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White Portfolio

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BC: A Great Way To Change Your Life! For more information or guidance, just call 1-800-furturebody

FC: Nutrition and Exercise Plan

1: A Diet Plan that will actually work!

2: Breakfast: Calories,Fats,Carbs,Proteins Milk, nonfat, 1 cup 86,12,0,8 Oatmeal Raisin Crisp Oatmeal Crisp With Almonds Cereal, 1 cup (1 serving) 204,45,2,5 egg white, fresh, 1 large 17,0,0,4 Yogurt, plain, low fat, 0.5 cup (8 fl oz) 77,9,2,6 Strawberries, fresh, 12 large 65,15,1,1 Breakfast TOTALS: 448,80,5,25 Lunch: Calories,Fats,Carb,Proteins Grapes, 18 grape, seedless 35,9,0,0 Celery, raw, 2 stalk, large (11"-12" long) 20,5,0,1 Sun Chips (1 oz), 1 serving 140 18 6 2 Subway, Grilled Chicken & Spinach Salad, 1 serving 140,11,3,20 Water, bottled, 1 serving 0,0,0,0 Lunch TOTALS: 335,43,9,23 Dinner: Calories,Fats,Carbs,Proteins Atlantic Salmon (fish), 0.5 fillet 280,0,13,39 Green Beans (snap), 1 cup 34,8,0,2 Mashed Potatoes, 1 cup 162,37,1,4 Sweet potato, cooked, baked in skin, without salt, 0.5 small 27,6,0,1 Milk, nonfat, 1 cup 86,12,0,8 Dinner TOTALS: 589,63,14,54 Snacks:Calories,Fats,Carbs,Proteins Savory Spinach with Tomatoes RECIPE, 0.5 serving (view recipe) 2,3,1,2 Nature Valley Granola Bar Honey & Oats (1 bar), 2 serving 180,0,6,0 gatorade fruit punch, 8 oz 50,14,0,0 Snack TOTALS: 258,17,7,2 | Day 1

3: Stair Step Machine (including stair master, stair climber, stair stepper) 10 Minutes Stretching / Flexibility Training (general) 10 Minutes Video: 10-Minute Yoga Fusion Workout from Fred DeVito's ''Exhale: Core Fusion Power Sculpt'' DVD Daily Totals: Food: 1630 Calories gained Exercise: 163 Calories lost | Exercise

4: Breakfast:Calories,Fats,Carbs,Proteins Apples, fresh, 1 small (approx 4 per lb) 63,16,0,0 Egg Dishes: Omelet w.Homemade Western Omelet (ham, Cheese, Onion, Red & Green Pepper), 1 serving 271,3,21,16 Orange Juice, 1 cup 110,25,1,2 Breakfast TOTALS: 443,44,22,18 Lunch:Calories,Fats,Carbs,Protein Campbell's Chicken Noodle Soup, 1 can 150,20,5,7 Pepperidge Farm Crusty Italian Bread, Garlic, 1 serving 186,21,10,4 Sprite, 8 oz 93,25,0,0 Lunch TOTALS: 429,66,15,12 Dinner:Calories,Fats,Carbs,Protein Beef, round steak, 1 oz 37,0,1,6 Big Boy, Chicken Vegtable Stir Fry, 1 serving 795,109,18,51 Water, bottled, 1 serving 0,0,0,0 Dinner TOTALS: 832,109,19,57 SnacksCalories,Fats,Carbs,Protein: Beans, red kidney, 0.6 cup 131,24,1,8 Fruit Salad, 1 cup 74,19,0,1 Snack TOTALS: 204,43,1,9 | Day 2

5: Cardio Dancing (including aerobic dance, Zumba, Hip Hop HUSTLE) 10 Minutes Stretching / Flexibility Training (general) 7 Minutes Daily Totals: Food: 1908 Calories gained Exercise 124 Calories lost | Exercise

6: Breakfast: Calories,Fats,Carbs,Proteins Milk, nonfat, 1 cup 86,12,0,8 Muesli, dried fruit and nuts cereal, 1 cup 289,66,4,8 Grapes, 0.5 cup, seedless 31,8,0,0 BREAKFAST TOTALS:406,86,5,17 Lunch: Calories, Fats, Carbs, Proteins Bread, whole wheat (including toast), 1 slice, thin 92,17,2,3 Harvey's Grilled Chicken BLT salad - no dressing, 1 serving 290,11,12,36 Dannon Light & Fit Mixed Berry Smoothie, 7 oz, 7 oz 70,13,0,5 LUNCH TOTALS:452,41,14,44 Dinner: Calories,Fats,Carbs,Proteins Red Ripe Tomatoes, 4 slice, (1/4" thick) 17,4,0,1 On the Boarder Mesquite-Grilled Steak Fajitas, 1 serving 620,0,41,0 Water, bottled, 1 serving 0,0,0,0 DINNER TOTALS:637,4,41,1 Snack: Calories,Fats,Carbs,Proteins Crackers, Cheez-its (27 crackers), 1 serving 150,17,8,3 2 Water, bottled, 1 serving 0,0,0,0 SNACK TOTALS:150,17,8,3 | Day 3

7: Treadmill: 2 mph (30 minutes per mile) 5 Minutes Stretching / Flexibility Training (general) 10 Minutes Daily Totals: Food: 1645 Calories gained Exercise: 28 Calories lost | Exercise

8: Breakfast: Calories, Fats, Carbs, Proteins Milk, nonfat, 1 cup 86,12,0,8 Wheat Bran Muffins, with raisins,2 oz 167,30,5,3 BREAKFAST TOTALS: 253,41,5,11 Lunch: Calories, Fats, Carbs, Proteins Tuna Salad, 2 cup 767,39,38,66 Gatorade, Powerade Type Sports Drink, 1 cup (8 fl oz) 60,15,0,0 LUNCH TOTALS: 827,54,38,66 Dinner: Calories,Fats,Carbs,Proteins Everyday Spagetti and Italian Meatballs, 1 serving 420,49,11,28 DINNER TOTALS: 420,49,11,28 Snacks: Calories,Fats,Carbs,Proteins Trail Mix, tropical, 1 cup 570,92,24,9 SNACK TOTALS: 570,92,2,9 | Day 4

9: Strength training (body weight) exercises 5 Minutes Swimming 15 Minutes Daily Totals: Food: 2070 Calories gained Exercise: 79 Calories lost | Exercise

10: Breakfast: Calories,Fats,Carbs,Protein Big Apple Bagels, Whole Wheat Bagel, 1 serving190,38,1,7 Strawberries, fresh, 1 cup, halves 46,11,1,1 Grape Juice, 1 cup 154,38,0,1 BREAKFAST TOTALS: 390,87,2,9 Lunch: Calories, Fats, Carbs, Proteins Southwestern Grilled Pork 2 Tenderloin RECIPE, 1 serving (view recipe)171,1,5,28 Strawberries, fresh, 12 large (1-3/8" dia) 65,15,1,1 2 Wild Rice, 0.6 cup 99,21,0,4 Canola Oil, 1 1tsp 40,0,5,0 SOUP-VEGTABLE BEEF SOUP, 8 oz 70,7,3,4 Water, bottled, 1 serving 0,0,0,0 LUNCH TOTALS: 715,67,19,70 Dinner: Calories, Fats, Carbs,Protein Asparagus, fresh, 5 spear, medium 18,4,0,2 2 Chicken Breast, no skin, 1 unit 78,0,1,16 Coleslaw, home-prepared, 1 tbsp 6,1,0,0 DINNER TOTALS:182,5,2,35 Snack: Calories, Fats, Carbs, Protein Peanut Butter, smooth style, 1.5 tbsp 142,5,12,6 Lance peanut butter crakers, 1 serving 180,16,9,6 Water, bottled, 1 serving0,0,0,0 SNACK TOTALS: 322,21,21,12 | Day 5

11: Stretching / Flexibility Training (general) 15 mInutes Yoga (general stretching) 15 minutes Daily Totals: Food: 1609 Calories gained Exercise: 77 Calories lost | Exercise

12: Breakfast: Calories,Carbs,Fats,Protiens Grapefruit, 1 fruit (3-3/4" dia) 74,18,0,1 Quaker Instant Oatmeal, with maple and brown sugar, prepared with water, 1 packet, prepared 160,32,3,4 Apple juice, unsweetened, 8 fl oz 117,29,0,0 Breakfast TOTALS: 350,79,3,6 Lunch: Calories,Carbs,Fats,Protiens Herbal Tea, 1 cup (8 fl oz) 2,0,0,0 Jimmy John's # 12 Beach Club (unwich) w/o mayo, 1 serving 233,10,12,23 Chips - Doritos - Nacho Cheesier, 1 oz 150,17,8,2 Lunch TOTALS: 386,28,20,25 Dinner:Calories,Carbs,Fats,Protiens Salad, Chipotle Steak Fully Loaded Taco Salad, 1 serving 960,77,60,30 Dinner TOTALS: 960,77,60,30 Snack:Calories,Carbs,Fats,Protiens Cucumber (with peel), 1 cup slices 14,3,0,1 Snack TOTALS: 14,3,0,1 | Day 6

13: Tennis 20 Minutes Stretching / Flexibility Training (general) 10 Minutes Daily Totals: Food: 1710 Calories gained Exercise: 322 Calories lost | Exercise

14: Breakfast:Calories,Carbs,Fats,Protiens Milk, nonfat, 1 cup 86,12,0,8 Cream of Wheat, cooked with water, without salt, 0.75 cup 99,19,0,3 Fruit Salad, 1.5 cup 110,29,0,1 Honey Nut Cheerios Cereal (3/4 cup), 1 serving 110,22,2,2 Breakfast TOTALS: 405,82,3,15 Lunch:Calories,Carbs,Fats,Protiens Cantaloupe, 2 wedge, large 71,17,1,2 Green Beans (snap), 12 beans 20,5,0,1 2 Cornbread, 0.6 piece 104,17,3,3 Cornbread, 0.6 piece (why are there duplicate items?) 104,17,3,3 Water, bottled, 1 serving 0,0,0,0 Salmon Burgers, Wild Alaskan Salmon, Trader Joe's, 1 serving 110,3,2,21 Lunch TOTALS: 409,59,8,29 Dinner:Calories,Carbs,Fats,Protiens Fruit Cocktail, 0.5 cup 69,18,0,0 Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17,4,0,1 Healthy Choice Steak with Zesty Steak Dipping Sauce, 1 serving 350,44,8,24 Dinner TOTALS: 436,66,8,25 Snacks:Calories,Carbs,Fats,Protiens Kellogg's Nutri Grain Cereal Bars, fruit, 1 bar 120, 24, 3, 2 Apple juice, unsweetened, 1 cup 117, 29 ,0 ,0 Schlotzsky's Deli Salt & Vinegar Chips, 1 serving 210 ,26, 11, 3 Snack TOTALS: 447 ,79, 14, 5 | Day 7

15: Stretching / Flexibility Training (general) 5 Minutes Video: 10-Minute Beginner's Pilates Workout from Kristin McGee's ''Pilates for Beginners'' Daily Totals: Food: 1697 Calories gained Exercise: 25 Calories lost | Exercise

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  • By: Cortney E.
  • Joined: about 4 years ago
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About This Mixbook

  • Title: White Portfolio
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  • Started: about 4 years ago
  • Updated: about 4 years ago

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