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Jennifer's Weight Guide

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Jennifer's Weight Guide - Page Text Content

FC: Weight Guide | -Kayla Cato, Rebecca Richard, Ashlin Witherow

1: Jennifer Height: 5'6 Current Weight: 167 pounds Goal weight: 142 pounds 1,465 Calories to Loss Weight

2: Day 1 Meal Plan | Breakfast- | Lunch- | Dinner- | Tuna Sandwich - 200 calories 1 Cup of Fruit Salad - 73.5 calories Water- 0 calories | Grilled Chicken Salad- 417 calories Oil & Vinegar - 100 calories Water- 0 calories | 1 Egg, Cheese, and Ham English Muffin- 382 calories 8 fl. oz Tropicana Orange Juice - 110 calories | Snack- Yoplait Yogurt- 90 calories 1 Cup unshelled edamame- 120 calories | Total Calories -1,492

3: Day 2 Meal Plan | Breakfast- | Lunch- | Dinner- | Old Fashioned Quaker Oats 1 cup- 300 calories Top with 1 Cup Blackberries- 62 calories Apple Juice - 120 calories | 1 cup ham salad- 395 calories Water- 0 calories | Pasta with Vegetables- 310 calories Crescent rolls- 100 calories water- 0 calories | Snack- Oats and honey Granola Bar- 90 calories 1 cup Mixed Fresh Fruit - 80 calories | Total Calories- 1,457

4: Day 3 Meal Plan | Breakfast | Lunch- | Dinner- | 1 Cup Special K Cereal with 1/2 cup Skim Milk - 160 calories | Turkey Sandwich- 308 calories Water- 0 calories 1 oz Baked Lays - 108.3 calories | Snack- | Spaghetti Carbanara- 376 calories Water- 0 calories 1 oz. Turkey Meatballs- 47 calories | 1 oz. Kettle Potato Chips- 150 calories Hard Pretzels- 227 calories | Total Calories: 1,376.3

5: Day 4 Meal Plan | Breakfast | Lunch- | Dinner- | 2 Large Egg Omelet - 187 Calories 1 Bagel- 285 Calories | Medium Caesar Salad- 196 calories Ranch Dressing- 145 Calories | Progresso Garden Vegetable Soup- 360 calories | Snacks- | Special K Protein Meal Bar- 170 calories Greek Yogurt-100 Calories | Total Calories: 1,443

6: Day 5 Meal Plan | Breakfast | Lunch- | Dinner- | Scrambled Egg Burritos- 259 calories Orange- 87 Calories | Herbed Cheese and Tomato Sandwich- 398 Calories Water-0 Calories | Hawaiian Veggie Burger- 380 Calories Sweet Potato Chips- 80 Calories Water- 0 Calories | Snack- | Nature Valley Crunchy Bar- 190 calories | Total Calories- 1,394

7: Day 6 Meal Plan | Breakfast | Lunch- | Dinner- | Greek Yogurt, Chocolate, Walnut,and Wiled Blueberry parfait- 265 Calories | Turkey Wrap- 365 Calories Lays Oven Baked Barbecue Chips- 120 Calories Water- 0 Calories | Grilled Cheese With Tomato And Turkey- 345 Calories Small Apple- 60 Calories Unsweetened Iced Tea - 0 Calories | Snack- | 2 Small Clementine- 80 calories 1 oz. Almonds- 164 calories | Total Calories - 1,399

8: Day 7 Meal Plan | Breakfast | Lunch- | Dinner- | Banana Corn Muffins-199 Calories | Greek Pita Salad-368 Calories 10 Baby Carrots with 2 Tablespoons Hummus- 100 Calories Water-0 Calories | Ham, Pear, and Swiss Sandwich- 395 Calories 3/4 cup Apple Chips- 80 Calories Unsweetened Iced Tea- 0 Calories | Snack- \ | 1 oz. Original Blend Trail Mix-130 calories 10 saltine crackers- 140 calories | Total Calories: 1,412

9: 8 Day Exercise Plan

10: Day 1 Exercise Plan | Start at the 30 Yard Line and Do 10 Jumping Jacks Then Bear Crawl to the 35 Yard Line at the 35 Yard Line Do 5 Squats Then 2 Somersaults To The 40 Yard Line At The 40 Yard Line Do 10 Side To Side Over The Line Then Sprint Back and Do It Again 3 Times | Cross Fit- Football Field Workout | No Equipment Needed

11: Jumping Jacks | Bear Crawl | Squats | SomerSaults | Cardio and Leg Workout

12: Day 2 Exercise Plan | First Circuit- 10 Alternating Shoulder Presses 10 In & Out Bicep Curls 5 Two arm triceps Kickbacks Second Circuit- 8 Deep Swimmers' Presses 12 Chair Dips 20 Static Arm Curls Repeat Three Times | Shoulders and Arms Workout- | Equipment Needed- dumbbells with weight of 15 pounds

13: Alternating Shoulder Presses | In & Out Bicep Curls | Two Arm Triceps Kickbacks | Deep Swimmers' Presses | Chair Dips | Static Arm Curls

14: Day 3 Exercise Plan | Core Workout | First Circuit: 1:00 Planks 20 Hip Raises 1:00 Wall Sits at a 90 Degree 1:00 Side Planks 1:00 Superman Repeat a Total of 3 Times | No Equipment Needed

15: Planks | Hip Raises | Wall Sits | Side Planks | superman

16: Day 4 Exercise Plan | Rest Day Core and Butt Workout | While Resting If You Are Watching T.V On Every Other Commercial Do 5 Squats On The Couch This Will Keep You From Losing All The Hard Work You Did The Last Couple Of Days. | No Equipment Needed

17: Couch Squats

18: Day 5 Exercise Plan | 20 Squats 30 Alternating Lunges 30 Calf Raises 20 Sumo Squats 50 Jumping Jacks 50 sec. Wall Sits | Leg workout | First Circuit: | Repeat Three Times | No Equipment Needed

19: Squats | Lunges | Calf Raises | Sumo Squats | Jumping Jacks | Wall Sits

20: Day 6 Exercise Plan | 25 Knee Push-ups 30 Jumping Jacks 5 Burpee 20 Curl-Ups 20 Back Rows | no equipment needed | Shoulder And Arms Workout | First Circuit: | Repeat Twice

21: knee push ups | jumping jacks | back rows | Burpees | Bicep Curl

22: Day 7 Exercise Plan | 1:00 Jumping Rope 20 Lunges 5 Burpees 30 Vertical Leg Crunches 15 Squats 40 Russian Twists 20 Mountain Climbers :30 Wall Sit Repeat Three Times | No Equipment Needed | Fat Blaster Workout

23: Lunges | Burpees | Vertical Leg Crunches | Squats | Russian Twists | Mountain Climbers | Wall Sits

24: Day 8 Exercise Plan | 40 Jumping Jacks 15 Squats 20 Lungs 40 Mountain Climbers 10 Burpees 50 Bicycles :20 Superman 5 Push-Ups :30 Plank Repeat Four Times | No Equipment Needed | Full Body Meltdown | First Circuit:

25: Plank | Bicycle | Push-Ups | Mountain Climbers | Squats | Lunges | Jumping Jacks | Superman

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Default User
  • By: Kayla C.
  • Joined: over 5 years ago
  • Published Mixbooks: 1
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    • By: Rebecca R.
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About This Mixbook

  • Title: Jennifer's Weight Guide
  • Kayla Cato and Rebecca Richard
  • Tags: None
  • Published: over 5 years ago