Up to 50% Off! Up to 50% Off + More! Code: NOVGIFT19 Ends: 11/13 Details
Apply

  1. Help
Up to 50% Off! Up to 50% Off + More! Code: NOVGIFT19 Ends: 11/13 Details
Apply

Nutrition Plan

Hello, you either have JavaScript turned off or an old version of Adobe's Flash Player. Get the latest Flash player.

Nutrition Plan - Page Text Content

S: Nutrition Plan

FC: Juan Carlos Height 6-3" Weight 265 Age: 26 Mission Lose Weight | Brandon Hall & Raahim Rackley 2B

1: Sunday: | Breakfast - 2 Low Fat Nutri-Grain Eggo Waffles 280 calories 1/4 Cup of syrup 210 calories 4 Slices of Dole Pineapple 120 calories 10 Ounces of Orange Juice 140 calories. Lunch - 6-inch Ham Sandwich 635 calories 1 Bag of Baked Lay's Chips 130 calories 10 Ounce Glass of Water. Dinner - 170 Grams of Salmon Fillet 272 calories 1/2 Cup of White Rice 206 calories 12 Ounces of Gatorade 210 calories. Total Calories: 2203

2: Monday Breakfast: 1 Cup of Unenriched Oatmeal 166 Calories 1 Raw Apple 116 Calories 5.5 Ounces of Prune Juice 120 Calories Lunch: 1 Cup of Spaghetti 221 Calories 125 Grams of Spaghetti Sauce 109 Calories 1/5 Loaf of Garlic Bread 160 Calories 16 Ounces of Lipton Sweet Tea 160 Calories Dinner: 6 Inch Subway Turkey Breast Sandwich 283 Calories 1 Ounce of Multigrain Chips 139 Calories 16 Ounces of Dr Pepper 200 Calories Dessert: 1 Slice of Cheesecake 257 Calories Total Calories: 1937

3: Tuesday Breakfast: 2 Blueberry Pancakes 342 Calories 1/4 Cup of Syrup 210 Calories 3 Medium Slices of Bacon 103 Calories 1 Cup of skim Milk 86 Calories Lunch: 1 Piece of KFC Fried Chicken 360 Calories 2 Cups of Watermelon 92 Calories 16 Fluid Ounces of Iced Coffee with Skim Milk 25 Calories Dinner: 1 Venison Patty 174 Calories 71 Grams of French Fries 230 Calories 1 Cup of Asparagus 40 Calories Dessert: 2 Scoops of Ice Cream and Hot Fudge 330 Calories Total Calories: 1992

4: THE GROOM | Wednesday Breakfast: 1 Cup of skim Milk 86 Calories 1 Orange, medium 69 Calories 2 Slices French Toast 298 Calories Lunch: 4 Ounce Lamb Chops 320 Calories 1 Cup Cantaloupe Melon 60 Calories 1 Cup of skim Milk 86 Calories 1 Whole-Wheat Roll 114 Calories Dinner: 3/4 Cup Cooked Brown Rice 150 Calories 3/4 Cup Steamed Green Beans 33 Calories 4 Slices of Turkey 90 Calories Dessert: 1 Slice of Blueberry Pie 290 Calories Total Calories: 1886

5: Thursday Breakfast: 2 Scrambled Eggs 199 Calories 1 Cup of Orange Juice 112 Calories 1 Container Banana Yogurt 170 Calories Lunch: 2/3 Cup of Chicken Salad 406 Calories 1/2 Cup of Three Bean Salad 80 Calories 1 Cup of Wheat Crackers 393 Calories Dinner: 1 Cup of Garlic Chicken 240 Calories 8 Ounces of Vegetable Fried Rice 14 Calories 8 Ounces of Dr Pepper 100 Calories Dessert: 1 Slice of Pound Cake 137 Calories Total Calories: 1851

6: Friday Breakfast: 1 Large Toasted Bagel 354 2 Tablespoons Cream Cheese 70 Calories 1 Medium Kiwi 50 Calories 1 Cup Cantaloupe Melon 60 Calories 1 Cup of skim Milk 86 Calories Lunch: 6 Ounces of Roast Beef 210 Calories 1 Bag of Baked Lay's chips 130 calories 1 Chocolate Chip Granola Bar 100 Calories Dinner: 1.5 Cup of Taco Salad 279 Calories 2 Tablespoons Ranch Dressing 148 Calories 1 6-inch Subway Ham Sandwich 290 Calories Desert: 100 Grams of Regular Vanilla Custard 103 Calories Total Calories: 1880

7: Saturday Breakfast: 2 Waffles (7-inch diameter) 436 Calories 2 Tablespoons of Table Syrup 104 Calories 2 Teaspoons of Regular Margarine 68 Calories 1 Cup of Grape Juice 128 Calories Lunch: 1 Hot Dog Sandwich 242 Calories 2 Ounces of Tortilla Chips 276 Calories 2 Tablespoons of Salsa 10 Calories Dinner: 1 Italian Sausage Links 286 Calories 3/4 Cup Cooked Brown Rice 150 Calories 2 Fortune Cookies 60 Calories Dessert: 1 Slice of Chocolate Cake with Frosting 235 Calories Total Calories: 1995

8: Exercise Plan | Age: 26 Target Heart Rate: 106-164

9: Sunday Arm Day Warm-up: 20 seconds of Sit and Reach 20 seconds of Flamingo Stretch 10 Big Shoulder Circles Each Side Workout Plan: 10 Push-ups 8 Dips 5 Pull-ups with Band 3 Sets of 5 Curls at 20ibs 3 Sets of 5 Rolling Tris at 15ibs 3 Sets of 8 Rows at 65ibs

10: Monday Leg Day Warm-up: Standing Toe Touch 20 Seconds Butterfly 20 Seconds V-Stretch 20 Seconds each Leg Workout Plan: Squat 3 Sets of 6 (Light Weight) Hex Bar 3 Sets of 3 (Light Weight) Lunges 3 Sets of 8 (Body Weight) Calf Raises 3 Sets of 10 (Body Weight) Step Ups 3 Sets of 8 (Body Weight)

11: Tuesday Abs Day Warm-up: 1 Minute Light Jog Standing Toe Stretch 30 Second 30 Seconds of Side Twists 30 Seconds of Oblique Stretch Each Side Workout Plan: 20 Crunches 20 Bicycle Crunches 15 Spread Eagle Sit-Ups 30 Seconds Plank 30 Second Side Plank each side

12: Wednesday Cardio Warm-up: Lunges 4 Each Leg Karaoke 10 Yards Sit and Reach 20 Seconds Workout Plan: 30 Minutes of Cardio 10 Minutes of Walking 10 Minutes of Jogging 5 Minutes of Sprinting 5 Minutes of Stairs

13: Thursday Arm Day Warm-Up: Behind Back Shoulder Stretch 30 Seconds Across Chest Shoulder Stretch 30 Seconds Arm Circles 5 Each Side Workout Plan: Bench Press 4 Sets of 4 (Medium Weight) Skull Crushers 4 Sets of 8 (Medium Weight) Close Grip Pull-Ups 1 Set of 8 Curls With Bar 3 Sets of 5 25ibs

14: Friday Leg Day Warm Up: 5 Body Squats 5 Leg Kicks each Side 30 Seconds of Sit and Reach Workout Plan: Hip Thrusters 3 Sets of 6 (Medium Weight) Front Squat 3 Sets of 4 (Medium Weight) Leg Press 3 Sets of 8 (Medium Weight) Lying Leg Curls 3 Sets of 10 Lunges 3 Sets of 8 (Light Weight)

15: Saturday Cardio Day Warm-up: 5 Squat Jumps 30 Seconds of Butterfly 10 Mountain Climbers Workout Plan: 12 Minutes of Walking 12 Minutes of Jogging 7 Minutes of Power Walk 7 Minutes of Stairs

18: THE CAKE

Sizes: mini|medium|large|ginormous
Default User
  • By: Brandon H.
  • Joined: about 6 years ago
  • Published Mixbooks: 1
No contributors

About This Mixbook

  • Title: Nutrition Plan
  • Theme for Mixbook Crapbookers
  • Tags: None
  • Published: about 6 years ago