FC: Name: Gustavo Fraine Height:5'11 Weight:300 Caloric Intake:3100 Mission: Lose weight till he weighs 172 pounds. | Weight Losing Book
1: Day 1 (Monday) Breakfast-Large Bowl of Pineapple (156)normal sized breakfast wrap with 3 slices of ham and 1 scrambled egg.(428) and water Lunch- 1 normal sized turkey sandwich(3 slices of turkey and lettuce) and a small bag of doritos. Water will be the drink of the meal.(480) and water Dinner- 2 servings of chicken fried steak (760) plus 2 servings of steamed vegetables(160) and a glass of water to wash it all down. Total calorie count- 1984
2: Day 2 Breakfast- To start the day, we will have 2 1/4 cups of cheerios (310) and one (1) all pork sausage link to accompany it (214) Water Lunch- For a brief break in the day he will have 2 cups of spaghetti (442) with 1 cup of Prego spaghetti sauce (140) Water Dinner- To finish off the day he will treat himself to a little subway, the Oven Roasted Chicken Breast Sandwich (325) with a mixed salad and no dressing and a small dessert of 3 scoops of chocolate ice cream (375) Water Total calorie count- 1470
3: Day 3 Breakfast-To begin the day right, he will start with 2 eggs (144) and 1 cup of skim milk (86) Lunch- For a mid day snack he will have a PB&J sandwich (343) with a side of 3 medium sized mangos (405) and wash it all down with a large cup of water Dinner- To finish off the day he will eat 3 cups of chili (429) and will be accompanied by 2 pieces of cornbread (346) and will wash it down with a large cup of water. Total calorie count-1753
4: Day 4 (partial break day) Breakfast- He will start off the day with 2 small waffles with maple syrup(520) and to wash it all down he will have 1 cup of chocolate milk(158) Lunch- For lunch, he will have 1 hamburger (279) with 20 saltine crackers (320) and will wash it all down with a glass of water. Dinner- He will finish the day off with 2 servings of fettuccine alfredo (560) accompanied by 2 croissants (462) and he will wash it all down with a glass of water Total calorie count- 2299
5: Day 5 Breakfast-For starters he will have 2 pancakes (232) with 3 slices of bacon (156) and water. Lunch- For the mid day meal, he will have 6 chicken strips (319) with a large cup of fruit punch (130) Dinner- For dinner he will have 3 slices of pizza (552) and a can of sprite (196) Total calorie count- 1585
6: Day 6 Breakfast-For starter he will have 3 cups of oatmeal (612) with 2 slices of wheatbread (140) Lunch- 1 serving of hardy beef stew will have enough protein to last him till dinner (346) Dinner- For an ending to the day he will have a sub sandwich (medium 456) and a klondike bar (488) Total calorie count- 2142 Water with all meals
7: Day 7 Breakfast- To start off the last day of the week he will have 3 scrambled eggs (393) and low fat milk (118) Lunch- He will have a tuna sub sandwich with water (584) Dinner- He will have 2 enchiladas with water (646) Total calorie count -1737
8: Workout Plan We realize that after being dormant in your physical health for an extended period of time is very difficult so we will move at a pace that will accommodate you as best as we can. Day 1 For the first day of this workout, he will start with 10 minutes of walking, this will warm him up. Next we will do 10 crunches and 5 body squats. This will be the end of day one.
9: Day 2 We will step it up a little bit today. 10 minutes of walking, 5 minutes of jogging. We will start on the weight. Do bench press for 3 sets of 10 (90lbs) and squats three sets of 5 (120lbs) be sure to control breathing and pace.
10: Day 3 FULL SPRINT for 30 seconds then a slow jog for 1 min. and then a walk for ten min. That is all for today. You did well. Eat healthy and drink lots of water.
11: Day 4 All weight day. We will start of with 3 sets of 10 for squats (130 pounds), next we will move to 3 sets of 10 for incline (80 lbs) and to finish off a 50 yd sled walk with 150 lbs on the sled (pulling).
12: Day 5 This is going to be the burn out day. You will start off with 30 sec. of sleds as fast as you can (90 lbs.) Next you will bench press 60 lbs. as many times as you can and to finish you will have to hike the local bike trail for 1 mile. JK, rest for 20 minutes and repeat and then you will be done.
13: Day 6 To start off you will do 30 body squats and 10 pushups. Next do 20 body lunges down the local bike trail so you will have different elevation differences. Lastly, find your old bike and ride 3 miles down the local bike trail and then the day is done.
14: Day 7- This is the last day of the week!! Get ready to burn off some calories to the maximum. We first have a mile jog which after you will do 100 pushups. PACE YOURSELF. next we have a max out of bench and squat. Lift your heaviest for as many as you can. Then you get to rest.