My physical fitness plan
marcus joyner 1/7/14 4b
How am i going to gain weight for football
week 1 one foods im going to eat
Tuesday for breakfast im going to eat waffles and a glass of milk. for lunch ima eat a ham and cheese sandwich and water and for dinner ima eat chicken and rice with rolls and sweet tea.
Wednesday ima eat pancakes and sausage with milk. for lunch ima eat a fruit salad with a muscles mass shake and for dinner ima eat grilled chicken with green beans mash potatoes and rice and water.
Thursday ima eat french toast with with sausage and milk. for lunch ima eat chicken noodle soup with water and for dinner ima eat a grillled pork chop sandwich with rice and water.
Friday ima eat cereal with milk. for lunch ima eat grill cheese sandwich with fruit punch and for dinner ill eat a bowl of mash potatoes with water.
Saturday im going to eat yogurt for breakfast a chicken sandwich for lunch and for dinner pork chops with gravy and rice with water.
Sunday is my day off
week 1 workouts
Tuesday im going to go walk 3 miles to loose extra fat and burn some calories.
Wednesday ima curl 50 pound dumb bells 5 sets of ten to help with my biceps and triceps an forearm.
Thursday im go outside and work on my footwork so i use a ladder a ladder is a flat piece of agility equipment shape like a ladder but its flat. i will do that for about 40 min.
Friday im going to bench press 160 lbs 5 sets of ten again.
Saturday im going to go walk 3 miles again to burn fat and calories.
Sunday day of rest
week 2 meals
Tuesday for breakfast im going to eat bananas and strawberries and a glass of milk. for lunch ima eat a ham and cheese sandwich and water and for dinner ima eat steak and gravy with rice and rolls and sweet tea.
Wednesday ima eat pancakes and sausage with milk. for lunch ima eat peanut butter on toast with a muscles mass shake and for dinner ima eat grilled chicken with spinach mash potatoes rice and water.
Thursday ima eat french toast with with sausage and milk. for lunch ima eat grilled chicken with water and for dinner ima eat a grilled pork chop sandwich with rice gravy and water.
Friday ima eat granola bar with orange juice. for lunch ima eat cheese burger with fruit punch and for dinner ill eat a bowl of mash potatoes with gravy and a cup water.
Saturday im going to eat yogurt for breakfast. a ham and turkey sandwich for lunch and for dinner pork chops with gravy rice spinach and water.
Sunday day off
frosted flakes
grilled chicken with mashed patatoes
mashed patatoes
week 2 workout
Tuesday im going to go walk 3 miles to loose extra fat and burn some calories.
Wednesday ima curl 50 pound dumb bells 5 sets of ten to help with my biceps and triceps an forearm.
Thursday im go outside and work on my footwork so i use a ladder a ladder is a flat piece of agility equipment shape like a ladder but its flat. i will do that for about 40 min.
Friday im going to bench press 160 lbs 5 sets of ten again.
Saturday im going to go walk 3 miles again to burn fat and calories.
Sunday day of rest