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Tena, Destinie, Kailey

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Tena, Destinie, Kailey - Page Text Content

FC: Nutrition plan By: Kailey Q Tena N Destinie

1: Name: Fritodalayacornchip Smith Height:5'4 Weight:135 Age:16 Gender:Female BMI:23.2 Goal:maintain Caloric intake:1666

2: Monday | Total calories day one:1667 Breakfast:333.4 Strawberry Yogurt Parfait-280 Water-0 Lunch: 719.8 Grilled Chicken Salad with Cranberries, Avocado, and Goat Cheese- 476 1 Cup Carrots- 45 16 Oz. Lipton Sweet Tea- 192 Dinner:666.8 Fillet of Pink Salmon- 370 1 Cup Steamed Salted Broccoli- 70 Water- 0 Snack: 230 2 Celery Sticks with Peanut Butter- 230 16 Oz. Water- 0

3: Tuesday | Total Calories day two: 1334 Breakfast:266.8 3/4 Cup Cheerios and 1/2 cup Skim Milk- 140 Lunch:660 Homemade Chicken Panini- 292 2 Cups Strawberry Banana Smoothie- 232 4 Oz. Grilled Zucchini- 56 16 Oz. Diet Green Tea- 80 Dinner:533.6 Grilled Cheese: 209 2 Slices Whole Wheat Bread- 138 1 Slice American Cheese- 71 1 Container Campbell's Tomato Soup- 100 1 Tea Bag Lipton's Natural Green Tea-0 Snack:224 1 Banana- 105 1 Cup Blueberries-85

4: Wednesday | Total Calories Day Three: 2000 Breakfast: 400 2 Homemade Peanut Butter Pancakes: 325 Water:0 Lunch:875 Pei Wei's Chicken Lettuce Wrap- 670 1 Bottle of Sprite- 197 Dinner:800 2 Medium Slices Cheese Pizza- 320 Chick-Fil-A Side Salad- 60 8 oz. Sprite- 96 Snack:300 2 Cups Apple Juice- 226 1 Cup Broccoli with Light Ranch- 78

5: Thursday | Total Calories Day Four: 1667 Breakfast: 333.4 1 Slice French Toast: 149 Large Fruit Cup: 90 Water:0 Lunch:761 3 Turkey Veggie Cups- 400 16 Oz. Lemonade- 120 1 Oz. Peanuts- 166 Dinner:666.8 1 Serving Spaghetti With Tomato and Meat Sauce- 460 1 Garlic Butter Breadstick- 140 Water- 0 Snack:43 1/2 Cup Blueberries-43 16 Oz. Water-0

6: Friday | Total Calories Day Five: 1500 Breakfast: 300 2 Scrambles eggs- 199 1 Turkey Sausage Patty-100 Water-0 Lunch:601 6 Oz. Chili Spiced Salmon Salad- 283 2 Cups Tomato Soup- 148 1 Slice French Bread- 145 16 Oz. Water Dinner:600 3 oz. Beef Top Sirloin- 158 1 Cup Sweet Whole Kernel Corn- 133 Snack:0 Water-0

7: Saturday | Total Calories Day Six: 1833 Breakfast: 366.6 1 Packet Maple, Brown Sugar Instant Oatmeal- 157 1 Cup Orange Juice- 112 2 Slices Turkey Bacon- 70 Lunch:761 Chick-fil-a Chargrilled Chicken Wrap- 410 Small Fry- 310 Large Diet Lemonade- 30 Dinner:733.2 Smoked Monzzarella Chicken- 960 Snack:95 1 Granny Smith apple- 95 16 Oz. Water

8: Sunday | Total Caloric Intake Day Seven- 1667 Breakfast-333.4 2 Golean Blueberry Waffles- 340 Water-0 Lunch-667 16 Oz. Frank's Vegetable Soup- 500 1 Cup of Watermelon- 46 16 Oz. Water- 0 Dinner-667 2 Cups Campbell's Vegetable Soup- 220 1. Large Slice Italian Bread- 81 Water- 0 8 Oz. Tilapia (Fish)- 186 Snack:116 8 Oz. Strawberry Kiwi Smoothie- 116

10: Monday- After School | 1. Mountain pose--- 2 sets of 30 seconds holds 10 seconds rest 2. Downward dog ----2 sets of 30 seconds holds 10 sencond rest 3. Elbow Plank --- 1 minute hold rest 2(x) 10 second rest 4. Warrior I--- 30 seconds rest 10 seconds 2(x) 5. Warrior II—30 second rest 10 seconds 2(x) 6. Cobbler’s Pose--- 2 sets of 1 minute 30 second rest between 7. Standing Forward Fold—2 minutes on each side 8. Drink water and breath for 2 minutes 9. Stretch--- 5-10 Minutes

11: Tuesday- After School | 1. 5 minute jog on tred. 2. 10 minute on elicatcule 3. 10 minutes backwards 4. 3(25) varity crunches 5. 2(x) of 1 minute planks 6. 3 sets of 10 squats 7. 2 sets of 10 v-ups 8. 10 minute jog on tredmill 9. Stretch--- 5-10 Minutes

12: Wednesday- After School | ***This is your rest day, but if chosen to work out here is what you do: 1. Warm up--- 5-10 Minutes 2. Elbow Planks--- 2-3 Sets-- 1 Minute Each 3. Jog--- 15 Minutes 4. Stretch--- 5-10 Minutes

13: Thursday- After School | 1. Pushups--- 3 Sets-- 8-15 Reps 2. Dumbbell Flys--- 3 Sets-- 8-15 Reps 3. Dumbbell Press--- 3 Sets-- 8-15 Reps 4. Pullups--- 3 Sets-- 8-15 Reps 5. Dumbbell Rows--- 3 Sets-- 8-15 Reps 6. Crunches--- 3 Sets-- 8-15 Reps 7. Sofa Curls--- 3 Sets-- 8-15 Reps 8. Dumbbell French Press--- 3 Reps-- 8-15 Reps 9. Stretch--- 5-10 Minutes

14: Friday- After School | 1. Push ups--- 3 Sets-- As many as you can 2. Pull ups--- 3 Sets-- As many as you can 3. Get ups--- 3 Sets-- 8-15 Reps 4. Crunches--- 3 Sets-- 8-15 Reps 5. Stretching--- 5-10 Minutes

15: Saturday- Afternoon | 1. Walking Lunges--- 10 Reps Per Leg 2. Wall Squats--- Hold 30 seconds and build up to 1 Minute 3. Calf Raises--- 30 with both legs together 15 each leg by itself 4. Jump Squats--- 10 Reps *** Repeat this Circuit twice***

16: Sunday- Afternoon | ***This is your rest day, but if chosen to work out here is what you do: 1. Warm up--- 5-10 Minutes 2. Elbow Planks--- 2-3 Sets-- 1 Minute Each 3. Jog--- 15 Minutes 4. Stretch--- 5-10 Minutes

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  • By: kailey Q.
  • Joined: about 6 years ago
  • Published Mixbooks: 2
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  • Title: Tena, Destinie, Kailey
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  • Published: about 6 years ago