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Nutrition Plan

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Nutrition Plan - Page Text Content

S: Nutritional Plan

BC: By: Hanna Patel & Megan Dolan

FC: Nutrition and Exercise | Plan | Megan Dolan & Hanna Patel

1: Linda Smith | - Female -Age:30 - Height: 5'5" -Weight: 170 lbs (overweight) -BMI: 28 -Goal: 145 lbs -Losing: 25 lbs -Current Caloric Intake: 3,100 -Goal Caloric Intake: 2,200

2: Sunday | Day 1 | Breakfast: -2 eggs (158 Calories) -Banana (101 Calories) -1 Cup of Orange Juice (115 Calories) Total: 374 Calories Lunch: -Subway 6” BLT (360 Calories) -1 Cup of Apple Cider (475 Calories) Total: 475 Calories Snack: -Starbucks Tall Café Mocha w/ 2% Milk and Whip Cream (521 Calories) -2.5 tbsp. of Nutella on Top (250 Calories) Total: 771 Calories Dinner: -3 Slices of Pizza (540 Calories) -Handful of Broccoli (40 Calories) -Water (0 Calories) Total: 580 Calories Total Amount: 2,200 Calories | Day 1

3: Day 2 | Monday | Breakfast: -Peanut Butter Bread (334 Calories) -1 Cup of 2% Milk (121 Calories) Total: 455 Calories Lunch: -Turkey Breast (130 Calories) -2 Slices of White Bread (184 Calories) -6 oz. of Pineapple Juice (104 Calories) -1 Serving of Yogurt (144 Calories) Total: 562 Calories Snack: -Food Pack (100 Calories) -1/2 of a Jello Cup (58 Calories) -Water (0 Calories) Total :158 Calories | Dinner: -Whole Wheat Pasta (562 Calories) -Handful of Celery Sticks (16 Calories) -6 oz. of Strawberry Banana Juice (240 Calories) Total: 818 Calories Dessert: -4 Chocolate Chip Cookies (412 Calories) -1 Cup of Whole Milk (166 Calories) Total: 207 Calories Total Amount: 2,200 Calories

4: Tuesday | Day 3 | Breakfast: -Honey Nut Cheerios (110 Calories) -1 Cup of 2% Milk (121 Calories) -8 Strawberries (52 Calories) Total: 283 Calories Lunch: -Hamburger w/ Ketchup and Cheese (411 Calories) -Handful of Carrots (45 Calories) -Water (0 Calories) Total: 456 Calories Dinner: -Chicken Breast (141 Calories) -A Few Wedges of Potatoes (278 Calories) -Mixed Brown Rice (682 Calories) -Poppy Seed Bagel (360 Calories) -Water (0 Calories) Total: 1,461 Calories Total Amount: 2,200 Calories

5: Wednesday | Day 4 | Breakfast: -Handful of Oatmeal (150 Calories) -Blueberries (93 Calories) -1 Cup of Orange Juice (115 Calories) Total: 358 Calories Lunch: -Caesar Salad (360 Calories) -Pita Bread (170 Calories) -Water (0 Calories) Total: 530 Calories Snack: -Chocolate Pudding (102 Calories) -4 Rye Krisp (180 Calories) -4 oz. V8 Splash Berry Juice (37 Calories) Total: 319 Calories | Dinner: -Spaghetti (268 Calories) -1 Cheese bread (184 Calories) -6 oz. Mango Splash Juice (80 Calories) Total: 532 Calories Dessert: -Pumpkin Pie (316 Calories) -Vanilla Ice Cream (145 Calories) -Water (0 Calories) Total: 461 Calories Total Amount: 2,200 Calories

6: Thursday | Day 5 | Breakfast -Whole Wheat Bagel (360 Calories) -Tall Starbucks Caffe Latte w/ Non-Fat Milk (165 Calories) -4 Strawberries (25 Calories) Total: 550 Calories Lunch: -7 Shrimp Tempura Roll (508 Calories) -Handful of Broccoli (42 Calories) -Water (0 Calories) Total: 550 Calories Snack: -6 Pieces of Beef Jerky (492 Calories) -A Cup Applesauce (68 Calories) -Water (0 Calories) Total: 560 Calories | Dinner: -6 oz. Pineapple Juice (104 Calories) -2 Turkey Hot Dogs (378 Calories) -2 Laughing Cow Wedges (72 Calories) Total: 540 Calories Total Amount: 2,200 Calories

7: Day 6 | Friday | Breakfast: -2 Eggs (140 Calories) -6 oz. Orange Juice (85 Calories) -1 Pomegranate (105 Calories) -5 slices of Bacon (225 Calories) Total: 555 Calories Lunch: -Hamburger w/ Ketchup and Cheese (421 Calories) -1 Cup of Grape Juice (152 Calories) Total: 573 Calories Dinner: -3 slices of Pizza (816 Calories) -Fruit Punch 12 oz. (150 Calories) -1 Garlic Bread (106 Calories) Total: 1,072 Calories Total Amount: 2,200 Calories

8: Saturday | Day 7 | Breakfast: -3 Cups of Honey Nut Cheerios (336 Calories) -1 Cup of 2% Milk (122 Calories) -1 cup of Strawberry Halves (49 Calories) Total: 507 Calories Lunch: -Turkey Sandwich (308 Calories) -Strawberry Banana Smoothie (140 Calories) -Lays Potato Chips (153 Calories) Total: 601 Calories Snack: -Starbuck Strawberry & Blueberry Yogurt Parfait (290 Calories) -1 Cup of Chocolate Milk (194 Calories) Total: 484 Calories Dinner: -12 oz. Salmon (398 Calories) -Mashed Potatoes (210 Calories) -Water (0 Calories) Total: 608 Calories Total Amount: 2,200 Calories

9: Day 6 | Sunday | Day 8 | Breakfast: -4 Pancakes (344 Calories) -1 Cup of Orange Juice (112 Calories) -4 Strips of Bacon (108 Calories) Total: 564 Calories Lunch: -10 Chicken Nuggets (480 calories) -12 oz, Coca-Cola (150 Calories) Total: 630 Calories Snack: -Applesauce (68 Calories) -1 Banana (105 calories) -6 oz. Pineapple Soda (190 Calories) Total: 363 Calories Dinner: -Tuna Salad Sandwich on Wheat (340 Calories) -12 oz. Fruit Punch (150 Calories) -Small Bag of Potato Chips (153 Calories) Total: 643 Calories Total Amount: 2,200

10: Sunday | Starting Position: Begin this exercise by standing with your feet wider than shoulder width apart and your toes pointed forward. Action: INHALE: Slowly lower your body and remember to bend slightly at your hips. Keep your weight back on your heels and your back as upright as possible. Make sure your knees don’t cross the plane of your toes. EXHALE: Straighten legs and come up to the starting position to complete one rep. Special Instructions: Do not go past 90 degrees at the bend in your knees because this causes additional stress on your joints. If you feel pain in your knees, just go down to where you don't feel pain and come back up. If you have difficulty performing this exercise you can also use a chair or wall to help with balance and the movement until you build sufficient strength. Muscles Worked: Quads, Glutes | 1.Stretch for 5 minutes 2.Squats- (2 sets of 15 with a break in between) | Exercise Plan

11: Day 1 | 3. Take a break and then do Modified Pushups: (2 sets of 12 with a break in between) Starting Position: Begin by getting down on yours hands and knees with your hands just outside shoulder width and slightly forward of your shoulders. Your knees should be directly aligned with your hips. Keep your abdomen tight and your spine in a neutral position. Action: INHALE: Bend your elbows and lower chest to 90 degrees at the elbows. EXHALE: Push up so that your arms are straight, making sure your elbows aren’t completely locked. Try doing 2 sets of 10-12 repetitions. Special Instructions: If you can’t go to 90 degrees at the elbow, just go to a comfortable position until you can work up to 90 degrees. Muscles Worked: Chest, Triceps, Shoulders 4. All the above for steps 2 and 3 should take about 5-10 minutes and then take a 5 minute break and 20 minute jog, and take a 5 minute break. Total Time: 45 Minutes

12: Monday | 1. Stretch for 5 minutes 2. Back Extensions (2 sets of 15 with a break in between) Starting Position: Lie face down, legs together and extended straight, arms bent with hands behind neck, head and neck in a neutral position. Action: EXHALE: Lift the upper body (chest, shoulders) off of the ground, "crunching" towards the hips. Hold for 1-2 counts at highest position. INHALE: Slowly lower with control to start to complete one rep. Special Instructions: This is a very small movement-- don't move further than you can naturally and easily. Keep legs squeezed together, hips on floor. There should be no movement from your hips to your toes. Muscles Worked: Lower back

13: Day 2 | 3. Take a break and then do crunches with twist Starting Position: Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling). Action: EXHALE: As you lift up, rotate upper body toward one side, then rotate back to center. INHALE: Lower your back to the floor. Alternate sides. Special Instructions: Don't use your hands and arms to help lift you up - use abdominals and hips. Muscles Worked: Abs, Obliques 4. All of steps 2 and 3 above should take about 5-10 minutes and then take a 5 minute break and 15 minute fast jog or run, and take a 10 minute break. Total Time: 45 Minutes

14: Tuesday | Tuesday: 1. Stretch for 5 minutes 2. Walk up and down stairs for a minute then start increasing your speed until you've been doing this exercise for 10 minutes. 3. Take a 7 minute break and stretch out for about 6 minutes 4. Do seated knee lifts with a chair for 15 minutes with a break in between every 20 lifts.

15: Day 3 | Starting Position: Sit on edge of chair, knees bent, feet flat. Grasp sides of chair, lean back slightly. Action EXHALE: Pull knees toward chest as you crunch upper body forward using abs, not arms. INHALE: Lower feet almost to floor, but don't let them touch until the end of the set. Special Instructions: This movement should be slow and controlled. Don't let the momentum of your legs do the work for you, and don't let gravity snap your legs down as you return to the starting position. Muscles Worked: Abs 5. Stretch out for 2 minutes Total Time: 45 Minutes

16: Wednesday | 1. Stretch out for 5 minutes 2. Do dance aerobic intense for 25 minutes with small breaks in between if needed. 3. Do Lat Pulldown machine (2 sets of 15 with a break in between) Starting Position: Follow machine instructions for set up and select desired weight. Sit so that knees are under pad, feet are flat on floor. Grab the bar, placing hands wider than the shoulders, palms facing forward. Engage abs, keep spine straight, and lean backward just slightly. Action: EXHALE: Pull the bar down towards your chest by bending the elbows. INHALE: Slowly release the bar overhead by straightening at the elbows to complete one rep. Special Instructions: Never pull the bar behind your head. When leaning back, make sure spine is straight. When returning to start position, make sure elbows do not lock. Adjust placement on hands on bar if necessary (a closer grip is easier; a wider grip is more challenging). Muscles Worked: Back (lats)

17: 4. Bench press:(2 sets of 15 with a break in between) Starting Position: Lie back on bench. Your feet should be either flat on the floor, flat on a foot rest, or up in the air to protect your lower back from injury. Hold a weighted barbell with arms straight up toward the ceiling. Action: INHALE: Allow elbows to bend to 90 degrees, lowering the barbell down toward your chest (but not touching it). EXHALE: Extend the arms, pushing the weight back up to the starting position. Don't lock elbows completely. Special Instructions: Keep spine in a neutral position. Don't lift head off the bench during exercise. Muscles Worked: Chest All the above for steps 3 & 4 should take about 5-10 minutes and then take a 5 minute break . Total Time: 45 Minutes | Day 4

18: Thursday | 1.Stretch out for 5 minutes 2.Wall Push Ups for 15 minutes(5 sets of 15 with a break in between) Starting Position: Start facing wall, arms length away, feet slightly apart, legs straight (but knees not locked). Place hands onto wall, slightly wider than shoulder-width apart. Action: INHALE: Keeping head in neutral position, bend elbows to lower head/chest toward wall, coming as close as you can to it but not touching it. EXHALE: Straighten arms and return to starting position for one rep. Special Instructions: The further your feet are away from the wall, the more difficult this exercise will be. Also be sure not to lock knees or elbows. Muscles Worked: Chest, Triceps, Shoulders

19: Day 5 | 3. Hip Flexor Exercise for 15 minutes (3 sets of 30 with a break in between) Starting Position: Stand with feet slightly apart, toes forward, hands on hips or one hand on a wall/chair for support. Shift weight to right leg, keeping knee slightly bent and spine straight. Action: EXHALE: Gradually lift the left leg, keeping it bent at 90 degrees. Lift knee as high as possible, trying to get thigh parallel to floor or higher. Hold here for 2 counts. INHALE: Slowly lower leg to ground without letting foot rest on the floor. Complete all reps and switch sides. Special Instructions: Make sure you aren't leaning back when lifting leg. Also, try to make the entire movement very slow and controlled. Muscles Worked: Hips, Upper Thigh, Glute 4. Jog for 10 minutes. Total Time: 45 Minutes

20: Friday | 1. Stretch for 5 minutes. 2. Skater Squats for 15 minutes (3 sets of 20 with breaks in between) Starting Position: Stand with feet shoulder-width apart, hands on hips or behind back. Action: Squat down slightly, bending from the knees, keeping abs tight. EXHALE: Lift left leg to side as you bend right knee to squat. Hold for 1-3 counts. INHALE: Bring leg back to center (keeping legs bent in the squat position). Straighten legs to come out of the squat. Repeat on opposite side for one rep. Special Instructions: Don't let knee of squatting leg go past toes. Lean slightly forward. Hold a chair or wall for balance if necessary. Muscles Worked: Quads, Glutes, Hips, Outer thigh

21: 3. Lateral Lunges for 15 minutes (3 sets of 20 with breaks in between) Starting Position: Begin by standing with your feet shoulder width apart, hands on hips. Action: INHALE: Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the right knee. Try to sit down with your butt, keeping your back as upright as possible. EXHALE: Push off and bring your right leg back to center to complete one rep. Finish all reps on this side, and repeat on left side to complete one set. Special Instructions: Keep your weight on your heels and make sure your knees don't go over the plane of your toes. Hold your arms out in front of you to help with balance. Muscles Worked: Quads, Glutes, Inner thigh 4. Jog for 10 minutes. Total Time: 45 Minutes | Day 6

22: Saturday | 1. Stretch for 5 minutes. 2. Single Leg Calf Raises at Wall for 15 minutes (3 sets of 30 with a break in between) Starting Position: Place Swiss ball between your lower back and a wall. Lean against the Swiss ball with your feet firmly planted about 12” in front of you. Lift one leg off the ground, keeping the other knee soft and leg straight. Action: EXHALE: Raise your heel off the ground as high as possible. Hold for 1-2 counts. INHALE: Slowly lower to the starting position (without letting heel touch the ground) to complete one rep. Finish all reps and switch sides. Special Instructions: Keep knee only slightly bent or else you will be placing too much emphasis on your quads. Make it easier: Two-leg calf raises following the same instructions. Muscles Worked: Calves

23: 3. Pendulum with Ball Exercises for 15 minutes (5 sets of 10 with a break in between) Starting Position: Sit on a mat and place a stability ball between your legs (at your calves/ankles). Squeezing the ball in place, lie back onto the floor, and extend legs straight up into the air. Keep knees slightly bent and arms out to the sides for support. Action: Keeping upper body and glutes stationary, lower your legs down to the right, as close to the ground as possible. Return to start and repeat to the left side to complete one rep. Special Instructions: Make sure your back stays firmly planted and that your legs swing in line with your hips (not above or below them). Muscles Worked: Abs, Obliques, Hips 4. Jog for 10 minutes. Total Time: 45 Minutes | Day 7

24: Sunday | 1. Stretch for 5 minutes. 2. Runner’s Lunges for 15 minutes (3 sets of 20with a break in between) Starting Position: Standing with feet hip-width apart, step forward with right foot into a lunge, right knee bent, left heel lifted. Bend arms at 90 degrees in opposition to your legs so right arm pumps forward and left arm pumps back as if running (not pictured). Action: EXHALE: Pushing off ball of left foot, straighten right knee as you lift left knee up to hip height. Simultaneously pump arms in opposition to legs (not pictured). Hold for 2 seconds. INHALE: Bring left leg down and back so that you are lunging again with the right leg forward and bent to complete one rep. Complete all reps and switch sides. Special Instructions: Be sure to keep forward (lunging) knee in line with ankle, toes pointing forward, hips square, and torso centered. Muscles Worked: Quads, Glutes, Hips, Hamstrings

25: Day 8 | 3. Bicycle Crunches for 15 minutes (4 sets of 10 with a break in between) Starting Position Begin by lying on your back, placing your hands behind your ears. Do not put your hands clasped behind your head. Lift your legs in the air and bend your knees so that your legs form a 90 degree angle. Action Move your legs in a bicycle motion. When your left knee is closer to your body, reach your right elbow to it. When your right knee is closer to your body, reach your left elbow to it. Try performing the exercise for 60 seconds in 2 sets. Special Instructions: None. Muscles Worked: Abs, Obliques 4. Jog for 10 minutes. Total Time: 45 Minutes

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  • By: Megan D.
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About This Mixbook

  • Title: Nutrition Plan
  • Megan D. and Hanna Patel.
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  • Published: over 5 years ago