Tuesday, 28 February 2012

Meal & Work-out Plan: Week 2

This is week 2 of our diet & fitness program.  It will run starting today up to Sunday (February 27-March 4).

I started the program last week without Frederick since he's still in Manila.  I lost more than a kilogram.  My starting weight this week is 58.3 kg.  Hoping to lower it down by 2 kg.




 © Fresha-licious (27February2012)

 
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MEAL PLAN FOR WEEK 2
Day 1 (Monday)  - total calorie intake = < 1,100 kcal

Upon Rising – 6:15}  - lemon  water (1 lemon juice + water enough to make 500ml)

Breakfast
 - 8:00} Upon arrival at the office – take supplements  ( GNC multi-vitamins, folic acid (5mg), glutaphos) with 250 ml of lukewarm water
- 9:30} banana (1 pc)

Lunch
- 11:30} Chicken adobo (3 slices / 150g) + ½ c rice + boiled pechay (less than 50 g.)
- green tea water – 250 ml
- GNC multi-vitamins, folic acid (5mg), glutaphos)

Afternoon Snack  
- green tea water (250 ml ) all through out the afternoon
- 16:00} Fuji apple (less than 120 g.)

Supper
- 19:10} water (250 ml) + yogurt (100 g.) / yakult (1 sm bot)
- 20:30} Baked tilapia (less than 150g) + ¼ c rice + fried eggplant (less than 50 g.)
- ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)


Work out :  18:30 to 19:10 } Brisk Walking & Jogging w/ stretching
Day 2 (Tuesday)  - total calorie intake = < 1,100 kcal

Upon Rising – 6:15}  - lemon  water (1 lemon juice + water enough to make 500ml)

Breakfast
 - 8:00} Upon arrival at the office – take supplements  ( GNC multi-vitamins, folic acid (5mg), glutaphos) with 250 ml of lukewarm water
- 9:30} Grapefruit smoothie (3/4 of a fruit)

Lunch
- 11:30} Baked tilapia (less than 150g) + ½ c rice + fried eggplant (less than 50 g.)
- green tea water – 250 ml
- GNC multi-vitamins, folic acid (5mg), glutaphos)

Afternoon Snack  
- green tea water (250 ml ) all through out the afternoon
- 16:00} Fuji apple (less than 120 g.)

Supper
- 19:20} water (250 ml) + yogurt (100 g.) / yakult (1 sm bot)
- 20:30} Baked tilapia (less than 150g) + mixed veggie (< 100 g./ cauliflower, carrots, peas, corn)
- ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)


Work out :  18:30 to 19:20 } Brisk Walking, Jogging, stair climbing w/ stretching
Day 3 (Wednesday)  - total calorie intake = < 900 kcal

Upon Rising – 6:15}  - lemon  water (1 lemon juice + water enough to make 500ml)

Breakfast
 - 8:00} Upon arrival at the office – take supplements  ( GNC multi-vitamins, folic acid (5mg), glutaphos) with 250 ml of lukewarm water
- 9:30} Grapefruit smoothie (3/4 of a fruit)

Lunch
- 11:30} grilled salmon (less than 150g) + mixed veggie (< 150 g./ cauliflower, carrots, peas, corn)
- green tea water – 250 ml
- GNC multi-vitamins, folic acid (5mg), glutaphos)

Afternoon Snack  
- green tea water (250 ml ) all through out the afternoon
- 16:00} Fuji apple (less than 120 g.)

Supper
- 19:30} water (250 ml) + yogurt (100 g.) / yakult (1 sm bot)
- 20:30} paksiw na bangus (<150 g) w/ okra
- ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)


Work out :  18:30 to 19:20 } walking + swimming w/ stretching
Day 4 (Thursday)  - total calorie intake = < 1,000  kcal

Upon Rising – 6:15}  - lemon  water (1 lemon juice + water enough to make 500ml)

Breakfast
 - 8:00} Upon arrival at the office – take supplements  ( GNC multi-vitamins, folic acid (5mg), glutaphos) with 250 ml of lukewarm water
- 9:30} Fuji apple (< 120 g.)

Lunch
- 11:30} paksiw na bangus (<150 g) w/ okra & eggplant + rice (1/2 c)
- green tea water – 250 ml
- GNC multi-vitamins, folic acid (5mg), glutaphos)

Afternoon Snack  
- green tea water (250 ml ) all through out the afternoon
- 16:00} Mandarin orange (< 120 g.)

Supper
- 19:10} water (250 ml) + yogurt (100 g.) / yakult (1 sm bot)
- 20:30} sautéed tuna & radish
- ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)


Work out :  18:30 to 19:10 } Brisk Walking & Jogging w/ stretching
Day 5 (Friday)  - total calorie intake = <1,000 kcal

Upon Rising – 6:15}  - lemon  water (1 lemon juice + water enough to make 500ml)

Breakfast
 - 8:00} Upon arrival at the office – take supplements  ( GNC multi-vitamins, folic acid (5mg), glutaphos) with 250 ml of lukewarm water
- 9:30} Fuji apple (< 120 g.)

Lunch
- 11:30} sautéed tuna & radish
- green tea water – 250 ml
- GNC multi-vitamins, folic acid (5mg), glutaphos)

Afternoon Snack  
- green tea water (250 ml ) all through out the afternoon
- 16:00} Mandarin orange (< 120 g.)

Supper
- 19:10} water (250 ml) +  yakult (1 sm bot)
- 20:30} yogurt (100 g.) + granola + chocolate
- ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)


Work out :  18:30 to 19:10 } Brisk Walking & Jogging w/ stretching
Day 6 (Saturday)  - total calorie intake = less than 1,300 kcal

Upon Rising – 6:15}  - lemon  water (1 lemon juice + water enough to make 500ml)

Breakfast
 - 8:00} Upon arrival at the office – take supplements  ( GNC multi-vitamins, folic acid (5mg), glutaphos) with 250 ml of lukewarm water
- 9:30} Fuji apple (< 120 g.)

Lunch
- 11:30} BK tendergrill chicken burger
- green tea water – 250 ml
- GNC multi-vitamins, folic acid (5mg), glutaphos)

Afternoon Snack  
- 16:00} green tea water (250 ml ) all through out the afternoon

Supper
- 19:00} water (250 ml) +  yogurt (100 g.) / yakult (1 sm bot)
- 20:00} steamed mixed veggie (100 g/ carrots, peas , corn)
- ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)


Work out :  17:30 to 18:30 } walking + swimming w/ stretching
Day 7 (Sunday)  - total calorie intake = less than 1,500 kcal

Upon Rising – 8:00}  - lemon  water (1 lemon juice + water enough to make 500ml)

Breakfast
 - 9:00} Orange smoothie (< 120 g.)
- take supplements  ( GNC multi-vitamins, folic acid (5mg), glutaphos) with 250 ml of lukewarm water

Lunch
- 11:30} adobong baboy + boiled cabbage + rice (1 c)
- ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)

Afternoon Snack  
- 16:00} yogurt (100 g.) + green tea water (250 ml ) all through out the afternoon
- GNC multi-vitamins, folic acid (5mg), glutaphos)

Supper
- 19:00} water (250 ml)
- 20:00} steamed mixed veggie (100 g/ carrots, peas , corn)
- ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)


Work out :  17:30 to 18:30 } walking + swimming w/ stretching

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