Food Diary Day 4-7
BMR: 1733 Cals
RMR: 1933 Cals
RMR: 1933 Cals
Goal Weight: 170
Current Weight:263
Current Weight:263
Objective: Try to stay under 1800 cals per day and burn 500 calories everyday. My dinners need to small and unconventional, to add excitement to my meals. There's nothing wrong with eat breakfast for dinner or PB&J with bake sweet potato fries...yum!
Workout Plan
Fitness Goals: Full-body week, now get moving!
Affirmations: “Being healthy and vital is one of my top
priorities!”
Equipment Needed: Stopwatch, Workout Bands, And Barbells.
The warm-up: Moderately jump rope for 5 minutes; don’t worry
if you stop in between; rest and start up again. Finish out the 5 minutes as
effectively as you can.
The Stretches
Dynamic Stretching is very important. Professor Bill
Holcomb, PhD, of athletic training at the University of Nevada, Vegas, who has
studied the effects of stretching for many years, says, “You should never
stretch a cold muscle in any way. And doing static stretches—meaning the kinds
where you hold the stretch before a workout or competition—may decrease your
strength, power, and performance.”
The Stretches: 10 Stretches for the full body.
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1. Butt-Kicks
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2. Jumping
Jacks
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3. Power
Skip
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4. Grape
Vines
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5. Scissor
Jumps
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6. Arm
Circles
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7. Torso
Swing
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8. High
Knees Pulls
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9. Jog in
place
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10. Front
Kicks
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Cardio: Do 25-45 minutes of brisk
walking to get the heart rate going. To intensify your cardio, try jogging or
jumping rope.
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Sunday
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Family Activity
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Lower Body
Buttocks, Thighs, Legs
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Rest
Muscles
Do your cardio.
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Core
Abdominals
Oblique
Intercostal
Serratus
Back
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Rest
Muscles
Do your cardio.
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Arms, Shoulders
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Family Activity
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Grocery List
Day 4
Breakfast: Peanut Butter Sandwich on Whole Wheat Bread. Fruit Protein Smoothies
Snack: Two Plums
Lunch: Bowl of Cereal Honey Nut Cheerios.
Snack: Pretzel Chips and Small Garden Salad
Dinner: Fish and Vegetable with couscous
Day 5
Breakfast: Mango fruit, oatmeal and raisins.
Snack: Fruit Protein Smoothie
Lunch: California roll and small chicken salad
Snack: yogurt with cherries
Dinner: Protein Pancakes and garden salad
Day 6
Breakfast: MaltOMeal made sweet with maple syrup and fruit.
Snack: Cookies
Lunch: Potato salad and tri-tip with green beans(Family Reunion)
Snack: Cake
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