
9: EXERCISE PLAN
10: Day One | 15 reps of lunges, alternating feet with two 5 lb. weights. Repeat twice. | 15 shoulder lifts with one 5 lb. weight. | 30 calf raises. ***get on the edge of the stairs and raise heels up and down repeatedly.
11: Day Two | Jog 20 minutes around the neighborhood or on the track at a moderate pace. Do 30 Russian twists repeat twice. | ***Russian Twists= sit on your bottom, feet crossed and elevated while twisting your torso.
12: Day Three | 20 reps of lunges, alternating feet with two 5 lb. weights. Repeat twice. | 20 burpies. ***jump up with hands to the sky and then go down into a push up. Repeat in a fast motion.
13: Day Four | Go to the gym and bench press the bar(45 lbs.) for 2 sets of 10 reps. | At the gym do the leg press with a weight of 45-55 lbs. Boost the weight if needed. | 2, 1 minute Wall Sits. ***Wall Sits= stand next to the wall and then bend your legs to a 90 degree angle and then hold.
14: Day Five | Go to the track and jog, if you need to you can walk, the curves and sprint the straights, do that for 4 laps(1 mile). | After that, do 1 minute side planks and then regular planks. | ***Side planks= lay down on your side and lift up on your forearm and also on the side of your feet and then hold it. ***Regular planks= lay down on your stomach and get on both forearms and on your toes then hold it.
15: Day Six | 15 reps of Upright Rows. ***take the bar(45lbs.) and raise it your chin repeatedly. | 20 reps of lunges, alternating feet with two 10 lb. weights. Repeat twice. | 1 set of 50 Russian Twists.
16: Day Seven | Jog for 20 minutes around the neighborhood or track, pick up your pace. | Do 2 reps of Wall Sits for 1 minute. | 50 sit ups and 2 sets of 1 minute side and regular planks.
17: ****REMINDER | Stretch for 10 minutes before and after each workout.