| Date ___________________ STAY on plan! Stick to it! Don't mess it all up today, because you've worked so hard all week. Glasses of Water 1 2 3 4 5 6 7 8 9 10 11 12 Morning Crunches 25 50 75 100 125 150 Morning Brisk Walk 10 min 20min 30min 40min 50min 60min Morning Meal _________________________ Fats Cals _________________________ Fats Cals Totals Today I will : ___________________________________________ Noon Meal ________________________ Fats Cals ________________________ Fats Cals ________________________ Fats Cals Totals Afternoon Snack ________________________ Fats Cals ________________________ Fats Cals Totals Evening Brisk Walk 20min 40min 60min 1hr-15min 1hr-30min 2hours Other Exercises Today: Legs Back Shoulders Tummy Butt Squats Lunges Arms Back of Arms Evening Meal ________________________________ Fats Cals ________________________________ Fats Cals ________________________________ Fats Cals Totals Total Fats Today Goal Over/Under Fats Total Cals Today Goal Over/Under Cals Today I was great at : ___________________________________________ Tomorrow I will: _________________________________________________ +++++++++++++++++++++ Daily Nutrition Goals: * Example for 1600 calorie diet: Protien 58g. Carbohydrates 240g. Total Fat 53g. Saturated Fat 17g. Minimum Fiber 25g. Max Cholesterol 300mg. Calcium 1000 mg. Iron 15mg Minimum Sodium 500mg - 2000 mg. range. +++++++++++++++++++++++ |