Daily Tasks:

  1. Weigh yourself first thing in the morning and log it in MyFitnessPal.
  2. Carefully log everything you eat in MyFitnessPal throughout the day.
  3. Take 1200mg of fish-oil supplement

Meal Plan:

  • Girls: You get 1,500 calories today, (150g protein, 150g carbs, and 33g fat)
  • Guys: You get 1,800 calories today, (180g protein, 180g carbs, and 40g fat)

Breakfast – Huge Protein Shake (Blend it)

  • Girls/Boys:
    • 2 Scoops ISO 100 Chocolate Protein Powder (220 calories, 4 carbs, 1 fat, 50 protein)
    • 1Tbsp Peanut Butter (95 calories, 4 carbs, 8 fat, 4 protein)
    • 1/2 frozen banana (53 calories, 14 carbs, 0 fat, 1 protein)
    • 10oz Unsweetened Almond Milk (38 calories, 1 carb, 3 fat, 1 protein)
    • 1.5 cups of ice
    • (406 calories, 22 carbs, 12 fat, 56 protein)

Lunch – Chicken Sandwich

  • Girls/Boys
    • Franz San Juan 9-Grain Bread (2 slices) (220 calories, 40 carbs, 3 fat, 10 protein)
    • 1Tbsp Light Mayo (35 calories, 1 carbs, 4 fat, 0 protein)
    • 6oz Chicken Breast (180 calories, 0 carbs, 3, fat, 39 protein)
    • (You can add lettuce, tomato, and/or mustard if you want)
    • (435 calories, 41 carbs, 10 fat, 49 protein)

Dinner – Whole Wheat Spaghetti

  • Girls
    • 4oz whole-wheat spaghetti (360 calories, 78 carbs, 3 fat, 18 protein)
    • 1/2 Cup Muir Glen Organic Spaghetti Sauce (60 calories, 10 carbs, 1 fat, 2 protein)
    • (420 calories, 88 carbs, 4 fat, 20 protein)
  • Boys
    • 5oz whole-wheat spaghetti (360 calories, 78 carbs, 3 fat, 18 protein)
    • 1/2 Cup Muir Glen Organic Spaghetti Sauce (60 calories, 10 carbs, 1 fat, 2 protein)
    • (510 calories, 108 carbs, 4 fat, 25 protein)

Snacks

  • Girls:
    • Low Fat String Cheese (2 pieces) (100 calories, 0 carbs, 5 fat, 12 protein)
    • 2oz Pork Rinds (80 calories, 0 carbs, 5 fat, 8 protein)
    • 3oz Chobani Fat Free Greek Yogurt (49 calories, 4 carbs, 0 fat, 8 protein)
    • (229 calories, 4 carbs, 10 fat, 28 protein)
  • Guys:
    • Low Fat String Cheese (2 pieces) (100 calories, 0 carbs, 5 fat, 12 protein)
    • 4oz Pork Rinds (160 calories, 0 carbs, 10 fat, 16 protein)
    • 8oz Chobani Fat Free Greek Yogurt (130 calories, 11 carbs, 0 fat, 22 protein)
    • (390 calories, 11 carbs, 15 fat, 50 protein)

Grand Total (Girls):  1,490 Calories, 155 carbs, 35 fat, 153 protein.

Grand Total (Boys):  1,741 Calories, 181 carbs, 41 fat, 179 protein.


Daily Workout:

  1. Run/Walk (as fast as your body will allow) for 45-minutes. Your heart-rate should be in the 150 range for at least 40 minutes.
  2. 10 Push-Ups, 10 Sit-Ups, 10 Squats (Repeat 3 times)

Reading Assignments:

  1. (Some) Carbs Make You Fat
  2. Why Diets Don’t Work