Breakfast: English muffin with 1 tablespoon peanut butter; 1 cup citrus salad
315 calories, 10 grams protein
Morning snack: 1 scoop GNC Pro Performance Whey protein, 4 strawberries
148 calories, 20.8 grams protein
Lunch: 1 pita bread, 2 tablespoons hummus, 3 slices turkey, large cucumber
296 calories, 13.8 grams protein
Snack: 1/2 cup cottage cheese, 22 baby carrots
178 calories, 13 grams protein
Dinner: 1/4 uncooked rice, 20 medium shrimp, 4 cups frozen broccoli, 1 tablespoon oyster sauce
455 calories, 35 grams protein
Dessert: Marshmallow peep
110 cals, 1 gram protein
Snack: activia light yogurt, sugar free peach cup, 3 strawberries
126 calories, 6 grams protein
Total Cals: 1,614 Protein: 116 grams
Workout: Walk 30 minutes, elliptical 15 minutes
Weight lifting 10 minutes
Friday, July 9, 2010
Thursday, July 8, 2010
THURS
Breakfast: D'anjou pear, 10 cherries, 6 strawberries, sugar free mandarin orange cup, light and fit yogurt, Nature Valley Sweet and Salty Almond bar
Lunch: (2pm) Whole Wheat Pita bread, 2 tablespoons hummus, one chicken tender, 1/2 tomato, 3.5 serving baby spinach (semi cooked with tomato chopped over), lemon juice
Lunch: 1 1/2 cups jicama, cottage cheese cup
Dinner: 3/4 cup dry penne pasta, 1 Johnsonville Turkey/Cheddar link, 3 cups broccoli, cook 1/2 tomato, 1/4 yellow onion, 1 teaspoon garlic in 1 teaspoon olive oil to top pasta. Top with 2 teaspoons parmesan cheeese.
Snack: 1) Prot Shake
2) Almond joy snack bar
TC:1659 Prot: 104
Lunch: (2pm) Whole Wheat Pita bread, 2 tablespoons hummus, one chicken tender, 1/2 tomato, 3.5 serving baby spinach (semi cooked with tomato chopped over), lemon juice
Lunch: 1 1/2 cups jicama, cottage cheese cup
Dinner: 3/4 cup dry penne pasta, 1 Johnsonville Turkey/Cheddar link, 3 cups broccoli, cook 1/2 tomato, 1/4 yellow onion, 1 teaspoon garlic in 1 teaspoon olive oil to top pasta. Top with 2 teaspoons parmesan cheeese.
Snack: 1) Prot Shake
2) Almond joy snack bar
TC:1659 Prot: 104
Wednesday, July 7, 2010
THURSDAY FOOD PLAN
Breakfast: French Toast: 2 slices diet bread, 1/4 cup egg whites-fry in light coat of PAM. Serve with 1 teaspoon walnuts, and 1 tablespoon syrup; Dannon Light and Fit yogurt, sugar free peaches
Lunch: 3 cups frozen broccoli, Tai Pei Shrimp with garlic, 1 tablespoon oyster sauce
Snack: cottage cheese, 20 baby carrots, miso soup
Dinner: MC Herb Chicken
Dessert: GNC Pro Performance Whey Protein with ice-eat with spoon
Extra: Sugar Free Gelatin (8 servings)
TC: 1442
Lunch: 3 cups frozen broccoli, Tai Pei Shrimp with garlic, 1 tablespoon oyster sauce
Snack: cottage cheese, 20 baby carrots, miso soup
Dinner: MC Herb Chicken
Dessert: GNC Pro Performance Whey Protein with ice-eat with spoon
Extra: Sugar Free Gelatin (8 servings)
TC: 1442
Tuesday, July 6, 2010
Plyometric Workout Plan
Plyometrics - Upper Body
Plyometric Push Ups
1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a push up again and repeat.
4. Repeat for the recommended repetitions.
Single Arm Throws
1. Stand with feet slightly wider than hip-width apart.
2. Grasp medicine ball and lower body into a semi-squat position. Explode up extending the entire body and throwing the ball up into the air.
3. The goal is to throw the ball as high as you can and generating most of the power in the legs.
4. Catch ball on the bounce and repeat according to prescribed repetitions.
Side Throws
1. Stand with feet hip-width apart; place left foot approximately one foot in front of right foot.
2. Hold medicine ball with both hands and arms only slightly bent.
3. Swing ball over to the right hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.
4. Catch ball on the bounce from your partner or wall and repeat according to prescribed repetitions.
Slams
1. Stand with feet parallel and knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.
3. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.
--------------------------------------------------------------------------------
Plyometrics For Martial Arts - Lower Body
Plyometric Bounding
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
3. Repeat with other leg and arm.
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.
Zig Zag Hops
1. Stand to the left of an agility ladder or similar object approximately 1-2 feet away.
2. Forcefully push off both feet and land the on the other side of the ladder.
3. Repeat and land feet back on the other side, continue repeating and so on down the ladder.
4. Do not "double hop" upon each landing and keep ground contact time to a minimum.
Lateral Barrier Jumps
1. Stand with feet slightly wider than hip-width apart with right side of body facing the barrier.
2. Hop to the right using both feet over the barrier.
3. Jump back to the start point.
4. Repeat according to the prescribed number of repetitions.
Lateral High Hops
1. Stand to left side of box and place right foot on top of box.
2. Push off the box using the right leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.
3. Land with opposite foot onto box. Repeat with the other foot.
4. Repeat according to prescribed number of repetitions.
--------------------------------------------------------------------------------
Plyometrics For Martial Arts - Sample Session
Remember a single session should contain only a limited number of exercises and sets. Focus on 1 or 2 drills for the lower body and 1 or 2 drills for the upper body in any one session.
DAY 1
Plyometric Bounding - 3 sets x 8-10 reps
Single Arm Throws - 3 sets x 8-10 reps
Lateral Barrier Jumps - 3 sets x 8-10 reps
Side Throws - 3 sets x 8-10 reps
DAY 2
Lateral High Hops - 3 sets x 8-10 reps
Plyometic Push UPs - 3 sets x 8-10 reps
Zig Zag Jumps - 3 sets x 8-10 reps
Slams - 3 sets x 8-10 reps
Plyometric Push Ups
1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a push up again and repeat.
4. Repeat for the recommended repetitions.
Single Arm Throws
1. Stand with feet slightly wider than hip-width apart.
2. Grasp medicine ball and lower body into a semi-squat position. Explode up extending the entire body and throwing the ball up into the air.
3. The goal is to throw the ball as high as you can and generating most of the power in the legs.
4. Catch ball on the bounce and repeat according to prescribed repetitions.
Side Throws
1. Stand with feet hip-width apart; place left foot approximately one foot in front of right foot.
2. Hold medicine ball with both hands and arms only slightly bent.
3. Swing ball over to the right hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.
4. Catch ball on the bounce from your partner or wall and repeat according to prescribed repetitions.
Slams
1. Stand with feet parallel and knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.
3. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.
--------------------------------------------------------------------------------
Plyometrics For Martial Arts - Lower Body
Plyometric Bounding
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
3. Repeat with other leg and arm.
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.
Zig Zag Hops
1. Stand to the left of an agility ladder or similar object approximately 1-2 feet away.
2. Forcefully push off both feet and land the on the other side of the ladder.
3. Repeat and land feet back on the other side, continue repeating and so on down the ladder.
4. Do not "double hop" upon each landing and keep ground contact time to a minimum.
Lateral Barrier Jumps
1. Stand with feet slightly wider than hip-width apart with right side of body facing the barrier.
2. Hop to the right using both feet over the barrier.
3. Jump back to the start point.
4. Repeat according to the prescribed number of repetitions.
Lateral High Hops
1. Stand to left side of box and place right foot on top of box.
2. Push off the box using the right leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.
3. Land with opposite foot onto box. Repeat with the other foot.
4. Repeat according to prescribed number of repetitions.
--------------------------------------------------------------------------------
Plyometrics For Martial Arts - Sample Session
Remember a single session should contain only a limited number of exercises and sets. Focus on 1 or 2 drills for the lower body and 1 or 2 drills for the upper body in any one session.
DAY 1
Plyometric Bounding - 3 sets x 8-10 reps
Single Arm Throws - 3 sets x 8-10 reps
Lateral Barrier Jumps - 3 sets x 8-10 reps
Side Throws - 3 sets x 8-10 reps
DAY 2
Lateral High Hops - 3 sets x 8-10 reps
Plyometic Push UPs - 3 sets x 8-10 reps
Zig Zag Jumps - 3 sets x 8-10 reps
Slams - 3 sets x 8-10 reps
Tuesday Food Plan 7/6/2010
Breakfast:
Power Crunch Bar, Small banana, Dannon Light & Fit Yogurt
TC: 345 Prot: 20.20
Morning Snack: Slim Quick Drink, gum
Lunch: 2 peices Pollo Asado, Whole wheat pita, 4 servings (1 bag) Dole Salad, 1 tablespoons fat free Italian dressing with 1 tablespoon vinegar
Snack: 1/2 cup cottage cheese, 20 baby carrots
Pre Workout: Slim Quick Drink
Dinner: Turkey Cheddar link, 10 peices roasted red potato, 5 cups loosely packed baby spinach, 1 tablespoons fat free Italian dressing with 1 tablespoon vinegar
Evening Snack: 1 scoop GNC Pro Performance Vanilla Whey Protein blended with ice
Extras: Jello (8 servings)
Fiber Tabs (4) 30 cals
Total Cals with extras: 1638 Prot: 136 Grams
Workout: Walking 30 minutes, Elliptical 15 minutes, Weight training
Power Crunch Bar, Small banana, Dannon Light & Fit Yogurt
TC: 345 Prot: 20.20
Morning Snack: Slim Quick Drink, gum
Lunch: 2 peices Pollo Asado, Whole wheat pita, 4 servings (1 bag) Dole Salad, 1 tablespoons fat free Italian dressing with 1 tablespoon vinegar
Snack: 1/2 cup cottage cheese, 20 baby carrots
Pre Workout: Slim Quick Drink
Dinner: Turkey Cheddar link, 10 peices roasted red potato, 5 cups loosely packed baby spinach, 1 tablespoons fat free Italian dressing with 1 tablespoon vinegar
Evening Snack: 1 scoop GNC Pro Performance Vanilla Whey Protein blended with ice
Extras: Jello (8 servings)
Fiber Tabs (4) 30 cals
Total Cals with extras: 1638 Prot: 136 Grams
Workout: Walking 30 minutes, Elliptical 15 minutes, Weight training
Monday, June 28, 2010
Tuesday Eating Plan
Breakfast: Power Crunch Vanilla Wafer Creme bar, sugar free mandarin orange cup
TC: 245 Prot: 14
Snack: Dannon light n fit yogurt, 1 tablespoon walnuts
TC: 130 Prot: 6.25
Lunch: Grilled Cheese with Turkey: 2 slices "diet" bread, 3 thin slices of turkey, 1 slice fat free cheese, 1 teaspoon spicy brown mustard-grilled in 1 tspn olive oil, with 1 bag (3 servings) Eat Smart Sugar Snap Peas, 1 cup No Sugar Added applesauce
TC: 396.6 Prot: 20
Afternoon snack: 2 cups jicama, 2 tablespoons fat free cream cheese warmed and mixed with 1 tablespoon tomato salsa
TC: 135 Prot: 6.2
Pre-Workout: 1/2 whole wheat pita, 1 tablespoon hummus, 1/2 packet kikkoman egg flower soup mix (made with 2 egg whites)
TC: 166 Prot: 8
Dinner: Lean Cuisine Butternut squash ravioli, 18 baby carrots
TC: 325.15 Prot: 11.29
Snack: 2 scoops muscle milk light blended with 1/2 banana, 1 sugar free fudge pop
TC: 292.5 Prot: 27.5
TC: 1664 Prot: 94
TC: 245 Prot: 14
Snack: Dannon light n fit yogurt, 1 tablespoon walnuts
TC: 130 Prot: 6.25
Lunch: Grilled Cheese with Turkey: 2 slices "diet" bread, 3 thin slices of turkey, 1 slice fat free cheese, 1 teaspoon spicy brown mustard-grilled in 1 tspn olive oil, with 1 bag (3 servings) Eat Smart Sugar Snap Peas, 1 cup No Sugar Added applesauce
TC: 396.6 Prot: 20
Afternoon snack: 2 cups jicama, 2 tablespoons fat free cream cheese warmed and mixed with 1 tablespoon tomato salsa
TC: 135 Prot: 6.2
Pre-Workout: 1/2 whole wheat pita, 1 tablespoon hummus, 1/2 packet kikkoman egg flower soup mix (made with 2 egg whites)
TC: 166 Prot: 8
Dinner: Lean Cuisine Butternut squash ravioli, 18 baby carrots
TC: 325.15 Prot: 11.29
Snack: 2 scoops muscle milk light blended with 1/2 banana, 1 sugar free fudge pop
TC: 292.5 Prot: 27.5
TC: 1664 Prot: 94
Friday, June 25, 2010
Breakfast: egg, 1 tspn olive oil, 1 slice fat free cheese, 1 english muffin, 1/4 apple, 1 medium banana TC: 355.04 Prot: 16.13
Morning Snack: 1/4 teaspoon peanut butter 8 cals
Shirataki noodles, 1 tbspn oyster sauce 70 cals
Lunch: 24 medium shrimp, 1/2 cup baby spinach, 1 teaspoon olive oil, 1 clove garlic, 9 sprigs cilantro, 1/4 medium onion, 1 tspn lemon juice, Mr. Pita Pita, cucumber, TC: 343 Prot: 37.77
Snack: 2 slices diet bread, 1 tablespoon peanut butter, dannon light n fit yogurt
Preworkout: 1 scoop GNC Pro Performance Whey Protein, 6 almonds
Dinner: 4 cups salad, 2 tablespoons fat fre Italian dressing, 3 chicken tenders (grilled), 1 small potato, 1/2 bag (8 ounces) broccoli with cheese sauce, salt, pepper, butter spray
Total cals: 466.35 Prot: 47.35
Dessert: Helado Mexico Vanilla Ice Cream bar
170 cals
Total Calories for day: 1818
Protein: 135
Fat: 45 grams
Carbs: 202 grams
Workout: 3 cycles of 15 min on treadmill, 1 cycle of 20 minutes on treadmill, weights
Goal: To burn 700 cals
Morning Snack: 1/4 teaspoon peanut butter 8 cals
Shirataki noodles, 1 tbspn oyster sauce 70 cals
Lunch: 24 medium shrimp, 1/2 cup baby spinach, 1 teaspoon olive oil, 1 clove garlic, 9 sprigs cilantro, 1/4 medium onion, 1 tspn lemon juice, Mr. Pita Pita, cucumber, TC: 343 Prot: 37.77
Snack: 2 slices diet bread, 1 tablespoon peanut butter, dannon light n fit yogurt
Preworkout: 1 scoop GNC Pro Performance Whey Protein, 6 almonds
Dinner: 4 cups salad, 2 tablespoons fat fre Italian dressing, 3 chicken tenders (grilled), 1 small potato, 1/2 bag (8 ounces) broccoli with cheese sauce, salt, pepper, butter spray
Total cals: 466.35 Prot: 47.35
Dessert: Helado Mexico Vanilla Ice Cream bar
170 cals
Total Calories for day: 1818
Protein: 135
Fat: 45 grams
Carbs: 202 grams
Workout: 3 cycles of 15 min on treadmill, 1 cycle of 20 minutes on treadmill, weights
Goal: To burn 700 cals
Subscribe to:
Posts (Atom)