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Israel Kamakawiwo'ole Diet and Exercise Plan

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Israel Kamakawiwo'ole Diet and Exercise Plan - Page Text Content

BC: Made by: Jesse Sullivan Vincent Li Hakim Hasan

FC: Health Project | 2013

1: Nutrition Plan

2: Monday Total Calories Eaten: 2545 | Breakfast 450 Calories Pineapple, raw 1 cup, diced 78 Calories(0 Empty Calories*) Scrambled Eggs (milk added), with cheese, cooked with butter 2 large egg(s) 307 Calories(127 Empty Calories*) Bacon, pork, smoked or cured, cooked1 medium slice 65 Calories(35 Empty Calories*)

3: Lunch 401 Calories Salad, with lettuce and vegetables (tomatoes and/or carrots), no dressing1 cup 20 Calories(0 Empty Calories*) Bread sticks, soft, prepared with garlic and Parmesan cheese 2 medium stick or slice 382 Calories(60 Empty Calories* | Dinner 460 Calories Pork chop, breaded or floured, broiled or baked, lean only eaten 1 medium chop (3 per pound) 178 Calories(8 Empty Calories*) Salad, with lettuce, cheese, tomatoes and/or carrots, no dressing 1 cup 79 Calories(43 Empty Calories*) Bananas, raw1 extra large (9" or longer) 203 Calories(0 Empty Calories*)

4: Snacks 826 Calories Pineapple, raw 1 cup, diced 78 Calories (0 Empty Calories*) Bread, 100% whole wheat 3 regular slice 207 Calories (38 Empty Calories*) Bananas, raw 4 extra large (9" or longer) 541 Calories( 0 Empty Calories*) Almonds, unroasted cup, whole, unblanched 408 Calories (0 Empty Calories*)

5: Tuesday Total Calories Eaten: 2154 Breakfast 388 Calories Pancakes, whole wheat, 2 medium (5" across), 183 Calories (21 Empty Calories*) Orange juice, freshly squeezed, 1 cup, 112 Calories (0 Empty Calories*) Fruit salad, fresh, (including citrus fruits), no dressing, 1 cup, 93 Calories (0 Empty Calories*)

6: Lunch 451 Calories Chicken or turkey salad, with fat free mayonnaise-type dressing, 1 cup, 382 Calories (38 Empty Calories*) Strawberries, raw, 1 cup, whole, 69 Calories, (0 Empty Calories*) Dinner 1118 Calories Milk, fat free (skim), 1 cup, 104 Calories, (0 Empty Calories*) Pasta, (spaghetti, linguini, vermicelli), cooked (no salt or fat added), 2 cup, 440 Calories (0 Empty Calories*)

8: Wednesday Total Calories Eaten: 2513 | Breakfast 624 Calories Celery, raw 2 cup 52 Calories(0 Empty Calories*) Bread, multigrain, reduced calorie or high fiber regular slice 30 Calories(1 Empty Calories*) Bananas, raw 4 extra large (9" or longer) 541 Calories(0 Empty Calories*) | No Snacks

9: Lunch 480 Calories Yogurt, plain, fat free1 container (8 oz) 222 Calories(2 Empty Calories*) Celery, raw cup 14 Calories(0 Empty Calories*) Bread, multigrain, reduced calorie or high fiber 4 regular slice 243 Calories(11 Empty Calories*) | Dinner 726 Calories Celery, raw cup 14 Calories(0 Empty Calories*) Beef, steak, battered, fried, lean and fat eaten (country fried, chicken fried) 1 medium steak 712 Calories(313 Empty Calories*)

10: Thursday Total Calories Eaten: 2513 | Breakfast 357 Calories Eggs, fried, no fat added 1 large egg(s) 71 Calories(19 Empty Calories*) Oatmeal, quick, cooked (with salt, no fat added) 2 cup 285 Calories(0 Empty Calories*) | Lunch 851 Calories Spinach, raw 2 cup 14 Calories(0 Empty Calories*) Dove, (squab, pigeon), cooked 1 dove 353 Calories(55 Empty Calories*) Bananas, raw 4 large (8" to 8-7/8" long) 484 Calories(0 Empty Calories*)

11: Dinner 726 Calories Celery, raw cup 14 Calories(0 Empty Calories*) Beef, steak, battered, fried, lean and fat eaten (country fried, chicken fried) 1 medium steak 712 Calories(313 Empty Calories*) | Snacks 683 Calories Banana, raw1 extra large (9" or longer) 203 Calories(0 Empty Calories*) Olive oil 8 teaspoon 318 Calories(0 Empty Calories*) Celery, raw 1 cup 33 Calories(0 Empty Calories*) Bread, high protein 2 slice 127 Calories(0 Empty Calories*)

12: Snacks Continued... Bread, multigrain, reduced calorie or high fiber 4 regular slice 243 Calories(11 Empty Calories*)

13: Friday Total Calories Eaten: 2350 | Breakfast 357 Calories Eggs, fried, no fat added 1 large egg(s) 71 Calories(19 Empty Calories*) Oatmeal, quick, cooked (with salt, no fat added) 2 cup 285 Calories(0 Empty Calories*) | Lunch 851 Calories Spinach, raw 2 cup 14 Calories(0 Empty Calories*) Dove, (squab, pigeon), cooked 1 dove 353 Calories(55 Empty Calories*) Bananas, raw 4 large (8" to 8-7/8" long) 484 Calories(0 Empty Calories*)

14: Dinner 248 Calories Spinach, raw 2 cup 14 Calories(0 Empty Calories*) Fat free milk 1 cup 125 Calories(0 Empty Calories*) Corn, white, fresh, cooked (no salt or fat added) 1 large ear (7-3/4" to 9" long) 109 Calories(0 Empty Calories*) | Snacks 895 Calories Fat free milk 1 cup 125 Calories(0 Empty Calories*) Oatmeal, quick, cooked (with salt, no fat added) 2 cup 285 Calories(0 Empty Calories*) Bananas, raw 4 large (8" to 8-7/8" long) 484 Calories(0 Empty Calories*)

16: Saturday Total Calories Eaten: 2574 | Breakfast 875 Calories Milk, low fat (1%) 2 cup 205 Calories(35 Empty Calories*) Bread, 100% whole wheat 2 regular slice 138 Calories(25 Empty Calories*) Bananas, raw 2 large (8" to 8-7/8" long) 242 Calories(0 Empty Calories*) Eggs, fried, with vegetable oil 3 large egg(s) 290 Calories(56 Empty Calories*)

17: Lunch 706 Calories Pasta, (macaroni, rotini, ziti, shells, lasagna noodles), whole wheat, cooked (no salt or fat added) 2 cup 344 Calories(0 Empty Calories*) Bananas, raw 2 large (8" to 8-7/8" long) 242 Calories(0 Empty Calories*) Olive oil 3 teaspoon 119 Calories(0 Empty Calories*) | Dinner 667 Calories Celery juice 2 cup 85 Calories(0 Empty Calories*) Olive oil 3 teaspoon 119 Calories(0 Empty Calories*) Double cheeseburger (2 patties), on bun, 1 double cheeseburger 463 Calories(146 Empty Calories*)

18: Snacks 326 Calories Bananas, raw 2 large (8" to 8-7/8" long) 242 Calories(0 Empty Calories*) Zone Perfect Classic Crunch nutrition bar 1 snack size bar 84 Calories(25 Empty Calories*)

19: Sunday Total Calories Eaten: 2593 | Breakfast 1161 Calories Blackberry juice 2 cup 190 Calories(0 Empty Calories*) Carrots, raw 1 cup, slices 88 Calories(0 Empty Calories*) Egg, boiled 3 large egg(s) 270 Calories(76 Empty Calories*) Oats, uncooked 2 cup, regular or quick 614 Calories (0 Empty Calories*)

20: Lunch 225 Calories Carrots, raw 1 cup, slices 88 Calories(0 Empty Calories*) Yogurt, plain, fat free 1 cup 137 Calories (1 Empty Calories*) | Dinner 456 Calories Cheese, cottage cheese with gelatin 1 cup 194 Calories(104 Empty Calories*) Milk, soy (soy beverage) 1 cup 108 Calories(0 Empty Calories*) Catfish, baked or broiled without fat 1 fillet (5-1/4" x 2" x 3/8") 154 Calories(0 Empty Calories*)

21: Snacks 751 Calories Yogurt, plain, fat free 1 cup 137 Calories(1 Empty Calories*) Oats, uncooked 2 cup, regular or quick 614 Calories(0 Empty Calories*)

22: Exercise Plan

23: Monday Total Calories Burned:1190 Water Aerobics (Moderate) 30 Minutes

24: Tuesday Total Calories Burned:1190 Water Aerobics (Moderate) 30 Minutes

25: Wednesday Total Calories Burned:1190 Water Aerobics (Moderate) 30 Minutes

26: Thursday Total Calories Burned:1190 Water Aerobics (Moderate) 30 Minutes

27: Friday Total Calories Burned:1190 Water Aerobics (Moderate) 30 Minutes

28: Saturday Total Calories Burned:1190 Water Aerobics (Moderate) 30 Minutes

29: Sunday Total Calories Burned:1190 Water Aerobics (Moderate) 30 Minutes

30: Total Calories Burned: 8330 Total Exercise Time: (Weekly) 210 Minutes (3 1/2 Hours)

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  • By: Hakim H.
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  • Title: Israel Kamakawiwo'ole Diet and Exercise Plan
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  • Started: almost 4 years ago
  • Updated: over 3 years ago

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