FC: Name: Rex I. A. Height: 72 in (6 ft) Weight: 125 lbs (BMI 17) Goal weight: 147 lbs (BMI 20) | Rex is to gain 22 lbs in 22 weeks. | 3158 Calories per day 5 meals a day | By: Kat, Noaa, and Sarah Rackley 2B Health
1: Day 1: Monday | Breakfast Smoothie: 617 calories 1 cup Coconut Water 1/2 cup Organic Greek Yogurt 1 scoop - Vega Sport Natural Plant Based Performance Protein - Vanilla 1 scoop Vega Whole food Smoothie infusion 1 cup Frozen mixed berries Snack #1: 740 calories 1 McDonald's large French Fries with 2 ketchup packets 1 small McCafé Mango Pineapple Smoothie small Lunch: 640 calories Pizza Hut...Personal pan pizza (pepperoni) and DIET soda Snack #2: 410 calories 1 McDonald's Honey Mustard Snack Wrap (Crispy) 330 1 Small drink, PowerAde Dinner: 750 Calories Premium Crispy Chicken Bacon Clubhouse Sandwich
2: Day 2:Tuesday | Breakfast: 2 eggs (26 calories) +2 slices whole wheat bread toasted (150 calories) with 4 tablespoons cream cheese (140 calories) and cup of orange juice (39 calories). Snack: 4 Chocolate Chip Cookies (42 calories) Lunch: 1.5 Spaghetti & Meatballs with Tomato Sauce (1455 calories) + salad + 1% fat Chocolate Milk (79 calories) Snack: 1 cup Dry Roasted Almonds, with salt added (824 calories) Dinner: Avocados, average all varieties, raw (234 calories + 2 slices whole wheat bread toasted (150 calories). | o
3: Day 3: Wednesday | Breakfast: 3 (1.3 oz) Plain Pancake, dry mix, prepared (221 calories) + 1 cup 2% fat milk (122 calories) + 1 orange (4.6 oz) (62 calories) . Snack: 1 bar Nature Valley Sweet & Salty Peanut Granola Bar (170 calories) +1 medium banana (105 calories)+ Lemonade (170 calories) Lunch: Chick fil-A Deluxe Chicken Sandwich (500 calories) + medium coca cola (170 calories) + chick fil-a Fruit Cup Kids Meals (45 calories) Snack: Chick fil-A Chocolate Milkshake (550 calories) + 2 chick fil -a Chocolate Chunk Cookie (660 calories) Dinner: Avocados, average all varieties, raw (234 calories,2 slices whole wheat bread toasted (150 calories).
4: Thursday For breakfast, eat a poppyseed bagel (360 c) with an ounce of regular cream cheese (99 c) and a 6 ounce bottle of orange juice (78 c) with a large banana on the side (121 c). Total: 559 calories For a snack, eat a 94% fat free microwavable bag of 1.5 ounces of popcorn (130 c) with a stick of butter (813 c) and a cup of chocolate milk (210 c). Total: 1,153 calories For lunch, eat a sandwich made of 2 slices of toasted whole wheat bread (150 c), four slices of fresh ham (180 c), 3 tablespoons of regular mayonnaise (300 c), 3 tablespoons of yellow mustard (30 c), and 2 leaves of iceberg lettuce (20 c). Total: 680 calories For a snack, eat 5 thick slices of cooked bacon (290 c). Total: 290 calories For dinner, eat two cups of spaghetti (400 c) with a drink of 8 ounces of Lipton sweet tea (80 c). Total: 480 calories Total caloric intake: 3,162 calories
5: Friday For breakfast, eat a whataburger's honey butter chicken biscuit (590 c) with four hashbrown sticks (200 c) and a cup of sweet tea (160 c). Total: 950 calories For a snack, eat medium french fries from wendys (410 c) with one cup of ketchup (240 c). Total: 650 calories For lunch, eat a tacobell fiesta taco salad with steak (750 c) and orange juice (140 c). Total: 890 calories For a snack, eat a bowl of chili from wendys (270 c). Total: 270 calories For dinner, eat two cups of spaghetti (400 c). Total: 400 calories Total caloric intake: 3,160 calories
6: Saturday | Breakfast: 1090 calories McDonald's Honey Mustard Snack Wrap (Crispy) Snack: 562 calories 2 cucumbers (78) with 100 grams of ranch (484) Lunch: 251 calories chicken thigh (109) and chicken breast (142) with large cup of coke (182) Snack: 824 calories 1 cup Dry Roasted Almonds, with salt added Dinner: 478 calories two cups of spaghetti (400) and bottle of orange juice (78)
7: Sunday Breakfast: one 6 inch pancake (175 c), 100 g of bacon (898 c), and one egg (91 c). Total: 1,164 Calories Snack: 1/2 cup of broccoli (12 c). Total: 12 Calories Lunch: one serving of panera bread's caesar salad (440 c) with lipton sweet tea (135 c). Total: 575 Calories Snack: 1 ounce of salted sunflower seeds (87 c). Total: 87 Calories Dinner: nachos made out of 3 servings (24 chips) of multigrain tostitos chips (441 c), 2 cups of shredded Mexican style blended cheese (730 c), and 1 cup of salsa (48 c) with 1 cup of lemonade (99 c). Total: 1,318 Calories | o
8: Exercise Plan 20 minutes a day 1 week | Cardio comes from the Greek word "Kardia" which means heart. Many of the exercises we will be working on focus on making your heart healthier. Therefore, these exercises are called Cardio exercises. All of the rest help build muscle on your legs, arms, and stomach, burning excess calories, and toning your body. Not only will this exercise plan make you healthier and help make you look amazing, it will also improve your mood, making you happier.
9: Monday 1 suicide go to the long side of a basketball court and jog to the first free-throw line and back, half court and back, the far free-throw line and back, and the other side of the court and back; do this twice; this exercise works your legs and cardio. 5 push ups Place your hands evenly on the ground, and extend your legs behind you, your toes keeping your body up in a straight line. Lower your chest so it is only lifted two or three inches off of the ground, and then push back up. Repeat this motion. 10 sit ups Lay down on the ground your arms extended to your sides, bend your legs at the knees. Pull your upper body up slightly, flexing your abs as you do so, make sure the movement is not abrupt so you don't hurt yourself. Slowly lower your body back on to the ground and repeat the motion. Repeat until 20 minutes are up | o
10: Tuesday | 1 suicide Bicycle Crunch- (5 minutes) Lie on your back, bend your knees, and raise your legs until your knees are over your hips, calves are parallel to the floor, and feet are in the air. Cradle your head in your hands and tighten your abs as you lift your head and shoulders off the floor. Exhale and twist your left shoulder toward your right knee while extending your left leg. Inhale and return to the start position, keeping your head and shoulders elevated off the floor. 2 Hooks+ 2 Upper cuts+ 2 Jacks (3 minutes) Lateral cross lunges (3 minutes) 2Jack steps+ 2 crossover jumps (3 minutes) running man kicks (3 minutes)
11: Wednesday 2 Suicides | Glute Kickbacks(5 minutes): Begin on your hands and knees. Raise your head and squeeze your buttocks as you simultaneously raise a leg up. Alternate legs. jump rope (3 minutes) 2 Hop Squats (3 minutes) side lunges + 2 jacks (3 minutes)
12: Day 4: Thursday you could burn around 400 calories (give or take) 2 suicides go to the long side of a basketball court and jog to the first free-throw line and back, half court and back, the far free-throw line and back, and the other side of the court and back; do this twice; this exercise works your legs and cardio. 30 jump roping twirls start with the rope behind you and pull it over your head, and when it reaches your feet you jump; one revolution is one jump rope; to do 30 jump roping twirls make sure you jump 30 times; this exercise works your arms, legs, cardio, and coordination. 1 minute plank lay on the ground and pull your body into a push-up position but your arm (from the elbows to the hands) will be on the ground, your body is flat (firming your core will help) and hold this for a minute; this exercise works the core. 50 arm circles stand up straight and hold your arms straight and parallel to the ground; make small forward circles (this size of oranges) until you count 50 revolutions, then do the same thing backwards; this exercise works the arms and shoulders. Repeat until 20 minutes have passed.
13: Day 5: Friday 5 minutes of frisbee (10 calories) Take a frisbee and throw it around outside with a friend or a dog (in case of no dog, rent or steal one); this exercise works your legs, arms, and cardio. 10 minutes of rollarblading (107 calories) Put on skates and roll; the exercise works your arms and legs. 5 minutes of indoor rock climbing (48 calories) Go to a place where you can rock climb, pay, put on the harness, and climb; the exercise works all your muscles. If you're having fun, you can go for longer. | o
14: Day 6: Saturday | 2 suicides (as previously explained) 10 push ups (as previously explained) 15 sit ups Follow diagram at bottom of page, but make sure not to pull yourself up with hands. 30 jump rope twirls one revolution of the rope is one twirl; to do 30 jump roping twirls make sure you jump 30 times; this exercise works your arms, legs, cardio, and coordination. Repeat until 20 minutes have passed.
15: Day 7: Sunday | 3 suicides 10 push ups 20 sit ups 30 jump rope twirls Repeat until 20 minutes have passed.