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Nutrition plan

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FC: Nutrition Plan by tae and Andre

1: ANDRE CHAVARRIA Weight: 180 Height: 5.10" Gender: Male Age:16 Activity: Monday - Friday for 2 hours and 40 minutes. (Bench press 5sets, squat 5 sets, jogging 30 min, and wrestling 1 hour.) Plan:Diet, lose fat, and more tight muscle gain. Calories need for per day: 2951 calories

2: Breakfast: two scrambled eggs with wheat toast (no butter, no sugar) and a half a cup of strawberries with milk.(430 calories) Lunch:Grilled chicken with green beans and an apple.(270 calories) Dinner: two smoked pork chops with broccoli and half cup of unsweetened apple sauce.(417 calories) At 8:30-workout cardio( run 5 miles and 3 2-2-2 matches) | SUNDAY

3: MONDAY | Breakfast:thin bagel toasted with peanut butter and a banana and milk.(749 calories) Lunch: one and a half cups of lean cuisine spaghetti and one bread stick.(471 calories) Dinner: one hamburger Pattie (no bun, no cheese), small salad and a small bowl of frozen yogurt(738 calories) At 8:30-Workout upper( bench press,crunches and pull ups)

4: TUESDAY | Breakfast: 1 cup of low fat plain yogurt with fresh blueberries and granola added.(836 calories) Lunch: 2 cups of minestrone soup with 4 wheat crackers and iced tea.(162 calories) Dinner: Baked Chicken breast, green beans, 1 small baked potato (2 pats of butter only) (314 calories) After 8:30- workout lower body( squat,hand cleans, work escapes, and bottom)

5: WEDNESDAY | Breakfast: 1 and a half of cups of special K cereal with skin milk and 1 cup of grapes. (284 calories) Lunch: 1 medium salad of spinach, romaine lettuce, 1 grilled chicken breast (cut up), carrots, broccoli, sunflower seeds. and 1/4 cup of low fat Italian dressing. (734 calories) Dinner: 8 Oz fillet of tilapia, half wild rice, and 4 asparagus.(309 calories) After 8:30-Workout cardio( run 3 miles , work takedowns and 2 2-2-2 matches)

6: THURSDAY | Breakfast: 1 cup of plain oatmeal with cup of granola and an apple. (806 calories) Lunch: 1 chicken quesadilla with low fat jack and cheddar cheese, and 4 slices of guacamole. (804 calories) Dinner: 6OZ lemon grilled salmon, 3 small red potatoes(2 pats of butter), and 2 cups of grilled zucchini and squash. (657 calories) After 8:30-workout upper body(bench press,pull up,push press,and a 2-2-2 )

7: FRIDAY | Breakfast: grapefruit with sweeten low, 2 wheat toast with no butter. (258 calories) Lunch: turkey, lettuce, tomato(no condiment) wheat pita bread sandwich, baked potato chips, and iced tea. (485 calories) Dinner: grilled 6OZ filet mignon, small salad, and grilled zucchini and squash. (896 calories) After 8:30-Workout lower body(run 2 miles,split jerk, squats,and escapes from bottom)

8: SATURDAY | Breakfast: 3 egg omelet with green peppers, red peppers, onion, mushroom and broccoli, 1 cups of fresh fruit- strawberries, blueberries, and blackberries. (1279 calories) Lunch: BLT with turkey bacon on whole wheat toast, 1 cup melon(honeydew and cantaloupe), and iced tea. (699 calories) Dinner: 1 baked chicken breast(marinated with low fat Italian dressing), 1 cup brown rice, and spinach. (555 calories) After 8:30-Workout total body(hand cleans,and 4 2-2-2 matches)

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  • By: taegyun l.
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  • Title: Nutrition plan
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  • Started: over 5 years ago
  • Updated: about 5 years ago