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Vintage Football

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FC: 2013 | HAWKS | the | Redhawk Football... FRESHMAN NUTRITION PLAN | If you want to play varsity you have to get big

1: First Day of School 6 Ft Tall 130 Pounds Intake 2200 Calories | Last Day of School 6 Ft Tall 170 Pounds Intake 4000 Calories

2: DAY 1 | Breakfast- 4 Eggs (320 Calories, 28g. protein) Banana (95 Calories) 16 Oz. Chocolate Milk (440 Calories, 16g. protein) Lunch Turkey Sandwich on Sourdough (630 Calories, 37.3g. Protein) 24 Oz. Gatorade (234 Calories) Green Salad and Dressing (200 Calories, 5g. Protein) Apple (75 Calories) Snack Protein Shake (16 oz. Milk, 1 Scoop whey protein Powder, 2 Tablespoon Peanut Butter, 1 cup Kale) (684 Calories) Dinner 10 oz. Steak (500 Calories, 80g. Protein) Loaded Baked Potato (504 Calories, 20g. Protein) 18 Asparagus (105 Calories) 2 Cups Sweet Tea (180 Calories)

4: BreakFast 2 Bagel and Cream Cheese (518 Calories, 16g. Protein) Chobani Greek Yogurt (140 Calories) 1 bottle Muscle Milk (320 Calories, 16g. Protein) Lunch 3 servings (10 Oz) Chicken Salad (720 Calories, 72g. Protein) Large Orange (100 Calories) Chocolate Milk (440 Calories, 16g. Protein) Snack Protein Shake (16 oz. Milk, 1 Scoop whey protein Powder, 2 Tablespoon Peanut Butter, 1 cup Kale) (684 Calories) Dinner 1 Plate Spaghetti and Turkey Meatballs (620 Calories, 34g. Protein) 1 Garlic Bread (260 Calories) 2 Cups Brussel Sprouts (140 Calories) Water (0 Calories) | Day 2 | 2013

6: Day 3 | Breakfast (IHOP) 7 Buttermilk Pancakes (770 Calories, 21,g Protein) 1 Cup Hash Browns (413 Calories, 4.7g. Protein) 16 oz Whole Milk (300 Calories 16g. Protein) Lunch Turkey Sandwich on Sourdough (630 Calories, 37.3g. Protein) Banana (320 Calories) Gatorade (234 Calories) Snack Protein Shake (16 oz. Milk, 1 Scoop whey protein Powder, 2 Tablespoon Peanut Butter, 1 cup Kale) (684 Calories) Dinner Large turkey burger (615 Calories, 46g. Protein) 12 Pieces Sweet Potato Fries (140 Calories) Water (0 Calories)

7: ALL STATE BOIIII

8: Breakfast- 4 Eggs (320 Calories, 28g. protein) Large Orange (100 Calories) 16 Oz. Chocolate Milk (440 Calories, 16g. protein) Lunch Chicken Salad (720 Calories, 72g. protein) Gatorade (234 Calories) Snack Protein Shake (16 oz. Milk, 1 Scoop whey protein Powder, 2 Tablespoon Peanut Butter, 1 cup Kale) (684 Calories) Dinner Chile's Baby Back Ribs (1370 Calories, 45g. Protein) 2 Servings Broccoli Cheese Soup (140 Calories) 2 Cups Sweet Tea (180 Calories) | Day 4

10: Day 5 | BREAKFAST 4 Eggs (320 Calories, 28g. protein) 3 Slices of Bacon (200 Calories, 4g Protein) Chobani Greek Yogurt (140 Calories) 16 oz Whole Milk (300 Calories 16g. Protein) Lunch Turkey Sandwich on Sourdough (630 Calories, 37.3g. Protein) Green Salad and Dressing (200 Calories, 5g. Protein) Large Orange (100 Calories) Water (0 Calories) Snack Protein Shake (16 oz. Milk, 1 Scoop whey protein Powder, 2 Tablespoon Peanut Butter, 1 cup Kale) (684 Calories) Dinner 4 Slices of Papa Murphy's Pizza (750 Calories, 48g Protein) 3/2 Cups Green Peas (186 Calories) 2 Breadsticks (190 Calories) 16 oz Whole Milk (300 Calories 16g. Protein)

12: Day 6 | Breakfast Cinnamon Roll (461 Calories) 12 Pieces Dried Mangoes (320 Calories) 16 oz Apple Juice (234 Calories) Lunch 2 Bratwurst Sausage (620 Calories, 26g Protein) 6 Pretzel Rods (320 Calories) 2 Tablespoon Honey Mustard (40 Calories) 12 oz Mug Root Beer (133 Calories) Snack Protein Shake (16 oz. Milk, 1 Scoop whey protein Powder, 2 Tablespoon Peanut Butter, 1 cup Kale) (684 Calories) Dinner 3 Red Lobster Biscuits (450 Calories) Red Lobster Broiled Shrimp (570 Calories) 1 Cup of Lobster Bisque (210 Calories) 20 Oyster Crackers (100 Calories) 2 Cups Sweet Tea (180 Calories)

14: Day 7 | Breakfast 2 Bagel and Cream Cheese (518 Calories, 16g. Protein) 1 Donut (293 Calories) Chobani Greek Yogurt (140 Calories) 1 bottle Muscle Milk (320 Calories, 16g. Protein) Lunch Babe's Chicken with Mashed Potatoes (887 Calories) 2 Cups Sweet Tea (180 Calories) Dinner 1 Plate Mongolian Beef Pei Wei (850 Calories) 1 Cup White Rice (273 Calories) Water (0 Calories) Desert 1 Slice Carrot Cake (411 Calories)

17: Gym Time

18: Monday AM WORKOUT 10 minute warm-up jog (140 bpm) ABS (180 bpm) V-Up x 18 Crunch x 20 Toe touch x 25 Russian Twists x 20 Plank x 30sec SPRINTS 40 Yd. x 10 (180) Stretch PM WORKOUT 10 Minute warm-up jog (140 bpm) Coach Byrd Chest Workout (160 bpm) Bench Press 10 x 3 Chest flies 8 x 3 Push Ups 15 x 3 Pull up 10 x 3 Incline Dumbbell Bench 6x4 1 Mile run (140 Bpm)

20: Tuesday AM Cardio in Basketball Gym (200 bpm) Burpees x10 Squat Jumps x 20 Suicide Run Bleachers (up and down x 5) Cool down jog 5 min (120 bpm) PM BANDY"S LEG DAY (160 bpm) Squat (8 x 3) Lunges (5 Each leg x 3) Step Ups (5 Each leg x 3) Calf raises (20 x 3) Torpedo Jumps (3 x 8) Leg press (3 x 10) 10 minutes on Bike (140 bpm)

22: Wednesday AM Sleep in :) PM Coach Z FULL BODY (160 BPM) 10 Minute Warm up jog (140 bpm) Push Jerk Behind Neck 3x5 Bench Press 3x10 RDL 3x8 DB Incline Press 3x6 Leg Curl 3x 10 Tricep Extenders 3x10 Each arm

24: Thursday | Morning 10 minute warm up jog (140 bpm) High Pull Lift 3X5 (160 bpm) Front Squat 3X8 (160 bpm) Rest Incline Bench 3X10 (160 bpm) DB Row 3X10 (160 bpm) Afternoon 20 minute high-intensity run (170 bpm)

26: FRIDAY GAME DAY AM Stretch (90 BPM) -30 Seconds each- Hamstring Stretch Calf Stretch Quad Pulls Catchers Squat 10 Minutes On Bike (120 Bpm) PM Game

28: SATURDAY | Morning 20 minute high-intensity run (170 bpm) Ice Bath Afternoon Power Skips 3X20 yards (165 bpm) Ground Starts 5X10 yards (165 bpm) Parachute Runs 3X20 yards (165 bpm) Hops for Distance 5X3 (165 bpm) 1 Leg Starts (each leg) 5X10 yards (165 bpm)

30: SUNDAY | Morning sleep in Afternoon 30min low intensity jog at 140bpm

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Brian Simpson
  • By: Brian S.
  • Joined: about 7 years ago
  • Published Mixbooks: 2
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About This Mixbook

  • Title: Vintage Football
  • Theme for Mixbook Scrapbookers
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  • Published: about 6 years ago