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The Nutrition Plan

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The Nutrition Plan - Page Text Content

S: Marathon Running Workout Log

FC: Workout Log

1: Specifically designed for Coach Merrill by Marissa Farnkoff and Kim Endo

2: About Natalie Merrill | Age: 27 Height: 5'3 1/2" Weight: 100 lbs. | 2200 calories per day. 7 oz of grain 3 cups of vegetables 2 cups fruit 3 cups of milk 6 oz of meat and beans

3: About: | Coach Merrill is a competitive marathon runner. With all the exercise she gets, she needs to maintain a healthy weight to be successful. Farndo Fitness is making a specified nutrition plan to help her maintain a healthy weight.

4: Day 1 | Breakfast : | Meal Plan | Mid Morning Snack : | Lunch : | Flavored Oatmeal with 1% milk. Fruit salad(no dressing) 2 wheat waffles 4x4. with butter Calories : 472 | Raw apple and 1 tablespoon of butterscotch sauce. 2 tbs of protein powder. Calories : 357 | Ham sandwich with mayo and lettuce. 1 cup of V8 juice. 1/4 cup of trail mix. Calories : 492

5: Mid Afternoon Snack : | Dinner : | Raw carrots and low calorie salad dressing. Grab sized bag of potato chips. 8 oz. plain yogurt, fat free. Calories : 432 | Beef tacos with cheese, lettuce, tomatoes, salsa, guacamole & sour cream. With a glass of 2% milk. Calories : 271 | Make sure to drink 8-10 glasses of water through out the day.

6: Day 2 | Meal Plan | Toast with peanut butter. strawberries & a banana. Orange juice OR apple juice. Calories: 425 | Breakfast: | Mid morning snack: | Macadamia nuts with salt. 10-12 kernels Calories: 203 | Lunch: | Turkey sandwich on flat bread, light mayo. Strawberry, banana, blueberry smoothie with yogurt/ice. (2 cups) 1 kiwi Trail mix. (1/4 cup) Calories: 601

7: Snack: | Dinner: | Dessert: | Baby carrots Calories: 35 | 1 cup of brown rice Cooked salmon teriyaki Calories: 560 | Nutella banana crepe with reddi whip Calories: 200

8: Cooked eggs (100 g) Yogurt (1 container) Raw apple (1 cup) 2 slices of wheat bread Calories: 565 | Day 3 | Meal plan | Breakfast: | Mid morning snack: | Raw carrots (100 g.) 1 almond granola bar Grape juice (100 g.) Calories: 214 | Lunch: | California roll (8 piece) soybeans V8 (8 fluid oz.) Calories: 491

9: smart pop popcorn (1 mini bag) carrots w/ ranch (2 tbs.) Calories: 262 | Mid afternoon snack: | Dinner: | Spaghetti with meatballs and pomodora sauce (1 serving) cooked asparagus (4 spears) Calories: 486

10: Day 4 | Meal plan | Breakfast | Mid morning snack | Lunch | Orange juice (1 cup) Honey nut cheerios with milk (1 cup) 1 peach Calories: 430 | Yogurt covered raisins (sunmaid 1 box) Green tea (1 cup) 1 slice bread Calories: 225 | Turkey, ham and cheese spinach wrap sunchips (1 serving) Homemaid lemon juice (8 OZ) Calories: 655

11: Snack | Dinner | 1 granola bar Calories: 120 | Chinese chicken salad ( 2 cups) small portion of dressing White rice (1 cup) Glass of wine (1 glass) Calories: 620

12: Day 5 | Meal Plan | Breakfast: | Mid morning snack: | Lunch: | - Cinnamon toast crunch - Dried peaches (1 cup) - Orange juice (1 cup) Calories: 514 | - Beef jerky (1 piece) - Whole wheat pretzels (2 OZ) Calories: 206 | 1 chicken pot pie A glass of water Calories: 484

13: Snack: | Dinner: | Dessert: | Yogurt (Fruit variety) non-fat (8 OZ) Calories: 21 | Spaghetti with meatballs and pomodora sauce (1 serving) 1 oat bran roll and cooked asparagus (4 spears) Calories: 486 | 2 raisin cookies Calories: 120

14: Day 6 | Meal Plan: | Breakfast: | MId-morning snack: | Lunch: | Yogurt with fresh fruit parfait (1 cup) Oatmeal (1/4 cup) grape juice (6 fluid oz.) Calories: 494 | apple cut into slices w/ peanut butter green tea (1 cup) Calories: 223 | California roll (8 piece) soybeans V8 (8 fluid oz.) Calories: 491

15: Mid-afternoon snack: | Dinner: | smart pop popcorn (1 mini bag) carrots w/ ranch (2 tbs.) Calories: 262 | Tomato rice soup diluted w/ equal water sourdough bread (1 medium slice) Roasted asparagus (10 spears) olive oil, salt and pepper Calories: 536 | Diluted:To make a liquid thinner or weaker by adding water.

16: Meal Plan | Day 7 | Almonds 10-12 Calories: 197 | Orange juice (1 cup) Honey nut cheerios with milk (1 cup) 1 peach Calories: 430 | Breakfast: | Mid morning snack: | Lunch: | 1 turkey pot pie and a cup of tea. Calories: 520

17: Dinner: | Mid afternoon snack: | Remember to drink plenty of water. | Beef tacos with cheese, lettuce, tomatoes, salsa, guacamole & sour cream. Calories: 243 | Baby carrots Calories: 35

18: Day 1 | Run 1 fast paced mile | Run 1 60-80% mile | 25 burpees | do this 5 times | 1 1/2 minute break | 2 1/2 minute break

19: Day 3 | 20 Minute Fartlick | 4 min jog 4 min faster pace 70-80% 3 min jog 3min faster pace 70-80% 2 min jog 2 min faster pace 70-80% 1 min jog 1 min faster pace 70-80%

20: Day 3 | Run 2.5 miles on a hilly course | 50 crunches | Run 2.5 miles on a flat course | if on a treadmill put incline to 4 or 5 at 2-3 minute intervals | if on a treadmill put incline to 2 | give yourself 2-3 minutes of rest after each running exercise.

21: Day 4 | Run 10 miles | 3 minute abdominal workout | 80-95% go close to race pace | options: crunches russian twists leg raises straight arm plank crazy Ivans ect.

22: Day 5 | 800 meter repeats w/ an easy lap in between (5 times) | 5 lunges each leg in between each repeat

23: Day 6 | 10 1/2 mile run | running outside will be more productive than a treadmill | run 80-90% of race pace | 3 minute continuous abdominal workout | give yourself 10-15 minutes of recovery time because you don't want to be sitting to long before your ab workout

24: Day 7 | light run no more than 7 miles below or at 80% | this is the day to work out all the sore muscles and to give your body a break

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  • By: Kimbelrly E.
  • Joined: about 5 years ago
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About This Mixbook

  • Title: The Nutrition Plan
  • Health 2A Lemons Marissa Farnkoff Kim Endo
  • Tags: None
  • Started: almost 5 years ago
  • Updated: over 4 years ago

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