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)

Girls Meal Plan:

Breakfast: Turkey-Sausage Egg-White Omelette

Lunch: McDonalds Artisan Chicken Sandwich and Salad

Dinner: Whole-Grain Pasta and Protein Shake

Snacks: Sugar-Free Jello and Ice-Cream Sandwich

 

Screen Shot 2015-11-22 at 4.57.55 PM

 

Guys Meal Plan:

Breakfast: Turkey-Sausage Egg-White Omelette

Lunch: McDonalds Artisan Chicken Sandwich and Salad

Dinner: Whole-Grain Pasta and Protein Shake

Snacks: Sugar-Free Jello and Ice-Cream Sandwich

Screen Shot 2015-11-22 at 5.01.49 PM


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 4 times)

Reading Assignments:

  1. Meal Planner Tool
  2. Meal Planning Techniques