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Jose's Journey

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FC: Jose's Journey | By Thomas Russo and ChandlerGriffin | Jose's Journey

1: Name: Jose Age: 35 Gender: Male Height: 5' 10" Weight: 300 lbs Caloric Intake: 4100 | Starting Information | Hopeful Outcome Weight: 175 lbs Caloric Intake: 2800 Continue eating healthy and exercising daily | New Daily Routine Exercise daily Eat healthy Slowly decrease caloric intake over time from 4100 to 2800

2: DAY 1 | Breakfast 3.5 servings of cheerios (1 cup per serving) 350 calories 1.75 servings of milk 1 serving per cup (150 calories) 1 apple 72 calories | Lunch 3 cups of water 12" subway club 900 calories Grapes 1 cup 150 calories | Dinner Whole Wheat Veggie Pizza X2 (1200 calories) V8 fusion 11 ounces 60 calories

3: DAY 2 | Breakfast 1 large apple 72 calories 2 egg whites serving of hash browns (baked whole medium potato) 2 egg whites 35 calories hash browns 167 calories | Lunch Gatorade G2 16.9 OZ 40 calories lays chips personal bag 160 calories mahi mahi Tacos at seasons 52 675 Calories 3 cups of water | Dinner Arizona iced lemon tea 2 cups 180 calories Bacon ranch chicken Sandwich 1550 Calories

4: DAY 3 | Breakfast 2 cups of oatmeal 760 calories (4 servings) Orange Juice 8 fl. oz. (90 calories) | Lunch Spicy Black Bean Veggie Burger X2 (240 calories) Sprite zero (zero calories) | Dinner Chili's Bacon Ranch Quesadilla (1740 calories) 3 cups of water

5: DAY 4 | Breakfast 2 and half turkey sausage gridlers 600 calories 2 1/2 cups of water | lunch cheetos snack size 150 calories 20 oz vitamian water 120 calories 2 oz of ham slice or american chese on two slices of whole wheat bread around 450-500 calories | Dinner big mac meal with water 1000 calories

6: Day 5 | Breakfast raisin bran 1 cup 190 calories 1 cup 1% milk 100 calories peanut butter 1 tbsp 90 calories orange juice 12oz 150 calories | Snacks/lunch Banana large 110 calories subway ham and chese all toppings veggies, 500 calories | Dinner chilis steak lovers special w/ sweet potato fries 950 calories 1 can of dr.pepper 140 calories

7: Day 6 | Breakfast 3.5 servings of cheerios 350 calories 1 up of mild 100 calories 1 apple 72 calories 1 banana 110 | Lunch mahi mahi tacos seasons 52- 675 calories lays chips 160 calories personal bag 4 cups of water | Dinner 2 whole wheat veggie pizza whole 1200 calories fruit punch 1 cup 80 calories

8: DAY 7 | Lunch 3 cups of water 12" subway club 900 calories Grapes 1 cup 150 calories | Dinner chilis steak lovers special w/ sweet potato fries 950 calories 1 can of dr.pepper 140 calories | Breakfast 2 cups of oatmeal 760 calories (4 servings) Orange Juice 8 fl. oz. (90 calories)

9: Heart Rate-93 to 157 Max-185 | Exercise Plan | Bring Jose on slowly with light exercises for the first month such as walking and light weights Then go to jogging/running and stronger weights

10: DAY 1 | Walking 60 minutes (moderate pace) 30 minutes in the AM 30 Minutes in the PM 449 calories burned

11: DAY 2 | Stationary Bike 40 minutes (leisure pace) 20 minutes AM 20 minutes PM 363 calories burned

12: DAY 3 | Elliptical Trainer 20 minutes (slower pace) 10 minutes AM 10 minutes PM 408 calories burnt

13: DAY 4 | Swimming 40 minutes (leisurely) 20 minutes AM 20 minutes PM 544 calories burnt

14: DAY 5 | Walking 4.0 mph 50 minutes (very brisk pace) 25 minutes AM 25 minutes PM 567 calories burnt

15: DAY 6 | Swimming 50 minutes (leisurely) 25 minutes AM 25 minutes PM 680 calories burnt

16: DAY 7 | Stationary bike 40 minutes 10-12 mph (light) 20 minutes AM 20 minutes PM 544 calories burnt | Weight lifting 10 minutes (moderate) 5 minutes AM 5 minutes PM 71 calories burnt

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  • By: chandler g.
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  • Title: Jose's Journey
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  • Published: about 6 years ago