My physical fitness plan

marcus joyner 1/7/14 4b

How am i going to gain weight for football

my physical fitness plan is to gain weight for football. im goin to do that by lifting weights bench pressing and walking for two weeks.but before i work out im goin to eat meats proteins and drink muscle mass shakes everyday.


week 1 one foods im going to eat

Monday for breakfast im going to eat oatmeal and drink a cup of milk for lunch im going to drink a muscle mass shake and eat a peanut butter and jelly sandwich and for dinner ima eat steak mash potatoes and water.


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

Monday bench press 160 lbs 5 sets of ten it helps with your chest arms and upper body strength.


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

Monday for breakfast im going to eat a egg and cheese omelet and drink a cup of milk for lunch im going to drink a muscle mass shake and eat a peanut butter and jelly sandwich and for dinner ima eat meatballs with mash potatoes and water.


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



week 2 workout

Monday bench press 160 lbs 5 sets of ten it helps with your chest arms and upper body strength.


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