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Nutrition and Exercise Plan

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S: Nutrition and Exercide Plan

BC: And last, but hopefully not the least... Day 7! | Morning | Afternoon | Evening | Night | hopefully this works for you, but if you need to do it more, just lather, rinse and repeat! | 30 min calf raises w/ 40 lb dumbbells: calories burned: 820 | Swimming: butterfly(15 minutes) Calories burned:388 | Running: 6 mph (20 minutes per mile) Calories burned : 236 | Cardio kickboxing(30 minutes) Calories burned: 625

FC: Nutrition and Exercise Plan | By: Trevor Acquisto Jonathan Hakim Jacob Garms

1: Nutrition Plan

2: Day 1 | Breakfast | 2 cups of cooked Rolled Oaks oatmeal 290 Calories, 1 cup of egg whites 121 Calories, 6 ounces of orange juice 83 Calories Total Calories: 495 Calories | Lunch | 1 Medium Roast Beef Sandwich 450 Calories,with 16 strawberries 100 Calories, 2 cups of pink lemonade 220 Calories Total Calories: 770 Calories | Dinner | 1/2 of 1 chicken breast 142 Calories, 1/2 cup of green beans 100 calories, 1 slice of whole grain bread 70 calories, 6 ounces of cranberry juices 110 calories Total Calories: 462 Calories | Snacks | 1 granola bar 90 calories, 1 banana 103 calories, 1serving of whole grain pretzels 150 calories Total Calories: 150 Calories

3: Breakfast | Day 2 | 3 cups of wholegrain cheerios 328.5 Calories, 3 cups of skim milk 258 Calories, 1 fresh apple 86 calories Total Calories: 672.5 Calories | 1 serving of Chicken Caesar Salad 370 calories, 8 ounces of grape juice 170 calories Total Calories: 540 Calories | 10.75 ounces of chicken noodle soup 150 calories, 8 ounces of grape juice 170 calories Total Calories: 320 Calories | Same as Day 1! | Lunch | Dinner | Snacks

4: Day 3 | Breakfast | Lunch | Dinner | Snacks | Same as Day 1! | 3 Servings of fresh fruit salad 220.5 calories, 1 slice of toast 128 calories, 1.5 cups of milk 117 calories Total Calories: 465.5 calories | 1 Turkey Burger 280 calories, 2 ounces of baked chips 280 calories, and 1 glass of water Total Calories: 660 calories | 1 serving of personal/veggie pizza 560 calories, 8 ounces of apple juice 150 calories Total Calories: 710 Calories

5: Day 4 | Breakfast | Lunch | Dinner | Snacks | 1 slice of French toast 149,1 cup, halves Apricot juice 74,1 cup, Vanilla Frozen Yogurt 114 Total: 337 | 1 Fish taco-550 calories, beans-120 calories, and a glass of water. Total: 670 | Same as Day 1 | 2 chicken breasts(561) , 1 cup of grapefruit(69) and a glass of water Total: 630

6: Day 5 | Breakfast | Lunch | Dinner | Snacks | Same as Day 1! | 1 sausage, egg, and cheese breakfast biscuit 575 with 1 cup of grape juice 142. Total: 717 | 6 pieces of fish sticks(457) with 1 cup of tuna salad(383), and 1 cup of milk.(85) Total: 925 | 5 oz. lean steak-260 calories, 1.5 cup of milk-117 calories Total: 377

7: Day 6 | Breakfast | Lunch | Dinner | Snacks | 1 Whole grain wheat waffle-510 calories, 1.5 cups of orange juice-164 calories. Total: 674 | 2 chicken breasts(561) , 1 cup of grapefruit(69) and a glass of water Total: 630 | 2 cups pasta salad-480 calories,2 servings bread sticks-280 calories,1 cup of apple juice-116 calories. Total:876 | Same as Day 1!

8: Day 7 | Breakfast | Lunch | Dinner | Snacks | Same as Day 1! | 1 slice of French toast 149,1 cup, halves Apricot juice 74,1 cup, Vanilla Frozen Yogurt 114 Total: 337 | Rice Bowl Spicy Beef & Broccoli from Uncle Ben's(370) and 2 cups of gatorade.(120) Total: 490 | 6 pieces of fish sticks(457) with 1 cup of tuna salad(383), and 1 cup of milk.(85) Total: 925 | Total for the week: 15082 Calories

9: Exercise Plan

10: Day 1 | Morning | Afternoon | Evening | Night | Running: 6 mph (20 minutes per mile) Calories burned: 236 Note: If these exercises are slow or easy for you, kick it up a notch! Challenge yourself! | Yoga/stretching(30 minutes) Calories burned:159 | Walk/Jog(40 minutes) Calories burned: 846 | Swimming: butterfly(20 minutes) Calories burned:776

11: Day 2 | Morning | Afternoon | Evening | Night | Cardio kickboxing(30 minutes) Calories burned: 625 | Swimming: butterfly(15 minutes) Calories burned:388 | 30 min calf raises w/ 40 lb dumbbells: Calories burned: 820 | 25 min Treadmill: 8 mph(7 minutes per mile) Calories burned: 170

12: Day 3 | Morning | Afternoon | Evening | Night | Pull ups(25 minutes) Calories burned : 644 | Yoga/stretching(40 minutes) Calories burned:318 | Jogging(1 hour) Calories burned:872 | Cardio kickboxing(30 minutes) Calories burned: 625

13: Day 4 | Morning | Afternoon | Evening | Night | Afternoon | Evening | Swimming: butterfly(15 minutes) Calories burned:388 | Walk/Jog(40 minutes) Calories burned: 846 | Yoga/stretching(40 minutes) Calories burned:318 | Cardio kickboxing(30 minutes) Calories burned: 625

14: Day 5 | Morning | Afternoon | Evening | Night | Cardio kickboxing(30 minutes) Calories burned: 625 | Pull ups(25 minutes) Calories burned : 644 | 30 min calf raises w/ 40 lb dumbbells: Calories burned: 820 | Cardio kickboxing(30 minutes) Calories burned: 625

15: Day 6 | Morning | Afternoon | Evening | Night | Afternoon | Evening | Cardio kickboxing(30 minutes) Calories burned: 625 | Pull ups(25 minutes) Calories burned : 644 | 30 min calf raises w/ 40 lb dumbbells: Calories burned: 820 | Swimming: butterfly(15 minutes) Calories burned:388

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  • By: Trevor A.
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About This Mixbook

  • Title: Nutrition and Exercise Plan
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  • Started: over 4 years ago
  • Updated: over 4 years ago

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